Loss of muscle mass and menopause: what you need to know

Oestrogen is a hormone that is involved in many processes in the body. It also plays a key role in keeping your bones, joints and muscles healthy. When you lose oestrogen around menopause, you also lose muscle mass. It’s a condition called sarcopenia. One of the things you may have noticed is a reduction in muscle strength and energy. You may find that activities you used to do with ease, such as exercising, cycling or hiking, have become much more difficult.  

Many women experience a host of symptoms as they go through menopause, such as hot flashes, sleep problems and mood swings. 

Low oestrogen around menopause can also cause other muscle or joint problems. You may notice that your muscles are achy (even without having exercised) or stiff or tense. You may notice that your movements are less fluid and that it takes much more effort to get up in the morning. 

You may experience pain in your joints (often the small joints of the hands, wrists and fingers). You may develop osteoporosis, a condition that weakens bones and makes them brittle. Osteoporosis happens gradually over years – you don’t notice that your bones are getting thinner. 

All this makes it even more important to protect the health of your bones, muscles and joints to prevent future problems. While symptoms are a normal part of menopause, you don't have to live with them. In fact, some simple modifications to your lifestyle and diet can keep your body strong and healthy for years to come. 

Research shows that postmenopausal women are overwhelmingly more likely to have sarcopenia (muscle loss) than perimenopausal women. The reason for this is that oestrogen continues to decline during perimenopause and menopause. When you reach postmenopause, your oestrogen and progesterone levels are consistently low. Therefore, it's virtually inevitable that your muscle mass and strength will decline.  

Age is also a factor. We generally start to lose muscle mass in our thirties at a rate of around 3 to 8 percent per decade. After age 60, we lose muscle mass more quickly. All the more reason to take good care of your body. It's working hard for you behind the scenes. 

Researchers agree that staying active is one of the most important things you can do for your muscle health. In addition, multiple studies have shown that having a protein-rich diet is imperative. The following tips can help reverse muscle problems and slow down muscle mass loss:   

• Eat protein. When you eat protein, your body breaks the protein down into amino acids. Amino acids are building blocks for muscle growth. For optimal health, women should consume one gram of protein per kilogram of body weight. So if you weigh 80 kilos, you need to eat 80 grams of protein a day. Good sources of protein are seeds, kernels, nuts, peanuts (and peanut butter), tofu, tempeh, lentils, cheese, tuna, salmon and meat. For example, one handful of nuts contains five grams of protein, and a fried egg contains seven grams of protein. Want to know how much protein you are eating during the course of a day? There are apps that enable you track your protein intake.  
• Stay physically active. Strength training (for the large muscle groups: chest, shoulders, legs, buttocks and back) and cardio exercises are good for your muscles. Strength training puts pressure on the bones, which helps build bone density. The added benefit is that exercise triggers dopamine release. Higher dopamine levels result in better overall mood. Our advice? Get at least 30 minutes of moderate physical activity a day (swimming, walking, jogging) and do strength training twice a week. This is especially important for menopausal women as they tend to be less active due to low energy and lack of sleep.  
• Make sleep your number one priority. Sleep is essential for building muscle mass after exercising. Improve your sleep habits (sleep hygiene) and prioritise sleep.  
• Consider hormone therapy. Some studies have shown that hormone replacement therapy (HRT) helps with muscle strength and lowers the risk of bone problems. More about hormone therapy.