Menopause can accelerate age-related muscle loss due to declining estrogen levels. The loss of muscle mass is called sarcopenia and it can happen more rapidly during the menopausal transition. Taking proactive steps to maintain muscle strength is important for overall health and physical ability.
Some key ways to prevent excess muscle loss around menopause include:
- Strength Training: Resistance and weight-bearing exercises build lean muscle mass. Aim for 2-3 strength sessions per week targeting major muscle groups. Proper recovery between workouts allows muscles to repair and grow stronger.
- Adequate Protein Intake: Consuming enough high-quality protein helps preserve muscle. The current RDA for protein is 0.8 g per kg of body weight. However, some research suggests women over 50 may need 1.2-1.5 g per kg to offset muscle loss. Good protein sources include fish, poultry, eggs, dairy, beans, lentils, and soy foods.
- Hormone Therapy: Estrogen and hormone therapy may help minimize menopause-related sarcopenia. Treatment aims to reach optimal hormone levels for protective effects. Discuss options with your healthcare provider.
- Vitamin D: Many women are low in the "sunshine vitamin," which aids calcium absorption for muscle contraction. Aim for at least 600 IU per day from food and supplements. Higher doses may be appropriate if deficient. Consult your doctor regarding optimal vitamin D status.
- Multivitamin: A broad spectrum multivitamin-mineral supplement can help fill any nutritional gaps that contribute to muscle loss. Look for a brand without iron unless tests show you need it.
- Manage Stress: High cortisol from chronic stress can break down precious muscle tissue. Practice stress-relieving self-care daily, like meditation, yoga, massage, or hobby time.
- Non-Exercise Activity: Simply staying active with daily movement and non-exercise physical activity preserves muscle better than a sedentary lifestyle. Take regular walking breaks, do household chores, stand while working, take the stairs, park further away, garden, etc.
- Testosterone Therapy: Some practitioners prescribe bioidentical testosterone to enhance lean muscle mass retention in menopausal women, either alone or with estrogen. Discuss your individual hormone profile with a provider at Vital Hormone Clinic.
The menopause transition brings changes affecting muscle health. However, you can take charge by eating well, staying active, managing stress, and talking to your doctor about whether you might benefit from hormone balance supplements during this period. Paying attention to your body and making appropriate lifestyle adjustments will help you continue building strength as you age.