Nearly all women will experience menopause if they live long enough, yet many—including some doctors—lack adequate knowledge about this life stage and how to manage it effectively. In recent years, menopause has surged into the spotlight, with medical professionals emphasizing strategies to navigate this transition comfortably. One key piece of advice consistently recommended by menopause specialists? Prioritize strength training, increase protein intake, and load up on fiber.
This powerful trio isn’t just beneficial during menopause or perimenopause (the transitional phase leading up to it)—experts urge women to adopt these habits early. *"Since 1% of women reach full menopause by age 40 and 5-7% by 45—and we can’t predict when it will happen—why not be prepared at any stage?"* says Dr. Mary Jane Minkin, a clinical professor at Yale School of Medicine.
She stresses that these lifestyle adjustments are universally beneficial, whether menopause is on your radar or not. "What menopause experts recommend is simply good advice for everyone."

Why Strength Training Matters

Over the past decade, the medical and fitness communities have pushed for greater emphasis on strength training. "Regardless of menopause, studies show we lose about 5% of muscle mass per decade after 30," explains Albert Matheny, a certified strength coach. This decline accelerates during menopause due to aging and dropping estrogen levels, making muscle preservation critical, says Dr. Jessica Shepherd, a women’s health expert.
Strength training also boosts bone density, improves balance, and reduces frailty—key concerns as we age. "Many focus on cardio, but only strength training combats physical decline," notes Dr. Lauren Streicher of Northwestern University. Plus, it revs up metabolism and enhances physique, adds urologist Dr. Kelly Casperson.

Guidelines:

•Aim for 2+ days per week targeting all major muscle groups.
•Lift heavy enough to challenge muscles (5+ lbs for beginners).
•Consider a trainer or online tutorials to perfect form.
Protein: The Building Block for Strength
Protein is essential for muscle repair, heart health, and bone strength. While official guidelines suggest 46g daily for women, research indicates most adults need 1.3–2g per kg of body weight (closer to 102–136g for a 150-lb woman). Postmenopausal women, in particular, benefit from the higher end of this range.

How to hit your goal:

•Spread intake across meals/snacks (e.g., eggs, chicken, legumes).
•A 3-oz chicken breast (deck-of-cards size) provides 23–26g.
•Supplements (like protein shakes) can help fill gaps.
Fiber: The Overlooked Game-Changer
A staggering 95%+ of women and 97% of men fall short on fiber, which supports gut health, blood sugar control, and weight management—a growing challenge during menopause. The recommended 25g/day for women is a minimum; many experts advocate for more.

Fiber-rich fixes:

•Load up on beans, cruciferous veggies (broccoli, Brussels sprouts), nuts, and berries.
•Consider a supplement (like psyllium husk) if needed.
The Bottom Line
These changes aren’t just for menopause—they’re foundational for lifelong health. Whether you’re 30 or 50, building muscle, fueling with protein, and prioritizing fiber will pay off in resilience, vitality, and longevity. Start now, and your future self will thank you.