I had such a great time at the IMS (International Menopause Society) 19th World Congress on Menopause in Melbourne this October. After two COVID cancellations, it was amazing to finally be there, meet people from around the world, and dive into the latest research in menopause care.
Participating in the Conference offered an invaluable opportunity to stay updated with the latest advancements and best practices in menopause care and covered so many areas that effect women’s health during this stage of their life.
One of the sessions that really stood out to me was on the health risks linked to menopause and the importance of muscle health as we age. The speaker explained how menopause can change body composition – especially with increases in visceral fat (around the abdomen) and decreases in lean muscle. These shifts can lead to higher risks for things like cardiovascular disease, diabetes, and even cognitive decline. Seeing the data on how much muscle loss impacts our health was eye-opening.
The session stressed that muscle loss during menopause isn’t just about losing size; it’s the strength and power that’s crucial. For every 1 kg of muscle lost, the resting metabolic rate drops significantly, which is why regular exercise and a focus on muscle-preserving activities are so important. It was a great reminder of the role that nutrition and lifestyle play during menopause, and it left me feeling inspired to bring more of this focus into my practice.
Another big takeaway was the importance of protein. The recommended intake actually goes up during menopause, aiming for at least 1.2 grams per kilogram daily to support muscle preservation. So, for a 70 kg woman, that’s about 85 grams of high-quality protein every day. This was especially interesting because studies are now showing that combining good protein intake with resistance and aerobic exercise not only supports physical health but also benefits cognitive function, including memory and executive skills.
The session wrapped up with a simple but powerful message: “Muscles Matter.” Focusing on strength, good nutrition, and regular movement isn’t just about appearance – it’s essential for health, independence, and quality of life as we age. I left feeling really motivated to help my patients understand why muscle health is so crucial, especially through the menopause transition.
WRITTEN BY Dr Anna Ord, Menopause Doctor
Dr Anna is passionate about helping women with their perimenopause and menopause journey. She dedicates each Monday to assisting women at Drift Wellness Centre in Clarkson. You can find out more about Dr Anna and book in your appointment on her website www.drannaord.com