5 Proven Ways to Look and Feel Amazing Through Menopause
Menopause can bring a series of changes to your body and mind that can feel overwhelming. Shifts in hormone levels can affect your metabolism, mood, skin, muscle tone, and overall energy levels. But here’s the good news: there are proven ways to look and feel your best during this time. By focusing on nutrition, strength, sleep, and consistency, you can thrive through menopause and beyond. Here’s a breakdown of the five most effective ways to support your body and mind through these changes.
1. Avoid Processed Foods and Limit Sugar Intake
Processed foods and added sugars are among the worst offenders when it comes to your health, particularly during menopause. Foods high in refined sugars and artificial ingredients can cause sharp spikes and drops in blood sugar levels, which in turn can worsen mood swings, fatigue, and even weight gain. These foods also lead to chronic inflammation, making it harder for your body to cope with hormonal changes.
Instead, focus on a whole-foods diet that includes plenty of vegetables, lean proteins, healthy fats, and complex carbohydrates. Avoid processed snacks, sugary drinks, and packaged foods that are high in preservatives and empty calories. By cutting out these foods, you'll help regulate your blood sugar, reduce inflammation, and feel more energized. Plus, whole foods provide essential nutrients that support skin health, bone density, and overall vitality—qualities that become especially important during menopause.
2. Lift Heavy Weights (No, You Won’t Get Bulky)
Strength training, especially lifting heavy weights, is one of the most effective ways to maintain muscle mass and improve bone density as you age. Many women shy away from lifting heavy out of fear of "getting bulky." However, building significant muscle mass takes years of consistent, focused training and the right nutrition. In fact, women typically gain only 0.5 to 1 pound of muscle per month with dedicated strength training. For most women, achieving a "bulky" look is incredibly unlikely without intensive effort and specific conditions.
Strength training not only helps you build muscle, but it also boosts your metabolism and supports fat loss. As muscle is metabolically active tissue, it burns more calories at rest than fat does, helping you maintain a healthy weight. Lifting weights also promotes hormonal balance, reduces the risk of osteoporosis, and improves your overall physical resilience. So pick up those weights and start strength training two to three times per week. Your body will thank you.
3. Eat More Protein
During menopause, protein intake becomes even more critical. Protein is essential for muscle repair and growth, and it helps maintain skin elasticity and firmness. If you’re not eating at least your body weight in grams of protein per day (for example, if you weigh 150 pounds, aim for 150 grams of protein daily), you’re likely not supporting your body’s needs.
In addition, adequate protein intake will help you build muscle initially, which can lead to slight weight gain. However, don’t be alarmed—this is a good thing! Increased muscle mass boosts your metabolism and improves your body's ability to burn fat. Many women mistakenly think they’re eating too much when they see the scale tick up slightly, but this is muscle, not fat, and it’s essential for long-term health. Muscle mass improves metabolic health, which becomes even more crucial during and after menopause for managing body composition and energy levels.
Focus on lean protein sources like chicken, fish, eggs, Greek yogurt, legumes, and protein-rich plant-based foods. Incorporating high-quality protein into every meal will help you stay full longer, support muscle maintenance, and promote tighter, healthier-looking skin.
4. Get 7-8 Hours of Sleep Regularly
Good sleep is often underestimated, but it’s a cornerstone of health, especially during menopause. Research shows that getting less than seven hours of sleep can make you as insulin resistant as a diabetic—a condition that wreaks havoc on your metabolism and makes it nearly impossible to maintain a healthy weight. Without adequate sleep, you’re more likely to experience cravings, mood swings, and fatigue, all of which can make sticking to a healthy lifestyle harder.
Sleep plays a vital role in hormone regulation, including insulin and cortisol, both of which impact how your body stores and burns fat. Aiming for 7-8 hours of quality sleep each night will help you manage stress, keep your metabolism functioning optimally, and improve mood and energy levels. To promote better sleep, establish a calming bedtime routine, avoid caffeine late in the day, and create a cool, dark sleep environment.
5. Don’t Skip Meals
Intermittent fasting and meal skipping have gained popularity in recent years, but here’s the catch: most of these studies have been performed on men, and women’s bodies often react differently to fasting. Women in menopause may find that skipping meals worsens hormonal imbalances and leads to increased cravings, overeating, and stress on the body.
When it comes to weight loss and maintenance, women generally do better with regular, balanced meals throughout the day. Instead of skipping meals, focus on a slight caloric deficit if weight loss is your goal, but maintain regular meals with plenty of nutrients. Eating balanced meals with high protein and fiber helps stabilize blood sugar, prevents cravings, and supports muscle maintenance.
Try aiming for three balanced meals and, if needed, one or two small snacks to keep your energy stable throughout the day. By fueling your body regularly with nutrient-dense foods, you’ll help it manage menopause symptoms, reduce cravings, and sustain a healthy metabolism.
Conclusion: Small Changes, Big Impact
Menopause doesn’t mean you have to settle for feeling low-energy or losing the muscle tone you’ve worked hard to build. By focusing on whole foods, regular strength training, adequate protein intake, quality sleep, and balanced meal timing, you can support your body through these changes and emerge feeling stronger and more vibrant than ever.
Ready to create a plan that supports you through every phase of life? Schedule a consultation at Legacy Personal Training in Scottsdale today! Our expert trainers and Certified Menopause Coaches can help women of Scottsdale, North Scottsdale, and DC Ranch develop a personalized fitness and nutrition program to keep you looking and feeling amazing through menopause and beyond.
