Menopause can feel like an overwhelming phase for many women. Between fluctuating hormones, declining energy, and new challenges in maintaining strength, it’s easy to feel like your body is no longer on your side. However, Hayley Millard, a certified fitness and nutrition coach specializing in women’s health, has a different perspective. In her conversation on the Rising Strong Podcast, she shares practical strategies to help women regain control of their energy, strength, and vitality during menopause.
Understanding the Role of Estrogen in Menopause
One of the key changes during menopause is the significant drop in estrogen levels. Estrogen plays a critical role in regulating many bodily functions, including bone density, muscle mass, and even mental health. As these levels decline, women may experience a loss of energy, decreased muscle mass, and difficulty managing weight.
Hayley emphasizes that while this hormonal change is inevitable, it doesn't mean women are powerless. In fact, focusing on the right exercise and nutrition habits can make a world of difference.
The Power of Strength Training in Midlife
One of Hayley's main recommendations for women going through menopause is incorporating strength training into their routine. As muscle mass naturally declines with age, especially during menopause, it’s essential to rebuild and maintain strength.
"Strength training is the key to maintaining energy, increasing bone density, and balancing your body’s metabolism," Hayley says. By engaging in regular resistance exercises, women can not only build muscle but also combat the fatigue that often accompanies menopause.
Protein: Your Secret Weapon for Energy and Muscle
Hayley also stresses the importance of daily protein intake. Many women going through menopause don't get enough protein in their diets, which is essential for repairing and building muscle.
“Protein is crucial for balancing blood sugar, managing cravings, and maintaining energy levels throughout the day,” she explains. A simple habit like prioritizing protein at each meal can make a significant impact on how you feel.
Addressing Mood Swings and Cravings
Blood sugar imbalances are common during menopause and can lead to mood swings and intense cravings. Hayley points out that managing blood sugar through regular meals, a balance of protein, and fiber-rich foods can help stabilize your mood and reduce cravings. By focusing on whole foods and cutting out unnecessary sugars, you can better support your body during this transition.
Embracing Movement and Mindset
Finally, Hayley highlights the importance of daily movement, not just for physical health but for mental well-being. Whether it’s walking, yoga, or gentle stretching, incorporating daily movement helps combat fatigue and improves mood.
Equally important is adopting a positive mindset during menopause. “You may not be able to control the drop in hormones, but you can control how you treat your body and the choices you make,” she says. By focusing on the changes you can make, you can navigate menopause with more confidence and strength.
Listen to the Full Episode
Want more tips on how to manage menopause with ease? Listen to the full episode HERE with Hayley Millard on the Rising Strong Podcast. You'll gain practical, actionable advice to help you regain your energy, build strength, and thrive during this stage of life.
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