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How To Happily Transition Into Menopause

Markus RosenbergNutrition, Well-being

I know what you’re thinking. What does a 26-year-old male know about menopause? My name is Henry Hernandez, I’m 26 years old and have about 6 years of personal training experience helping women and men get strong, and feel confident.  You are correct to be skeptical on what I know because the truth is I’ll never truly know what it’s like to undergo menopause. I’m too young and the wrong gender. I could have spent hours of research searching for evidence based data that helps women with menopause symptoms. Instead I decided to seek experience from women who have gone through menopause. I went into my Facebook group of precision nutrition students and grads and asked the female coaches what they would suggest to their female clients going into menopause from their own experience. What these women told me was incredible.

Advice # 1 – “Have a sense of humor, decrease your calories, incorporate intuitive eating, scale back on sugar, eat veggies and be sexually active. Don’t forget to treat yourself all the time- want new shoes? Go get them. Buy expensive bed sheets, Turkish towels, fancy pajamas, white jeans.” Be a #menopausegoddess

Advice # 2 – “I started taking control of my lifestyle when I first had symptoms”- she cut sugars and processed foods and began exercising 3 times a week. Her advice- eat whole foods, exercise and think positive! It’s all about food and how you treat your body”

Advice # 3 – “Working out and nutrition is very important-You may need to give yourself more recovery time after tougher workout.” She doesn’t handle some carbs as well as she used to so be wary of that.

Advice #4 – “Menopause is just a part of the life journey. I  have always carried a little weight on my midsection so it wasn’t menopauses fault.” What she is doing is exercise and currently working on reducing sugar intake.

Advice # 5 – “Menopause rocks!!”. Mindset is everything

Advice # 6 – “Be tighter on your diet, match carbs to exercise, less wine, less sugar and only eat real food. Do more active recovery activates like yoga”

Advice # 7 – “I have been through menopause and believe that much of it is a mindset. Looking at the transition as a positive thing and try to spin everything you may experience as a good thing. A little extra weight around the belly is good for protecting our internal organs. Skin changing is just a part of life- why must we want to look younger? Sex can be better than ever- many woman revel in their found sexual potency. With strength training- you have the potential to be stronger than ever!”

 To sum up all the experience:

 Mindset matters- Treat menopause something to celebrate even if it has some unwanted side affects. Stay positive and look at the bright side and embrace the beauty of nature taking its course. Menopause is milestone in your life. It’s a new experience and an opportunity to do new things. Treat yourself more than usual to celebrate the change. You are a #menopausegoddess

Exercise-  It’s never too late if you’ve never been on an exercise regimen. Exercise helps with everything! Exercise releases endorphins that make you feel good mentally and physically. Exercise regulates energy, blood flow, strengthens joints, and much much more.

Eat whole foods- Nutrition can makes symptoms feel better or worse. Do your best to incorporate a variety of wholesome food. Limit processed foods, added sugar, and alcohol. Remember limit doesn’t mean to completely get rid of it.

Be intuitive- Listen and be aware of your body. Feeling more tired than usual lately? Sleep more. More fatigued after workouts? Decrease the intensity of  the workout.

Foods making you bloat or feel uneasy? Switch out foods that make you feel this way. My advice is to do a 3 day feel, felt found food log- After every meal record what you eat, how you currently feel, how you felt afterwards  and what you found about the meal.

 Stress reduction- Stress can easily make symptoms worse so it’s important to keep stress under control during this time period. This is a combination of all the points above. Exercise, wholesome nutrition, listening to your body and adjusting your mindset to all the great things what are happening in your body all contribute to reducing your stress! You can try additional stress reduction techniques such as yoga, walking, taking a bath, having sex, or anything that you helps you be calm.

Refer out if needed- Some women have had to see an endocrinologist to recommend specific supplements or hormone therapy to help their symptoms. Every “body” is different. If you are worried about any symptoms you are experiencing go see your doctor to get a deeper look.

Henry Hernandez, 2018


"Have a sense of humor, decrease your calories, incorporate intuitive eating, scale back on sugar, eat veggies and be sexually active."

Markus Rosenberg