Strength Training in Perimenopause: Essential for Bone Health.

Perimenopause can feel overwhelming, with hormonal fluctuations affecting your physical, emotional, and mental health. Strength training is a powerful tool for maintaining muscle mass, supporting your bones, and building resilience during this life stage. But training alone isn't enough; you also need to nourish your body properly, and that means prioritizing protein .

Have you ever thought that eating more protein or lifting weights will turn you into a bodybuilder? Let's debunk that myth. Protein is essential for your health, and strength training will make you feel strong, not bulky. In this blog post, we'll discuss the importance of strength training and how nutrition, including protein, vitamin D, vitamin K, and maca, can support you during perimenopause.

The Importance of Strength Training During Perimenopause

When women enter perimenopause, estrogen levels begin to fluctuate and decline. Estrogen is not only important for reproductive health but also plays a crucial role in building muscle mass and maintaining bone density. A drop in estrogen levels can lead to:

• Loss of muscle mass (sarcopenia): This results in decreased strength, a slower metabolism and an increased risk of injury.
• Reduced bone density: making women more vulnerable to osteoporosis and bone fractures.
• An increased risk of insulin resistance and inflammation: which can contribute to chronic health conditions such as type 2 diabetes and cardiovascular disease.

Strength training helps counteract these complaints by building muscle, strengthening bones, and improving metabolism. It also plays an important role in mental health by reducing stress and improving your mood through the release of endorphins.

The role of calcium: Essential for bones, muscles and nerves

Adequate calcium intake is essential for several physiological functions, including strong bones, muscle contraction, and nerve function. Insufficient calcium can lead to muscle cramps, irritability, and other symptoms. If you have a calcium deficiency, your body removes the substance from your bones, accelerating bone density loss. Therefore, adequate calcium intake is crucial.

You might think you can easily get calcium from food or supplements, but that doesn't guarantee optimal absorption. The best way to absorb calcium properly is through protein, as it plays a crucial role in calcium absorption in the intestines. Certain amino acids in protein-rich foods, such as lysine and arginine, promote calcium absorption into the bloodstream, increasing its availability for essential bodily functions. As you age, your body absorbs calcium less easily. Therefore, it's especially important to consume sufficient protein as you approach perimenopause!

Best sources of calcium

• Dairy products: Milk, yogurt, and cheese are excellent sources of calcium.
• Alternatives: Almond milk, fortified plant-based beverages, kale, broccoli, and other green leafy vegetables are great options for those who are lactose intolerant or avoiding dairy.

Protein: Your Secret Weapon for Strength and Recovery

If you do strength training, protein is essential. It provides the building blocks your muscles need to recover and grow stronger after a workout. Yet, many women avoid eating enough protein for fear of becoming "too muscular." Here's the truth:

• Protein supports muscle recovery: your muscles naturally break down during exercise, and protein helps them rebuild stronger. Without enough protein, you may feel fatigued, experience muscle soreness, and struggle to see results.
• It speeds up recovery: Protein helps reduce muscle soreness and speeds up recovery, so you can continue training consistently.
• You don't get "bulky": Building significant muscle mass requires specific training, a calorie surplus, and genetic predisposition. Women who do strength training and eat enough protein become strong, not muscular.

Aim for a protein-rich meal or snack after each workout, think chicken, fish, eggs, tofu, legumes, or high-quality protein powders.

How much protein do I need?

Getting enough protein isn't always easy. The recommended amount for a woman is 0.8 grams per kilogram of body weight. So, if you weigh 65 kilograms, that's 0.8 x 65 kilograms = 52 grams of protein per day. If you do strength training and want to build muscle mass, you'll need more protein, between 1.6 and 2.2 grams per kilogram of body weight.

Tip : Wondering how on earth you can get so much protein in a day? Here are some easy hacks:

• chicken fillet: +/- 30 grams of protein/100 grams
• tuna (canned): +/- 25 grams of protein per 100 grams
• tofu: +/- 8 grams of protein/100 grams
• lentils: +/- 9 grams of protein/100 grams
• Greek yogurt (low-fat or full-fat): +/- 10 grams of protein/100 grams
• eggs: +/- 6 grams of protein per large egg
• chia seeds: +/- 17 grams of protein/100 grams
• kidney beans: +/- 24 grams of protein/100 grams
• peanut butter: +/- 25 grams of protein/100 grams

In addition, proteins help the body absorb glucose gradually, making them an important factor in controlling blood sugar fluctuations. Fiber, incidentally, has a similar effect. Therefore, eating protein and fiber helps keep blood sugar levels stable and provides you with sufficient energy throughout the day.

The role of vitamin D, vitamin K and maca root

Vitamin D: For stronger bones

• Improves calcium absorption to maintain bone density.
• Many perimenopausal women are deficient in vitamin D, so supplementation or sunlight exposure is essential.

Vitamin K: Works together with calcium

• Sends calcium to your bones and prevents it from accumulating in soft tissues such as arteries.
• Found in green leafy vegetables, broccoli, and fermented foods.

Maca root: Supports mental and physical performance

Maca root is known for its ability to support both mental and physical performance. While more research is needed, some studies suggest that maca may help maintain a sense of balance and support women during hormonal changes. Maca is also associated with improved mental clarity and focus, which can contribute to overall well-being during perimenopause.

Emphasize strength and vitality

Set the right training goals: It's about more than just weight loss.

While weight loss can be a common motivation for exercise, during perimenopause the focus should shift to building muscle mass, maintaining bone density, and improving metabolism. Strength training, combined with adequate protein intake, helps you:

• Reduce inflammation: Chronic inflammation contributes to joint pain and an increased risk of disease.
• Building Resilience to Aging: Prepare your body for the natural decline in muscle mass and strength that occurs during menopause.
• Improve mental and emotional health: Exercise reduces stress and improves mood, which is crucial during hormonal fluctuations.

How to Build a Balanced Fitness Routine

To achieve the best results, combine strength training with other forms of exercise:

1. Cardiovascular exercises

• Activities like walking, running, or swimming support your heart health and improve your endurance.
• Aim for at least 150 minutes of moderate cardio per week.

2. Strength training

• Focus on exercises like squats, deadlifts, push-ups and resistance exercises with elastic bands.
• Train all major muscle groups two to three times a week.

3. Flexibility and mind-body workouts

• Yoga, Pilates or stretching exercises improve your flexibility, balance and mental well-being.
• These practices also help reduce stress and support your recovery.

Mental health benefits of strength training

Perimenopause is often accompanied by mood swings, anxiety, and fatigue, but strength training offers a natural solution. By releasing endorphins, strength training helps regulate your mood, improve your focus, and combat stress.

Combined with the right nutrition, you will feel more energetic and resilient, both physically and mentally.

Questions? Chat with us!

Want to learn more about how to integrate strength training and nutrition into your daily routine? Chat with us ; we're here to help and support you.