By: Evolve Wellness Expert, Andrea Donsky
Let’s discuss exercise and movement and why they are even more important as we enter perimenopause and menopause.
I’ve always been super active. When I was young, I loved playing sports—football, basketball and baseball were my favorites. As a teenager, I went to the gym regularly (to do cardio), and that continued into adulthood. However, once I had kids, I became much less consistent with exercise, but I did my best when I could fit it in.
One thing I didn’t do during that time was strength training. I had a preconceived notion that lifting weights would make me bulky, and I didn’t want that to happen! It’s a common misnomer that women will bulk up when they lift heavy, and unless that is your goal, it’s not likely to happen.
Now that I’m in menopause, my thought process has completely changed. I started strength training over a year ago, and I love it because it makes me feel strong. I’ve never had a strong upper body, but that’s changing since I started weight training. I can now lift things over my head that I couldn’t before.
In my senior years, I’d still like to place my heavy carry-on suitcase into the overhead bin on an airplane alone! Ideally, I don’t want to rely on others to help me, and I hope I’ll be able to live independently for a long time.
The foundation for this starts now because, unfortunately, as we enter perimenopause and menopause, muscle mass declines, called sarcopenia, and joint pain (arthralgia) increases. So even though it may feel like it hurts more to move or that you aren’t as strong as you once were, now is the time to start or kick it up a notch.
So what can we do about it?
- Strength training with weights or using your body weight 2-3 times a week for 30 minutes can help build muscle mass and strengthen bones. Start with light weights and work your way up.
- Balance exercises will help prevent falls in the future. Standing on one foot for as little as 10 seconds (without holding onto a wall or furniture) is essential for longevity. Start with 10 seconds and work your way up to one minute on each side. Yoga and tai chi can also help with balance.
- Emphasize a protein-rich diet. As we age, our protein needs increase to help us build the muscle we might inevitably lose. Aim for 20-30 grams of protein per meal. Focus on animal protein (beef, chicken, turkey, lamb, bison), fish, eggs, dairy, and plant-based proteins like beans and lentils.
- Add anti-inflammatory foods and supplements to your daily nutrition. Fish rich in omega-3 fatty acids or supplements like Morphus Omega 3-T fish oil may help with joint pain and mood, making it easier to be motivated to keep moving.
Spicy Broccoli Beef
This hearty dinner will please picky taste buds. It’s a great source of hormone-balancing cruciferous vegetables and protein, keeping you satiated and building tissues (including muscle) in your body.
Ingredients
1 tablespoon rice vinegar
1 tablespoon plus 2 tablespoons organic cooking oil (olive or avocado)
1 tablespoon minced fresh red chili pepper (medium)
1 teaspoon fresh ginger, minced
1 teaspoon fresh garlic, minced
1 lb grass-fed steak, cut crosswise into strips
1 bunch broccoli (or broccolini) cut into 1″ pieces
5 scallions, chopped into 1″ pieces
Salt and pepper
4 cups cooked brown rice (optional)
Directions
- In a small bowl or measuring cup, combine the vinegar, 1 tablespoon of cooking oil, chili pepper, ginger, and garlic. Whisk to combine. Optional: Stir in a scoop of Morphus Fiberus to increase the fiber in your diet.
- Place the steak strips and mixture into a bowl and marinate in the refrigerator for at least one hour or overnight.
- Heat the oil in a skillet or wok until bubbling gently. Add the steak and marinade to a skillet or wok, and cook for 2-3 per side.
- Add the broccoli and stir fry for one to two minutes until tender.
- Add scallions and cook another minute or until it is almost completely absorbed.
- Season with salt and pepper and serve. The brown rice is optional.
