MANILA, Philippines — As women approach menopause, maintaining muscle health becomes crucial for staying strong and active, according to health experts. The hormonal changes during menopause, particularly the decline in estrogen, can accelerate muscle loss and reduce bone density, increasing the risk of frailty and falls.
Dr. Maria Lourdes E. Padilla, an endocrinologist at the Philippine General Hospital, emphasizes that regular strength training, including resistance exercises like weightlifting or bodyweight workouts, can help counteract these effects. She recommends at least two sessions per week, focusing on major muscle groups.
In addition to exercise, adequate protein intake is essential. The Philippine Society of Endocrinology, Diabetes and Metabolism suggests that women over 50 consume about 1.2 grams of protein per kilogram of body weight daily, sourced from lean meats, fish, eggs, dairy, or plant-based options like beans and tofu.
Calcium and vitamin D also play a key role in bone health. The Department of Health advises women to get 1,000 mg of calcium and 600 IU of vitamin D daily, through diet or supplements, to support muscle function and prevent osteoporosis.
Experts stress that starting these habits early, even before menopause, can yield long-term benefits. Simple activities like brisk walking, yoga, or Pilates can also improve balance and flexibility, reducing fall risks.
