Strengthening the body for harmonious aging
Although perimenopause and menopause are natural stages in every woman’s life, they are often neglected and under-addressed. Yet these hormonal transitions are more than just temporary changes: they have a lasting impact on well-being and health, notably through phenomena such as sarcopenia – a progressive loss of muscle mass and strength.
To get through these periods smoothly and preserve your vitality, it’s essential to maintain a balance between the physical, mental and emotional. Here are the pillars of an effective approach:
- Regular physical activity
- Balanced diet
- Restful sleep
- Stress management
- Hormonal and medical health
- Psychological and emotional support
- Supplements and natural remedies (if necessary)
- Fun and creativity
Perimenopause: an opportunity to prepare for menopause
Perimenopause is the transitional period preceding menopause, marked by hormonal variations that can last several years, from 4 to 8 years.
It often begins in the late thirties to mid-forties, although most women feel its effects around the age of 45 to 50.
This is a key time to take care of your health and anticipate the changes associated with menopause.
During this period, fluctuating estrogen and progesterone levels cause a variety of symptoms, including:
- Reduced bone density
- Progressive loss of muscle mass (sarcopenia)
- Muscle and tendon pain
These sometimes subtle changes can disrupt quality of life and make it difficult to identify their causes.
Implementing preventive strategies
It’s during this phase that preventive strategies can be put in place to mitigate the effects of menopause and improve long-term quality of life. Among these strategies, muscle strengthening plays an essential role. Not only does it help combat sarcopenia, it also contributes to maintaining good bone density and reducing muscle and joint pain.
Investing in appropriate physical activity, combined with a balanced, protein-rich diet, helps to ease this transition and prepare for the challenges of menopause, while promoting overall well-being.
Sarcopenia and its connection with menopause
Sarcopenia is a progressive loss of muscle mass, strength and function, often associated with age. Although it mainly affects the elderly, it can appear as early as the perimenopause, exacerbated by hormonal fluctuations, a sedentary lifestyle or an unsuitable diet.
The main factors in sarcopenia are:
- Hormonal changes (lower estrogen levels in post-menopausal women)
- Reduced physical activity
- Insufficient protein intake
- Chronic age-related inflammation
Sarcopenia can lead to reduced mobility, increased risk of falls and loss of autonomy, with a profound impact on quality of life.
Why avoid it?
Sarcopenia reduces physical capacity, impairs balance, and increases the risk of falls and fractures.
In post-menopausal women, the reduction in estrogen accentuates this muscular degradation, in addition to weakening bone density.
Here are some possible consequences when sarcopenia becomes severe:
- Reduced balance
- Chronic fatigue due to weakened muscles
- Increased risk of fractures, particularly of the hips and spine
- Loss of independence in daily activities
- Decreased overall quality of life
Strengthen your body to prevent sarcopenia
To counteract sarcopenia and its effects, it’s crucial to incorporate regular exercise, particularly focused on muscle strengthening (weight training, pilates, etc.), at any age. Combined with a diet rich in protein and essential nutrients, these efforts help preserve muscle mass, improve balance and maintain a good quality of life.
By adopting a proactive, holistic approach, perimenopause and menopause can be experienced with energy, well-being and serenity.
Take care of your body now to help you through these stages and promote harmonious aging.
