Experts Outline Key Steps to Prepare for Menopause Journey

Menopause and its preceding stage, perimenopause, are gaining attention as women seek to take control of their health. Experts emphasize the importance of preparation, advocating for awareness and proactive measures to manage the changes that come with these natural life transitions. As a result, women are increasingly encouraged to understand their bodies and adopt healthier lifestyles.

Research shows that perimenopause can begin as early as a woman’s 30s, lasting several years before menopause officially starts. Symptoms may include irregular periods, night sweats, mood fluctuations, and sleep disturbances. Additionally, the potential for cardiovascular issues, bone density loss, and metabolic changes adds to the urgency of understanding one’s body during this phase.

Building a Sustainable Fitness Routine

According to health and fitness coach Olivia Devall, establishing a sustainable exercise routine is crucial for women of all ages. She suggests incorporating enjoyable activities, stating, “Finding an activity that feels like a hobby rather than a chore is the key to building a long-lasting fitness routine.” While cardiovascular exercises such as running and cycling are beneficial for heart health, Devall highlights the significance of strength training, which helps maintain bone density and metabolic health.

Devall explains that muscle loss begins at a rate of approximately 3-5% per decade after the age of 30. This decline can lead to conditions like Sarcopenia, characterized by muscle weakness and reduced mobility. She emphasizes the need for women to build muscle early, as it enhances overall resilience and prepares them for the changes that accompany menopause.

To effectively build muscle, Devall recommends adopting the principle of progressive overload in strength training. “Gradually increasing the weight, resistance, or intensity of your exercises over time is essential,” she advises. Many women tend to change their exercises too frequently, which can hinder their progress. Sticking to a strength training plan for at least four weeks allows for proficiency in movements and the effective building of strength.

Prioritizing Recovery and Nutrition

Alongside exercise, recovery and stress management are vital components of preparation for perimenopause. Devall notes that hormonal changes can heighten sensitivity to stress, affecting sleep and energy levels. She encourages women to listen to their bodies, recognizing that consistent activity is more beneficial than intense workouts. Practices such as yoga and mindfulness can help manage stress and support mental clarity.

Nutrition also plays a critical role in managing health during menopause. According to nutritionist Faye James, women should focus on a balanced diet rich in essential nutrients. She advocates for “eating the rainbow,” which means incorporating a variety of fruits and vegetables into daily meals. Devall adds that protein is particularly important, as it regulates blood sugar levels and helps mitigate energy fluctuations common during menopause.

Aiming for at least 30g of fiber daily, along with calcium and Omega 3 fatty acids, can enhance overall well-being. Many women fall into the trap of skipping meals in pursuit of health goals, but James emphasizes that this approach is counterproductive. Instead, “ensuring you eat well and enough is crucial during this challenging time.”

As more women educate themselves on perimenopause and menopause, the stigma surrounding these topics continues to diminish. By prioritizing physical health through exercise, proper nutrition, and self-care, women can navigate these transitions with confidence and resilience.