There are ways to maintain a fit and healthy body after menopause. Not everyone who goes through menopause gains weight. Contrary to popular belief, going through menopause doesn’t always mean weight gain. Some women may experience huge gains in weight when going through menopause, but others may not and that’s normal. What’s true, however, is that when menopause hits, it’s important to keep a fit and healthy body.
Keep in mind, that weight doesn’t equate to health. Some people can be skinny but struggle with diabetes. So taking care of your body, no matter your weight, is essential for long-term health and well-being. The question is, how can you maintain a fit and healthy body? And for women, a fit and healthy body after menopause? Here are simple tips that could help you live your life to the fullest and healthiest!
Of course, same as always and it never fails exercise. Exercising is one of the most recommended ways to maintain a fit and healthy body. Not only does it encourages your brain to produce happy hormones, but it also helps your body burn those calories you’ve consumed. Knowing that exercising keeps your body healthy is almost as basic as knowing to breathe air, but it is often forgotten or neglected. If you want a fit and healthy body, now is the time to start to move it!
Don’t make it a big deal. Just get moving in some way that makes you feel good. Do things that bring joy. Walk in the woods or on the beach. Dance and move your body. Try some gentle yoga or walk around the block with friends. Just get moving.
Monitor Carb Intake
Most people don’t do well-eating grains several times a week. Grains can raise your blood sugar levels too quickly and cause your body to gain weight. You want to get your carbs mostly from your veggies. If you are going to eat grains, limit the quantity and always eat them with protein.
Alongside exercise, eating a diet of whole foods is one of the most basic things you can do to be healthy. Sometimes the simple things are the hardest to do on a regular basis. I’m not talking about going on a diet but eating a diet filled with lots of good veggies and clean proteins. Limit dairy and alcohol. And, avoid processed foods as much as possible. This may take a little time to get used to as more veggies may cause more gas initially and you may have sugar cravings as a result of eliminating sugar and processed foods.
A healthy diet also includes portion control and eating slowly and chewing thoroughly. As you age, your body needs less food. Try eating slowly and stopping after 10 minutes to check in with your body to see if you’re really still hungry. You may be surprised how much your body really needs to feel full.
Eat Meals Right on Time
Eating a healthy diet isn’t enough. You may tell yourself that you’re already good at going through your menopause because you’re eating healthy, but if you’re not eating your meals on time, you’re not maximizing your diet’s potential. Eating meals right on time consistently teaches your body a routine when to burn the food you consumed when it expects to be fed, and when to remove the wastes of your body from the food you consumed.
Having this kind of routine helps your digestive system create a “schedule”. Having that schedule helps your digestive system function more effectively. I like to suggest to my patients not to eat anything after dinner and then give your body at least 12 hours from dinner to breakfast. This helps give your digestive system time to process your food effectively. During the day, drink lots of water and don’t go longer than 3-4 hours without a snack or meal. Always eat protein and fat with every meal/snack.
Eat Healthy Fats
Fat can be confusing. What’s good and what’s bad? Simply stated, here are the top healthiest fats you can eat:
- Dark Chocolate
- Whole Eggs
- Fatty Fish
- Chia Seeds
- Extra Virgin Olive Oil
- Full Fat Yogurt
Even butter is a good fat in limited amounts. Think about what fats are less processed and maybe the ones your grandmother ate. Eating fat doesn’t make you fat and won’t raise your cholesterol levels. Sugar and carbs are what raise your cholesterol levels.
Try New Physical Activities
One of the reasons why people don’t like exercising is that they find it too boring, repetitive, dull, and far from exciting. The good news is that exercising doesn’t always have to be like that. Why not try biking? Playing basketball? Swimming? These are just some of the few examples where you can have fun while moving your body. If you’re going through menopause and you want to have a fit and healthy body while having fun, try something new. I started cycle classes in menopause and I had a blast. One of these days, you may just find yourself happier and healthier with a newfound passion.
Plan a Healthy Sleep Pattern
You wouldn’t let your mobile phone be dead for hours before considering recharging it. The same applies for you and sleep. Your body needs a nightly recharge. Getting to sleep before 11pm is essential for getting restful, restorative sleep. Menopause can cause sleep issues, so if this is the case, try some herbs to help with sleep. Also, melotonin might be helpful as your body makes less of it with age. Keep to a routine with sleep as this will help your body get fully rested. Shoot for 7-9 hours a night and do your best not to sleep in too late on the weekends. Doing this will help your body produce more energy.
Sometimes getting healthy can be overwhelming. What I like to suggest is start with a simple plan of just doing one new thing per week. Maybe it’s shopping and cooking one healthy meal this week or going on a long walk in the woods with a good friend. Whatever you choose, just get started and don’t make it a big deal. I always say to my son “How do you eat an elephant?” and he always responds “One bite at a time!” So what are you going to do differently this week to get on a path of health and wellness? If you need help, consider joining one of my group programs where you get tons of support. (https://healthcoachdonna.com/menopausereset)
Stay healthy, stay fit!