Shedding Light on 3 main causes of Brain Fog in Menopause
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Undeniably the changes in body shape including weight gain around the abdomen can be one of the many unexpected physical changes women face in menopause. The natural decline in oestrogen affects not only hormones but also, muscle preservation leading to easier fat accumulation. In fact, women typically lose approximately 1-2% of muscle mass per year after reaching menopause, making this an important health focus in midlife.
Lean muscle mass is metabolically active tissue, which means that muscles require energy to function and to be maintained at rest. Therefore, the loss of lean muscle, makes it easier for women to put on weight during this phase of life.
Maintaining lean muscle is also crucial for stabilising the joints and protecting bones, maintaining physical strength, and regulating blood glucose by promoting insulin sensitivity. Strength training and resistance band exercise will help you build and maintain muscle, however Dr. Stacey Sims PHD, author or ROAR, also advocates adding high-intensity interval training (HIIT) into your exercise routine to help metabolic function.
Protein is required for muscle protein synthesis, maintenance and repair, and therefore is a fundamental macronutrient to include as part of a balanced diet. Requirements for protein increase in menopause, to approximately 1.2 to 1.5 grams per kg of body weight, which can be obtained from both animal sources (chicken, fish, lean meat, eggs and dairy) and plant sources (tofu, edamame, quinoa, lentils and chickpeas combined with grains).
To obtain this requirement for protein, it is important to spread intake of protein across the day (approximately 20-30 grams per meal) which not only helps to balance blood glucose levels, and helps with feeling satiated between meals but is required for muscle repair and growth, especially post exercise.
By meeting the specific protein needs during menopause and ensuring adequate intake of healthy fats (30-50 grams per day), along with calcium, magnesium, vitamin D, and proper hydration with filtered water, you can help prevent and lower the risk of age-related conditions like osteoporosis and metabolic disorders.
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