09/07/2025
Some important points from - read on!
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I am still reflecting on many valuable insights from the BMS conference in June, and one particularly impactful presentation emphasised the crucial importance of maintaining muscle mass during menopause.
While this message may seem familiar, repetition is often necessary to reinforce its significance. Low lean muscle mass is associated with a wide range of adverse health outcomes.
As women age—especially during and after menopause—the natural decline in oestrogen accelerates muscle loss, a condition known as sarcopenia.
Preserving muscle mass helps to mitigate this process and supports overall health in multiple ways:
Supports Metabolism and Weight Management: Muscle tissue burns more calories than fat, even at rest. Maintaining muscle mass helps sustain a higher metabolic rate, which is essential for managing the weight changes commonly experienced during menopause.
Improves Bone Health: Strong muscles play a critical role in supporting bone density and preventing osteoporosis, a condition with increased risk post-menopause due to reduced oestrogen levels.
Enhances Functional Ability and Independence: Muscle strength improves balance, coordination, and mobility, thereby reducing the risk of falls and injuries and helping to maintain independence in daily activities.
Boosts Mental Health and Wellbeing: Regular physical activity and muscle maintenance promote the release of endorphins, reduce stress, and improve mood and cognitive function.
Reduces Risk of Chronic Diseases: Maintaining muscle mass enhances insulin sensitivity and cardiovascular health, lowering the risk of diabetes, heart disease, and other age-related conditions.
In summary, prioritising muscle health is essential to thriving throughout menopause and beyond. Incorporating brief, frequent bouts of resistance training—often referred to as “exercise snacks”—can be an effective and manageable strategy to maintain muscle strength and function, even with a busy lifestyle (Nuzzo JL et al., Sports Medicine, 2024;54:1139-62).
