It is inevitable for women to have to go through menopause.
Even the most resilient and strong women who take on every role that a woman can assume in the house will have to go through it – a wife who serves as the quiet strength that holds families and communities together, a mom who rises before dawn to attend to the needs of her family, a daughter who is taking care of her aging parents, a professional who tries to balance her career and her family life, even an athlete who brings honors to the country while she at the same time tries to still be an efficient homemaker. In every role that women play, they show resilience and strength, not only of body but also of character.
Yet when they reach a certain age, menopause happens and their muscle health declines, even if it sometimes goes unnoticed at first.
Menopause marks a significant life transition for women. It is a natural biological process signaling the end of menstrual cycles and typically unfolds in three stages: perimenopause, menopause, and post menopause.
Each woman’s experience is unique, influenced by genetics, lifestyle, and overall health. Depending on these factors, a woman who is going through menopause may experience big changes in their physical endurance, behavior, even the way they relate to others. Another woman may just breeze through the changes.
Understanding Menopause
Women typically reach menopause at an average age of 48 all the way to 57. The age range may be a little wide, but a woman will definitely experience menopause before she reaches her official senior years. Her menstruation may suddenly intensify and seem to go out of control, but then it starts declining – in the amount of blood ‘shed’ and in the frequency of her menstruation – until it is entirely gone.
This transition that the body goes through during menopause is primarily driven by a natural decline in estrogen, a hormone that affects many systems in the body, including muscles. Estrogen helps maintain muscle mass and strength by supporting tendons, ligaments, and the repair of muscle tissue.
When estrogen levels drop, the following changes take place:
Reduced muscle mass and strength
Slower recovery after activity
Lower energy levels, and
Increased risks for osteoporosis and cardiovascular conditions
‘While these changes are normal, they do not have to limit a woman’s quality of life. Midlife is a critical window for women to prioritize their muscle health. By intentionally building and maintaining strength during this stage, women can protect their independence, mobility, and overall quality of life. Strength-building remains valuable at every stage, even long after the reproductive years,’ said Dr. Rowena Auxillos, former President of the Philippine Obstetrical and Gynecological Society.
There is, therefore, a need for menopausal women to pay close attention to muscle health because it is the physical foundation that allows women to move freely, stay independent, and live life fully. As women enter menopause, this foundation is quietly challenged. Understanding how menopause affects muscle health can empower women to take intentional, proactive steps to remain strong through midlife and beyond.
Building strength through daily habits
While these symptoms that a woman experiences when going through menopause can feel overwhelming, she can choose to invest in her health, particularly muscle health, and build strength through the following practical tips or daily habits suggested by Abbott Laboratories:
Daily movement. Because metabolism naturally slows during menopause, staying active is crucial. Simple exercises – including walking, morning stretches, and dancing – can offer meaningful benefits for muscle maintenance and mood.
Resistance training. Resistance or strength training is the most effective way to rebuild and protect muscle mass. This can include using free weights, resistance bands, or engaging in bodyweight exercises like squats and push-ups. Just two to three sessions a week can make a noticeable difference.
Nutritious diet. Protein-rich food help repair and build muscles. Aim for 0.8 grams of protein per kilogram of body weight daily. Great options include eggs, lean meats, and dairy products, such as milk, yogurt and cheese. Plant-based foods, such as edamame, dried fruits, tofu or sesame and flax seeds, are high in phytoestrogens, which help ease menopausal symptoms by mimicking estrogen’s effects. Additionally, foods rich in calcium and Vitamin D – like sardines, salmon, mackerel, tuna, and leafy greens – also support bone health, which becomes increasingly important during this life stage.
Supportive supplements. Incorporating clinically proven nutrients into one’s daily diet can improve muscle mass and overall resilience.
Quality sleep. A study has shown that 40% of women in their late 40s and early 50s experience sleep difficulties. To improve sleep quality, avoid caffeine and alcohol near bedtime and focus on establishing a regular nighttime schedule. Good sleep supports both muscle recovery and emotional balance.
‘From a medical nutrition perspective, muscle health cannot be supported by physical activity alone – particularly during and after menopause. During this transition, women’s nutritional needs increase at a time when appetite and nutrient absorption may decline. Without adequate intake of high-quality protein and essential micronutrients, muscle loss can accelerate. Clinically formulated nutritional supplements are designed to help address these nutritional gaps, and support muscle mass and functional strength as women age,’ said Dr. Gamaliel Tayao, Abbott’s head of medical affairs in the Philippines.
Midlife is not about slowing down – it is an opportunity to refocus on strength that supports everyday living. When women are informed and proactive about muscle health, they are better equipped to grow into stronger, healthier versions of themselves.