H E ALTH & WE LLN E S S
THRIVING THROUGH MENOPAUSE: 7 LIFESTYLE STRATEGIES A
TO REDUCE RISK & FEEL YOUR BEST
By Megan Wroe, MS, RD, CNE, CLEC
Menopause is a key transition point for a woman’s long-term health. As estrogen levels decline, women become more susceptible to changes in metabolism, bone strength, and muscle mass. Common risks during and after menopause include insulin resistance, visceral fat gain, sarcopenia (muscle loss), and osteoporosis. The good news is that all of these risk factors have simple, research-supported lifestyle habits that can help women to prevent onset or progression of every single one. Now more than ever, women in menopause can navigate this new stage of life with greater ease, and actually thrive with renewed strength, energy, and resilience. Here are seven of my favorite foundational strategies to support metabolic, muscular, and bone health. The coolest part about all of these strategies is that they enhance health and longevity for everyone at any stage of life so women can adopt these along with their family and friends for benefits all around. 1. Intermittent Fasting Fasting gives the body time to rest, repair, and reset. During menopause, intermittent fasting (IF) can improve insulin sensitivity, which helps the body use glucose more efficiently and reduces fat storage around the midsection. 30 | CALIFORNIA BROKER
To be very clear, intermittent fasting does not mean 24 hours or more without eating. It is not deprivation, and it is not malnourishment. Intermittent fasting means giving your body the gift of 12-16 hours without the heavy lifting work of metabolizing incoming food. Even a modest overnight fast of 12–14 hours (for example, finishing dinner by 7 p.m. and having breakfast at 9 a.m.) can provide benefits without triggering energy dips or muscle loss. When paired with nutrient-dense meals, IF becomes a gentle but powerful metabolic reset. 2. Lower-Carbohydrate Eating As estrogen declines, the body becomes more insulin resistant, meaning it has a harder time managing blood sugar—especially when meals are heavy in refined carbohydrates. While IF substantially helps with this new insulin resistance, adapting meals that you are eating in between fasting windows to be lower glycemic will make for a well-rounded insulin response over your entire 24-hour day. Reducing refined carb intake, especially from white bread, pasta, and sugary snacks, can help stabilize energy and reduce the risk of prediabetes and belly fat. Focus instead on high fiber carbohydrates: starchy vegetables, legumes, berries, and small amounts of whole grains alongside protein and healthy fat to minimize glycemic response. Aim for a minimum of 25g of fiber every single day.
calbrokermag.com
MAY 2025
