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4 Things You Need to Know About Menopause

Hormones are constantly changing during menopause. Estrogen drops, which can increase your appetite and directly affects how you feel. You may also experience a rise in cortisol known as the “stress hormone”. A rise in this hormone increases sugar in your bloodstream and enhances your brains use of glucose, One way to help reduce high cortisol levels is to reduce your intake of processed meat, high sugar foods, caffeine and alcohol.

Strength training is a must

Strength training is a must – depending on the type of strength training you choose to achieve your goals, you can use various equipment or none at all. Examples would be weight machines, suspension equipment, or your own body weight. Regardless of what you choose, the goal is to put your muscles under tension and allow neuromuscular adaptations and stimulate growth. Benefits of strength training are It makes you stronger, burns calories efficiently, boosts metabolism, decreases abdominal fat, improves heart health, helps manage your blood sugar levels. It also promotes greater mobility and flexibility. It also boosts self esteem and makes bones stronger.


Lifestyle and dietary habits help manage menopause symptoms, we already talked about exercise but your diet is just as important if not more for your overall health. Focusing on more protein helps boost a higher metabolic rate and a higher thermic rate. While High thermic foods help increase your metabolic rate, there are better ways to increase your metabolism long term, such as exercise. Foods that are considered high thermic food and help boost metabolism are: lean meats, eggs, high quality fish, nuts and seeds, avocados, green tea and dark chocolate to name a few.


Re-evaluating our mental and emotional health can help ease symptoms of menopause as well. Menopause is a whole-body experience. While there are many options for treating symptoms directly, there are things you can do to help you mental and emotional state.
Allotting time for personal needs and making it a priority. At this stage in a woman’s life, children are out of the house or getting close to college or a life of their own. You spent the last 18+ years devoted to your family and now you need to make time for yourself. Make time for those things that make you happy. This sounds like such an easy task; however, you may feel guilty or it may just take time getting use to making this a priority for you. Start with small steps like go for a long walk, listen to music, read a book.


Melanie Edwards
Melanie Edwards

Melanie has over 32 years of experience in the health and fitness industry. Former WJCL contributor for “Hot ‘n Healthy” and head of Coastal Georgia’s YMCA “Biggest Loser” initiative, Melanie has accredited experience in the development and execution of regionally recognized fitness programs.

Contact Melanie for a complimentary fitness evaluation.