How to manage menopause with healthy habits

[WORLD] If you’re over 50 and noticing changes in your body—like weight gain, lower energy, or reduced flexibility—you’re not alone. This guide demystifies why menopause makes weight management tougher, what actually works for midlife fitness, and how Joanne Erstad (and readers like her) can make simple, sustainable changes for lasting results. You’ll discover how to adjust your diet, optimize your workouts, and build habits that fit your busy life—without restrictive fads.

Why Menopause Changes the Game

Menopause marks a major hormonal shift, especially a drop in estrogen, which affects metabolism, muscle mass, and fat distribution. On average, women gain 4–5 pounds during menopause, often concentrated around the belly—a frustrating change for many. This isn’t just about diet or willpower: lower estrogen slows metabolism, increases fat storage, and can make it harder to maintain muscle. Add in a busy, sedentary job, and it’s easy to see why weight creeps up even if you’re eating well and exercising.

Joanne’s story is typical: “I never really had a problem with my weight until I hit menopause, and I’ve put on over 20 pounds in the last couple of years.” Her diet is already high in whole foods, lean protein, and healthy fats—but as her trainer noted, even healthy foods can add up in calories if portion sizes aren’t watched.

Nutrition: Quality, Quantity, and Menopause-Smart Eating

Quality First, Quantity Matters Too

Joanne’s diet is a model for healthy eating: Greek yogurt, berries, nuts, seeds, lean proteins, and plenty of vegetables. She avoids processed foods and sugar, and when she indulges, it’s a small square of quality chocolate. This Mediterranean-style, plant-rich approach is linked to better weight control, heart health, and reduced menopause symptoms.

However, “very nutritious” doesn’t always mean “low calorie.” Nuts, seeds, dried fruit, and even healthy oils are calorie-dense. Simple swaps—like fresh fruit instead of dried, or one teaspoon of nuts instead of two—can reduce daily calories without sacrificing nutrition or satisfaction. Even a 300–500 calorie reduction per day can lead to steady weight loss over time.

Protein and Fiber: Your Midlife Allies

Protein is especially important during menopause. It helps preserve muscle, keeps you full, and supports metabolism. Aim for 20–30 grams of protein per meal—think eggs, Greek yogurt, chicken, fish, tofu, or legumes. Fiber, found in vegetables, fruits, whole grains, and seeds, further boosts satiety and gut health.

Exercise: The Power of Variety and Strength

Cardio, Strength, and Flexibility: The Trifecta

Joanne already does HIIT and Pilates 2–3 times a week—a great start. High-intensity interval training (HIIT) is effective for fat loss and cardiovascular health, while Pilates improves core strength, flexibility, and posture. But adding strength training is crucial for preserving muscle and boosting metabolism.

Why Strength Training?

Muscle mass naturally declines with age, especially after menopause. Strength training (lifting weights, resistance bands, or bodyweight exercises) counteracts this loss, helps maintain bone density, and supports a healthy metabolism. Aim for two full-body strength sessions per week, focusing on major muscle groups: legs, hips, back, chest, shoulders, and arms.

Sample Strength Routine

Upper Body: Dumbbell shoulder press, lat pulldown, seated row, lateral raises, cable face pulls

Lower Body: Squats, lunges

Full Body/Core: Deadlifts, kettlebell swings

Flexibility and Mobility

Pilates and yoga are excellent for flexibility, balance, and reducing injury risk. Studies show that even an 8-week Pilates program can significantly improve strength, flexibility, and menopausal symptoms.

Everyday Habits: Small Changes, Big Impact

Move More, Sit Less

Joanne’s desk job and long hours make it hard to stay active. But small changes add up: park farther away, take the stairs, set a timer to stand every hour, or use a walking pad. Gradually increasing daily steps—by 2,000 at first, then aiming for 7,000–10,000—boosts calorie burn and overall health.

Sleep and Stress

Joanne gets about seven hours of sleep per night—good, but more could be better. Quality sleep supports weight management, hormone balance, and recovery. Managing stress (through mindfulness, gentle movement, or hobbies) also helps prevent emotional eating and supports overall well-being.

Myth-Busting and FAQs

Myth: “You can’t lose weight after menopause.”

Fact: Weight loss is possible, but it requires a different approach—focusing on muscle preservation, portion control, and consistent movement.

Myth: “You have to cut out all carbs or fats to lose weight.”

Fact: Quality matters more than elimination. Focus on whole grains, healthy fats, and plenty of plants. The Mediterranean diet is a proven, sustainable choice.

Myth: “Strength training will make you bulky.”

Fact: Strength training builds lean muscle, supports metabolism, and improves bone health—without causing bulkiness.

FAQ: How much protein do I need?

Aim for 20–30 grams per meal, or about 1–1.2 grams per kilogram of body weight per day.

FAQ: Can I still enjoy treats?

Yes! Small portions of dark chocolate or other favorites are fine. The key is balance and moderation.

FAQ: How often should I exercise?

Aim for 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week, plus two strength sessions and regular flexibility work.

Why This Matters

Menopause is a natural transition, but it doesn’t have to mean giving up on your health or fitness goals. By understanding the changes your body is going through—and making smart, sustainable adjustments—you can feel strong, flexible, and confident at any age.

For Joanne, and for anyone navigating midlife, the key is not perfection but progress. Small tweaks to diet and exercise, a focus on muscle and movement, and a commitment to self-care can make all the difference. This isn’t just about losing weight—it’s about gaining strength, energy, and a renewed sense of well-being.