How You Can Deal With Muscle Loss During Menopause

Dealing with muscle loss during menopause requires a combination of proper nutrition, exercise, and hormonal support. As women enter menopause, they experience a natural decline in estrogen, a hormone that plays a key role in maintaining muscle mass. This drop in estrogen accelerates the loss of lean muscle, which can lead to decreased strength, slower metabolism, and an increased risk of falls or injury. According to Dr. [Gynecologist's Name], “The hormonal shifts during menopause not only impact reproductive health but also affect muscle and bone density. Women must proactively address these changes to maintain their physical health.”

Dealing With Muscle Loss

One of the most effective ways to combat muscle loss is by adopting a high-protein diet. Protein is essential for muscle repair and growth, and increasing intake can help counteract the natural muscle degeneration that occurs during menopause. “Incorporating sufficient protein into your diet after 40 is key to preserving muscle mass,” says Amisha Singh, nutritionist. “Lean meats, plant-based protein, and protein supplements can all be valuable in supporting muscle strength.” 

Regular resistance training and weight-bearing exercises are also crucial, as they stimulate muscle growth and maintain bone health. Combining these exercises with a high-protein diet can help women manage muscle loss more effectively and retain their strength and vitality through menopause and beyond. “Every woman needs to do some strength training to ensure she is stronger and healthier in her 40s,” says Priyanka Mehta who has been training women and young children for a decade.

What’s a good diet?

A diet rich in plant protein is crucial for achieving and maintaining a muscular physique. All the necessary amino acids that the human body requires for muscle repair, growth, and recovery can be acquired from plant-based proteins. Over many years, popular belief has claimed that animal proteins were more effective in building muscle than their counterparts. However, science has long proven that appropriate amounts of plant proteins, when consumed as part of a varied diet, can well be used to build muscle mass, especially if resistance training is carried out regularly.

Plant-based proteins can be found in legumes, quinoa, chia seeds, and plant-based protein powders like this one from Gytree, and contribute to health and reduced inflammation associated with fiber, vitamins, and antioxidants. This is the most important for reducing muscle soreness after exercise. A diet high in plant protein tends to be low in saturated fat and free of cholesterol, and though this is not a bad way to be, it provides a great way to build lean muscle. Moreover, "Plant-based proteins provide a wealth of nutrients that support not only muscle health but also improve digestion and reduce inflammation, which can enhance workout recovery," says Chahat Vasdev.

As more people are moving toward plant-based direets, it is pretty evident that a well-balanced intake of plant protein can meet all requirements for building mass in muscles and can support both athletes and healthier agers with strong, toned muscles.

If you're approaching or experiencing menopause, it's important to speak with a healthcare provider or nutritionist to develop a personalized plan that addresses your specific needs for muscle preservation and overall health. Explore gytree.com for options