Strong Through the Change: Managing Menopause with Food & Fitness

NASM Nutrition Coach

Written by Mason M. New III (B.S PublIc Health/ Nutrition and Dietetics)

Understanding Menopause: Preparing, Managing, and Thriving Through the Transition

As a man, I want to acknowledge something upfront — I will never personally experience menopause. However, for more than 15 years, I’ve dedicated my professional life to understanding nutrition, fitness, and overall wellness. Through education, certifications, and hands-on experience helping individuals maintain healthy weight and active lifestyles, I’ve gained valuable insight into how the body changes during life’s transitions — including menopause.

My intention with this blog is not to tell women “what they should feel,” but to provide evidence-based, non-biased information to help women in perimenopause, menopause, or preparing for menopause understand what’s happening in their bodies — and how balanced nutrition and physical activity can make the journey smoother.

What Is Menopause?

Menopause marks the natural end of a woman’s reproductive years. It’s diagnosed after 12 consecutive months without a menstrual period, typically occurring between ages 45 and 55. The transition leading up to it, known as perimenopause, can begin several years earlier and is often when symptoms first appear.

Common symptoms may include:

• Hot flashes and night sweats

• Sleep disturbances

• Mood swings or irritability

• Slowed metabolism and weight gain

• Changes in bone density

• Reduced muscle mass

While these changes are natural, they can affect quality of life and long-term health if not addressed proactively.

Preparing Ahead: Lifestyle Foundations

Balanced Diet

A 2022 review highlights the importance of calcium, vitamin D, protein, B‑vitamins, fiber, healthy fats, and hydration in easing menopausal symptoms and preventing chronic disease (MDPI Journal Review).

Physical Activity

Strength and aerobic training are key: one systematic review found that strength + aerobic training combined with supplementation (like calcium & vitamin D) helps improve bone mineral density, cardiovascular health, metabolism, and reduce sarcopenia (PMC Systematic Review).

A 2024 trial showed adding time-restricted eating to an exercise routine in menopausal women significantly improved BMI and blood pressure compared to exercise alone (Translational Medicine Study).

Managing Symptoms: Diet & Exercise Strategies

Nutrition

• Emphasize whole foods: fruits, vegetables, lean protein, healthy fats, and fiber.

• Ensure adequate protein (20–25 g per meal supports muscle synthesis) (Frontiers in Public Health Review).

• Calcium (≈1,200 mg/day) and vitamin D (≥800 IU/day) are essential for bone health; meta-analyses show Ca + D reduces fracture risk (Canadian Health Claims Review).

• Consider phytoestrogens (soy, flaxseed, legumes) for symptom relief—though evidence is mixed (Phytoestrogen Overview).

• Supplements like vitamin K2 (with D3), magnesium, and omega‑3s may support bone and heart health (EatingWell Review).

Exercise

• Strength training at least twice weekly for bone, muscle, and metabolism (Osteoporosis Review).

• Aerobic exercise (150 minutes/week) improves heart health, weight control, and mood (SAGE Review).

• Flexibility and stress-relief activities (yoga, tai chi) improve sleep and mood (The Times Article).

• Combining nutrition + exercise significantly improves BMI, blood pressure, waist circumference, and insulin resistance compared to exercise alone (Translational Medicine Study).

Evidence-Based Summary

Focus Area	Recommendation & Evidence
Balanced diet	Supportive nutrients for symptoms & disease prevention (MDPI Review)
Strength + aerobic	Improves bone, muscle, metabolism, and heart health (PMC Review)
Supplements	Ca + D (with K2), omega‑3, soy isoflavones may help (EatingWell Review)
Combined lifestyle	Better outcomes than exercise alone (Translational Medicine Study)

Final Note to Readers

This blog shares peer-reviewed, scientific evidence to guide women through menopause with clarity and respect. My credentials in nutrition and fitness—backed by real-world coaching—enable me to translate research into practical advice. This isn’t a replacement for medical care; I encourage discussing individualized plans with your healthcare provider.

Call to Action

Want help applying this information to your personal health journey?

Connect with me for personalized coaching and resources: [www.newtrientsolutions.com]

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