Middle-age woman working out.

Menopause: Looking Forward to 30 Years of Health!

Menopause is a natural transition, but it’s also the start of a new and important chapter in your health journey. With the average American woman living to 81 and menopause beginning around age 51, we spend roughly 30 years in this phase of life. How we care for our bodies before and after menopause can significantly impact our long-term well-being.

In this series, we’ll explore different aspects of health during menopause. First, we’ll start with muscles and discuss what you can do to stay strong and active. Future topics will include:

  • Bones
  • Brain
  • Eyes
  • Teeth
  • Colon
  • Skin
  • Heart

Muscle Loss and Staying Strong at Every Age

In our 30s, most women feel strong and active, but muscle loss has already begun. Both estrogen and testosterone play key roles in maintaining muscle mass and responsiveness to exercise. As we age, testosterone declines in our 40s, followed by estrogen in our 50s. This shift can make it harder to lose weight and maintain strength with many women referring to it as a “metabolism change.” While this can be frustrating, it’s not hopeless! With the right nutrition and exercise, you can maintain and even rebuild muscle, no matter your age.

The Power of Movement

You may have heard the phrase: “Sitting is the new smoking.” Inactivity can be as harmful to your health as smoking, increasing your risk for serious conditions. But the good news? Today is the first day of the rest of your life! Getting active can boost your health, energy, and overall happiness.

Strength training is one of the most effective ways to maintain muscle mass. This includes:

  • Lifting weights
  • Using resistance bands
  • Machine-based exercises at the gym
  • Seated strength exercises for those with mobility concerns

There are many strength training programs designed for women over 50. A great resource is Harvard Medical School’s guide to preserving muscle mass.

Fueling Your Muscles with Protein

Protein is essential for muscle health. Some of the best protein sources include:

  • Chicken breast
  • Eggs
  • Yogurt

The Cleveland Clinic provides guidance on choosing high-quality protein. If you have kidney disease, consult your doctor before increasing your protein intake.

If you’re actively working to build muscle, you may need extra protein in your diet. The USDA’s online calculator can help determine your specific protein needs. Aim for about 20 extra grams of protein per meal when incorporating strength training.

Muscle Health and Fall Prevention

Strong muscles don’t just help with weight management—they also improve balance and stability, reducing the risk of falls as we age. According to the CDC, falls are the leading cause of injury for adults 65 and older, but most falls are preventable. To lower your risk:

  • Check your home for tripping hazards like loose rugs
  • Get regular eye exams
  • Stay active to maintain balance and coordination

Take Charge of Your Health

Building and maintaining muscle at every stage of life benefits your heart health, reduces your risk of obesity, diabetes, heart disease, and stroke, and helps you stay strong and independent. It’s never too late to start!At Covington Women’s Health Specialists, we’re here to support your health through every stage of life. If you have questions about menopause, muscle health, or how to create a plan tailored to your needs, schedule an appointment with our team to