Loss of muscle mass and physical strength

• Postmenopausal women often have less muscle mass compared to women in perimenopause.
• Declining levels of oestrogen and progesterone increase the risk of muscle mass loss.
• Age is also a factor. From the age of 30, muscle mass decreases by three to eight per cent every ten years, with this decline becoming even more pronounced after the age of 60.
• You may notice reduced muscle strength and lower energy levels.
• Hormone therapy, supplements, nutrition, and lifestyle changes can help balance your hormones. This can support the maintenance of flexible and healthy muscles and joints.

The symptoms experienced during menopause are highly individual and can vary significantly from one woman to another. Common menopausal symptoms include hot flushes, sleep disturbances, and mood swings. Physical changes are also part of this new stage of life, such as a reduction in muscle mass. This can make it harder to build muscle strength and may lead to feelings of weakness or reduced fitness. But why does this happen?

The sex hormone oestrogen plays a role in numerous processes in the body, including maintaining strong bones, joints, and muscles. When oestrogen levels decrease during menopause, it can affect your muscle mass (a condition known as sarcopenia). You may notice a decline in muscle strength and feel less energetic. Activities that were once effortless, such as exercising, attending a fitness class, or covering long distances on foot or by bike, may suddenly feel much more challenging.

In addition to fluctuating and declining hormone levels, other factors can contribute to muscle mass loss:

• Medical conditions such as diabetes or cancer can accelerate muscle breakdown.
• Physical inactivity, often following surgery, chronic pain, or reduced lung function. The less active you are, the less muscle mass you build or maintain.
• Diet or difficulty digesting food: If you are eating less than before or have an unhealthy diet, you may not be getting sufficient nutrients to maintain healthy muscle mass. This also applies if your body struggles to process nutrients effectively.

Declining oestrogen levels during menopause can also lead to other muscle or joint issues. For instance, you may experience muscle pain (even without engaging in intense physical activity) or notice that your muscles feel stiff or tense; it may take longer to get moving in the morning or after sitting still for an extended period.

Additionally, your joints (often smaller ones, such as those in your hands, wrists, and fingers) may become painful, and bone loss may occur. Bone density decreases, and your bones gradually lose strength. The risk of bone loss is that it progresses slowly and often goes unnoticed until it becomes more severe.

This makes it all the more important to take good care of your bones, muscles, and joints—especially as a preventive measure. These physical complaints do not have to define your life during menopause. In fact, with a few small adjustments to your lifestyle and diet, you can keep your body strong and healthy for years to come.

There are several effective ways to address muscle mass loss. It is not something you have to accept as inevitable. You can support your body naturally with healthy nutrition, sufficient exercise, and rest. Additionally, supplements, medications, and hormone therapy (HRT) can be beneficial.

When hormone levels change during menopause, it can affect muscles and joints, energy levels, sleep, digestion, and metabolism. Healthy nutrition, regular exercise, and adequate rest can help prevent or alleviate symptoms. Even small changes can make a noticeable difference to how you feel.

Do you take medications or supplements? A healthy lifestyle supports your body in absorbing nutrients and processing medications, enhancing the effectiveness of supplements and medication. Experts recommend the following for muscle mass loss:

• Consume enough protein. Proteins provide amino acids, essential building blocks for proper muscle function. Women need one gram of protein per kilogram of body weight daily. If you weigh 80 kilograms, aim for 80 grams of protein per day. Good protein sources include seeds, nuts, peanut butter, tofu, tempeh, lentils, cheese, tuna, salmon, and meat. For example, a handful of nuts contains five grams of protein, and a fried egg contains seven grams. Want to track your protein intake? Use an app.
• Keep moving. Strength training (targeting major muscle groups such as the chest, shoulders, back, legs, and glutes) and cardio are particularly beneficial for your muscles. Strength training also strengthens bones and promotes bone density. Additionally, it boosts dopamine production, which has an immediate positive effect on your mood. The recommendation? Engage in at least 30 minutes of moderate-intensity exercise (swimming, walking, jogging) daily and do strength training twice a week. This is especially important to monitor, as women in menopause often exercise less due to energy loss and poor sleep.
• Prioritise good sleep. Sleep is crucial for building muscle mass after physical activity. Improve your sleep hygiene (these tips from the Brain Foundation can help) and make sleep a priority.

Replenishing the hormones that decline during menopause is the most effective treatment for various menopausal symptoms. Hormone therapy (HRT) directly addresses vasomotor symptoms such as hot flushes and night sweats, as well as vaginal symptoms like dryness. Additionally, HRT can sometimes (indirectly) improve other issues such as sleep disturbances, concentration problems, and muscle mass loss.

HRT is not the first choice for everyone. A doctor will always carefully assess whether this treatment is suitable for your health and symptoms.

During menopause, changes occur in how your body generates energy, builds muscle, and repairs skin. You can support these processes naturally with high-quality supplements. Magnesium, vitamin D, and omega-3 are recommended for every woman in menopause. Supplements can also target specific symptoms such as hot flushes, poor sleep, and muscle mass loss.

The effectiveness of supplements can vary from person to person. This depends on factors such as your lifestyle and health. The quality of the product also determines how well it works. Choose high-quality supplements without unnecessary fillers.