I knew that one day I would get old, I just didn’t think it would happen so soon. Haha
All joking aside, here are 4 Tips to keep you feeling good and staying strong and healthy as you move through your 40s and early 50s (and beyond.)
If you do these things, your “transition” will be a easier and so will the rest of your life.
1. Cut out (or at least way, way back) on alcohol. – I know this is very unpopular, but alcohol is a toxin to your brain. In addition, estrogen and body water decline and this leads to diminishing ability to metabolize alcohol like you did in your 20s and 30s. By the way, drinking alcohol may make hot flashes more intense and more frequent.
2. Increase your lean protein. – Aim for 1 – 1.5 gram of protein per pound of desired body weight, Aim for a minimum of 30 grams in each main meal to trigger muscle protein synthesis. Getting in enough protein will help maintain muscle mass, avoid sarcopenia (muscle wasting) and help keep sugar cravings at bay. You might need to supplement with protein powder. I like My Custom Cleanse (clients, you can get this at the studio) for a vegetarian source or
3. Eat 25-35 grams of fiber per day. – Fiber helps with keeping your bowels moving (so drink plenty of water when you increase your fiber), and it helps with heart health and possibly reduce risk of dementia. It can also improve insulin sensitivity and decrease risk of type II diabetes.
4. Exercise, including resistance training. – By now you likely know that regular resistance training maintains or increases your muscle to prevent sarcopenia. It also plays a big role in reducing your risk of bone fracture due to osteoporosis! To avoid pain, reduce risk of fracture and frailty, start resistance training a minimum of two days per week. Resistance training and eating enough protein are the most prescribed, non-pharmacological, ways to maintain muscle and bone health in menopausal women.