From the Guidelines
The treatment for perimenopause and sarcopenia involves a combination of nutritional interventions, exercise, and potentially hormone therapy, with a focus on protein-dense diet, resistance training, and vitamin D supplementation to preserve muscle mass and reduce the risk of age-related diseases. For perimenopause symptoms, hormone therapy options may include low-dose birth control pills, estrogen patches, or combined estrogen-progestin therapy, but the use of menopausal hormone therapy for primary cardiovascular prevention in healthy perimenopausal women is still a matter of debate 1. For sarcopenia, a progressive resistance training program 2-3 times weekly targeting major muscle groups is recommended, combined with protein intake of 0.4 g/kg body weight at two or more meals every day, as well as vitamin D supplementation of 15 μg daily 1. Additionally, consuming high-fibre, low-free sugar carbohydrate foods, healthier fats, and adequate amounts of fluids, as well as taking a daily vitamin D supplement, can help reduce the risk of age-related diseases 1. It is also important to avoid rapid weight-loss diets and ensure appropriate supervision of weight reduction, with the objective of gradual weight loss accompanied by increased physical activity 1. A high-quality protein source, such as those found in oily fish, nuts, and seeds, can also be effective in improving muscular strength, mass, function, and physical activity in older persons with sarcopenia 1. Overall, the combination of nutritional interventions, exercise, and potentially hormone therapy can help manage perimenopause symptoms and reduce the risk of sarcopenia, with a focus on preserving muscle mass and reducing the risk of age-related diseases. Key recommendations include:
- Consuming a protein-dense diet with 0.4 g/kg body weight at two or more meals every day 1
- Engaging in resistance training 2-3 times weekly targeting major muscle groups 1
- Taking a daily vitamin D supplement of 15 μg 1
- Avoiding rapid weight-loss diets and ensuring appropriate supervision of weight reduction 1
- Consuming high-fibre, low-free sugar carbohydrate foods, healthier fats, and adequate amounts of fluids 1.
From the Research
Treatment for Perimenopause and Sarcopenia
- The treatment for perimenopause and sarcopenia involves a combination of lifestyle changes, hormonal therapy, and other interventions 2, 3, 4, 5, 6.
- Hormonal therapy, such as hormone replacement therapy (HRT), can help alleviate symptoms of perimenopause and menopause, including hot flashes, night sweats, and vaginal dryness 3, 4.
- Resistance training and protein supplementation have been shown to be effective in attenuating age-related muscle loss and strength, and can help prevent or treat sarcopenia 2, 5.
- Estradiol replacement therapy may also be beneficial in treating sarcopenia in women, as it can stimulate satellite cell proliferation and limit inflammatory stress damage on skeletal muscle 6.
- A multidisciplinary approach, considering lifestyle and food habits, is recommended for the management of perimenopause and sarcopenia 3.
- Other potential treatments for sarcopenia include selective androgen receptor molecules, ghrelin agonists, myostatin antibodies, and activin IIR antagonists, although more research is needed to fully understand their effectiveness 5.
Lifestyle Changes
- Regular exercise, including resistance training, can help maintain muscle mass and strength 2, 5.
- A balanced diet that includes adequate protein, vitamin D, and other essential nutrients can help support muscle health 5.
- Getting enough sleep and managing stress can also help mitigate the effects of perimenopause and sarcopenia 3.
Hormonal Therapy
- HRT can help alleviate symptoms of perimenopause and menopause, but its use should be individualized and carefully considered based on a woman's risk factors and medical history 3, 4.
- Estradiol replacement therapy may be beneficial in treating sarcopenia in women, but more research is needed to fully understand its effects 6.