It can be hard to see the silver lining if you’re in the thick of perimenopause or menopause. Just like puberty, it’s a phase of life that can involve dramatic shifts in your physiology and psychology.
But as the conversation continues to open up around this inevitable transition for anyone with ovaries, people are beginning to find this time of change can bring new opportunities.
One of the most powerful is a renewed chance to tune into your mind, heart and body, listen to what they have to say, and learn to support yourself in new and exciting ways.
Build physical strength and stability
Maintaining bone and muscle health will be one of the key concerns of people going through perimenopause and menopause, as a decline in oestrogen makes it harder to maintain lean muscle mass and bone density.
Focusing on resistance work with additional weights or with your own body weight is one key way to counteract the effects of hormonal fluctuations.
“Don’t underestimate the power of a good old squat,” says Heartcore founder and movement expert Jessie Blum. “Squats are great for strengthening the glutes and legs and can be really effective with or without weights. A great move would be to combine a squat with a single leg raise and a twist, which will additionally help improve balance.”
Jessie also says that focusing on our core strength with moves such as a simple plank could have far-reaching benefits.
“Our core supports us in the everyday movements we take for granted, literally helping us to stand upright,” she says. “The core connects the upper and lower body and our core muscles include the pelvic floor, the glutes and the back muscles, which help to stabilise the spine and the diaphragm – pretty vital stuff!”
For more exercises to support strength and stability during perimenopause and menopause, see Jessie’s video here. And find out more about movement during the change in 3 Ways Menopause Impacts Your Workouts.
Feed a happy body and mind
Good nutrition will help support the resistance training you do, so review what you eat and make changes that will help you feel strong inside and out.
“Power up on protein,” says Emma Bardwell, a leading UK menopause nutritionist. “It fills you up, helps build muscle (alongside resistance training), is essential for recovery and forms the building blocks for hair, skin and nails. I like to get my clients eating 25–30g of protein per meal. If that feels like a lot to begin with, just start with breakfast. Check out my 30g-protein overnight recipe here.”
If you feel your diet is on point and you simply need a little extra boost, check in on any supplements you might need. Find out more about the key markers to measure in How to Prepare for Perimenopause. But one idea is to try supplementing with creatine monohydrate.
“Creatine monohydrate is extensively researched and has been shown to help with performance, stamina and strength,” says Emma. “The good news for perimenopausal and menopausal women is that it’s also linked with better cognition, so it may help combat brain fog. Try 3–5g a day added to water or a shake.”
Sometimes lifestyle changes are not going to cut it and it’s absolutely right to explore advice from medical professionals and specialists, including exploring Hormone Replacement Therapy. However, with or without this, prioritising yourself during this time will be beneficial.
“HRT is very effective at treating hormonal symptoms and, taken while perimenopausal, it does reduce the risk of heart disease and osteoporosis, but it’s not a silver bullet,” says Dr Katie Armstrong, menopause specialist and founder of Clinic51. “HRT won’t compensate for spreading yourself too thinly. Prioritising yourself, and a healthy lifestyle, is what will really allow you to thrive.”
Embrace the change
All of this information can feel a bit overwhelming, whether you’re in the midst of menopause or thinking ahead to that time of life. Though it’s not all doom and gloom.
“There are a huge amount of positives about this time, too,” says Katie. “Apart from the obvious benefits of not having to deal with periods any more, or the need for contraception, women also often feel a renewed sense of vigour and confidence. They no longer feel governed by what other people think, or how they should act, but are more at ease with who they are and what they want than at any other time in their lives.”
We can definitely find strength in that!