Menopause: When Previous Life Hacks, Diets, and Exercise Don’t Work Anymore

Menopause marks a significant transition in a woman’s life, often accompanied by a range of physical, emotional, and psychological symptoms. 

For many of us, the strategies that once helped us maintain our weight, health and well-being — like specific diets, exercise routines, and life hacks — suddenly become ineffective. 

Why?

Menopause changes everything and this is also true for how we approach the challenges we are being confronted with because of the changing hormones. 

Understanding this and adopting new approaches can make this transition smoother and more manageable.

Let’s look at them together.

Why Previous Strategies Stop Working

1. Hormonal Fluctuations

The most significant reason your previous health strategies may stop working is the hormonal changes occurring in your body. Estrogen and Progesterone influence metabolism, fat distribution, and muscle mass. As their levels decline, you might find it harder to maintain your previous weight and energy levels.

2. Metabolism Slowdown

With age, metabolism naturally slows down. This means that the same diet and exercise routine that kept you in shape in your 30s and 40s may no longer be sufficient. 

Your body requires fewer calories, and it may store fat differently, especially around the abdomen.

3. Muscle Loss

Muscle mass decreases with age, a condition known as sarcopenia. This reduction in muscle mass can lower your metabolic rate and make weight gain more likely, even if your diet hasn’t changed.

4. Bone Density Loss

Lower estrogen levels can lead to a decrease in bone density, increasing the risk of osteoporosis. This change means that you need to approach your choices of exercise thoughtfully.

If you’ve been diagnosed with osteoporosis then high-impact exercises or those requiring heavy weights may not be suitable for you.

Otherwise high-impact exercises can help you with: 

• Bone density 

Studies have shown that high-intensity and high-impact exercises can help maintain or improve bone density in the femur and lumbar spine. 

• Muscle power 

High-intensity interval training (HIIT) can help prevent muscle power loss, which is common during Menopause. HIIT can also help women regain muscle mass by signaling the brain to produce more human growth hormone (HGH) and Testosterone.

(Note: The greatest single benefit from high intensity training ‘HIIT’ is the production of human growth hormone (HGH), which does not get produced with aerobic exercise alone. As HGH is produced it goes to all parts of our body rebuilding whatever needs to be repaired, making your body younger.)

• Menopausal symptoms 

High-intensity exercise can reduce the severity of Menopausal symptoms, especially urogenital symptoms like urinary leakage (incontinence) 

5. Emotional and Psychological Impact 

Menopause can bring about mood swings, anxiety, and depression, making it harder to stick to routines that once felt manageable. 

This can increase your stress and lead to emotional eating, what can also contribute to weight gain and other health issues.

Adopting New Approaches 

1. Reevaluate Your Eating Habits And Food Choices 

One of the most important changes you can make in your diet is eating anti-inflammatory foods. Reevaluate your food choices. You can only benefit from diets rich in whole foods, fiber, and lean proteins. 

Focus on nutrient-dense foods that provide vitamins and minerals essential for bone health and overall well-being.  Incorporate more fruits, vegetables, whole grains, and healthy fats like avocados and nuts. 

If you could reduce (or even better, cut out) added sugar and refined carbs in your diet, it could help you lose weight and maintain your energy levels.

2. Exercise Smarter, Not Harder

While exercise remains crucial, it’s important to adapt your routine to your changing body.  Incorporate strength training to combat muscle loss and boost metabolism. 

Low-impact exercises like walking, swimming, and yoga can be gentler on the joints while still providing cardiovascular benefits.  Flexibility and balance exercises can help prevent falls and improve overall mobility.

3. Focus on Bone Health

Include foods rich in “bone-minerals”

• Boron
• Calcium
• Chromium
• Iron
• Magnesium
• Manganese
• Potassium
• Phosphorus
• Selenium
• Sulfur
• Silica
• Zinc

Or supplements that contain these minerals.

Also, don’t forget that Vitamin D is essential for calcium absorption, so make sure you get adequate sunlight exposure or consider a supplement. 

Weight-bearing exercises, like walking and resistance training, are beneficial for maintaining bone density (as I mentioned earlier).

4. Mind Your Mental Health

Managing stress and emotional health is just as important as physical health. 

Practices like meditation, mindfulness, and deep-breathing exercises can help alleviate anxiety, mood swings and lower cortisol levels. 

Cortisol, the stress hormone that is produced by the adrenal glands, increases when you are experiencing stress or anxiety. 

When your cortisol levels are high, your body uses energy to deal with the stressor instead of regulating other bodily functions.

5. Stay Hydrated

Hormonal changes can affect your body’s ability to stay hydrated. Drink plenty of water throughout the day and limit caffeine and alcohol, which can contribute to dehydration.

You can also switch to drinking electrolytes water. Electrolytes can be a great tool to help restore some balance during this period, and can also support your energy levels and combat fatigue.

6. Consult a Healthcare Professional

It’s essential to work with your healthcare provider to tailor a health plan that suits your specific needs. 

Embrace the Journey

Menopause is a natural part of aging, and while it brings challenges, it also offers an opportunity to refocus on your health and well-being. 

By understanding the changes occurring in your body and adapting your strategies accordingly, you can navigate this transition with confidence and grace. 

Remember, it’s about finding what works for you in this new phase of life, embracing the changes, and prioritizing your health in ways that may be different but are equally rewarding.

With all my ❤️

Anna Toth

PS: you might also want to read about The Top 10 Menopause Questions I Get Frequently Asked