5 Tips for Managing Menopause – Faithful Workouts

If you're like me, you probably have mixed feelings about menopause, depending on where you are in your journey. The idea of ​​no more periods? This part felt like a win because I was beyond having kids. But then I heard all the stories: hot flashes, mood swings, weight gain, insomnia, anxiety, depression, even panic attacks. No wonder so many women dread this stage of life.

The fact is that more than 1.3 million women in the United States enter menopause each year, and nearly 85% of us experience some type of symptom. You are not alone in this! The good news is that with some intentional habits, you can manage these changes and feel empowered, not defeated.

At 62 years old, I feel very lucky to have gotten through menopause fairly well. Sure, there were the dreaded hot flashes, as I spent many nights throwing off the covers and then pulling them back moments later. One very practical thing that has really helped me is wearing a short-sleeved shirt with a shawl over it. When I felt a hot flash coming on, it was very easy to remove the shawl quickly and also easy to put it back on. Much better than trying to pull a sweater over my head or unzip a jacket!

I'm not a doctor, but with 40 years of experience in the fitness industry, I've seen first-hand how lifestyle choices can make a huge difference. After digging into the research, I was thrilled to discover that many of the strategies for relieving menopausal symptoms are the same strategies we should follow for a healthy lifestyle. Let's dive into five practical tips that can help you not only survive menopause, but thrive through it.

1. Exercise

This is the key! Exercise is truly one of the best things you can do for your body during menopause. Studies show that just 150 minutes of moderate activity per week can significantly reduce symptoms such as anxiety, depression, and mood swings. This is because exercise releases endorphins, the “feel-good” hormones that lift your spirits and relieve stress.

Furthermore, strength training helps combat muscle loss that naturally occurs with age. Did you know that women lose up to 8% of their muscle mass every decade after the age of 30? This is important because muscle helps burn more calories, keeping your metabolism strong. Aim to strength train at least three times a week to build muscle, strengthen bones and maintain a healthy weight. If you don't know where to start or are having trouble adding variety to your workouts, we have over 600 options Free workout videos Here on our website.

2. Avoid sugars and artificial sweeteners

High blood sugar levels can increase the severity and amount of hot flashes. Kicking your sugar habit starts with keeping your added sugar below 24 grams per day and may also help reduce hot flashes. If you are struggling with this, don't blame yourself, educate and empower yourself so you can live better and stronger. You can start with our 5-day program, Victory over sugar cravingswhich will give you a daily diary and a video tutorial every day. You are stronger than you think, and every healthy choice you make is a victory worth celebrating.

3. Boost your calcium

As we age, our risk of developing osteoporosis increases, especially during and after menopause. In fact, one in two women over the age of 50 will experience a fracture due to osteoporosis. But you can fight back with the right foods and nutrients! Eat calcium-rich options such as leafy green vegetables, sardines, almonds, and plain yogurt. Pair it with vitamin D, which helps your body absorb calcium (sunlight and fortified foods are great sources).

If you're having trouble deciding which foods to make or buy, use our site Recipes and Meal plans To help guide you. Remember, you don't have to do it all at once. Start with small, manageable changes like adding a handful of spinach to your smoothie or replacing potato chips with almonds. Every small step helps keep your bones strong and your body flexible.

4. Lean on God

Menopause is more than just physical changes, it is an emotional and spiritual journey as well. But here's the truth: you don't have to face it alone. God cares about every detail of your life, including these details. But don't take my word for it. God's Word tells us clearly in John 3:16:

“For God so loved the world that he gave his only Son, that whoever believes in him will not perish but have eternal life.”

My friend, you must believe with all your heart that this includes you. God left no one behind when He gave His Son to die for us so that we could have a personal relationship with Him.

If you're concerned about your health and struggling to make changes, go to him about it. His arms are always open when you need comfort. Let him remind you that you are Beautiful, I love and Take care of him As his daughter. Stress will only make your menopausal symptoms worse, so learn to rely on it even on your health journey. If you are struggling to trust Him, the Bible tells us that the more we know Him, the more we can trust Him. Read your Bible, listen to sermons, participate in Bible study, listen to worship music, and yes, declare him your personal coach. His love never fails and He is always there for you.

5. Eat whole foods

Your body needs proper nutrition, and that comes from real, whole foods like fruits, vegetables, lean proteins, and nuts. These foods have been shown to reduce inflammation, support hormone balance, and boost energy levels.

On the other hand, processed foods, such as packaged snacks and fast food, often do more harm than good. They're usually loaded with added sugars, unhealthy fats, and artificial ingredients that can contribute to weight gain, increased inflammation, and hormonal imbalances. If you've ever felt sluggish or bloated after eating something processed, this is your body's way of telling you that it's not being nourished properly.

Aim to fill your plate with whole foods rich in vitamins, minerals, fiber and antioxidants just as God created them to nourish your body. Healthy eating does not mean deprivation, but rather it means taking care of the body that God has given you.

You are not alone in this. Nearly 6,000 women enter menopause every day in the United States alone. Although the symptoms may seem overwhelming, know that with the right tools (and God's strength), you can navigate this season well.

Remember, it's okay to ask for help. If you feel like your symptoms are more than you can control, contact your doctor. There is no shame in asking for support, you do not have to suffer in silence.

My prayer for you is that you will overcome menopause and in all areas of your life and feel and look your best! You were created beautifully and wonderfully, no matter the changes that menopause brings.