If you are in your mid-forties, it is possible that you have already begun the menopause transition. This phase is characterized by the permanent cessation of menstruation and a reduction in reproductive hormones. Common symptoms may include vaginal dryness, hot flashes, weight gain, and a decrease in muscle mass. However, this stage does not signify that you have surpassed your "physical prime." This may seem surprising, but you can find compelling evidence in a recent social media post by renowned anchor-actor Mini Mathur. In her motivating video, the 49-year-old showcases her workout routine at the gym while advocating for women's health and the concept of positive ageing. She emphasizes the importance of striving to be the "best version of yourself."

Mini Mathur: It’s time to show up for yourself

Mini Mathur commenced her Monday by addressing the topic of women's health. She shared a video showcasing her workout session at the gym, highlighting her well-defined arms. The former host of "Indian Idol" expressed in the caption: "It saddens me to see how many women enter their 40s and 50s believing they have surpassed their physical prime."

The actress from "Mind the Malhotras," speaking to women over the age of 40, emphasized that they have dedicated many years to caring for others. She stated, "Now is the moment to prioritize your own needs." She believes this period represents an optimal opportunity to reassess and enhance one's health, enabling individuals to become the best version of themselves.

Mini Mathur shares tips for women's health

Want to be fit and healthy like Mini Mathur? Here are her top 5 hacks to begin today:

1. Strength training

Ageing, as described by her, primarily involves the loss of muscle mass. Research published in the journal Current Opinion in Clinical Nutrition and Metabolic Care in 2010 indicates that muscle mass declines by approximately 3 to 8 per cent each decade after the age of 30. Dr. Ritambhara Bhalla, a gynaecologist, explains that as women age, they transition into menopause, a natural biological phase that signifies the cessation of menstrual cycles. This period is often accompanied by a noticeable reduction in muscle mass, which subsequently leads to a decrease in resting metabolic rate. Dr. Bhalla notes that with diminished muscle, the body expends fewer calories at rest, which can contribute to weight gain, a common occurrence among menopausal women.

To counteract this, fitness and nutrition expert Mitushi Ajmera recommends prioritizing weightlifting or strength training exercises to enhance muscle development. "This approach can not only increase muscle mass but also boost metabolism, aiding in fat burning," Ajmera states. Mini Mathur, sharing her personal insights in a video, advises starting with manageable weights. "Engaging in weightlifting can protect against bone density loss, prevent a significant drop in metabolism, and elevate endorphin levels," she asserts.

2. Sleep

Late-night socializing may need to be curtailed. Mini Mathur advised her 582,000 Instagram followers to prioritize going to bed early and aim for 7 to 8 hours of sleep. She emphasized that quality sleep is fundamental to overall health and recommended waking up to sunlight to help regulate sleep hormones. It is essential to adopt good sleep hygiene practices, as inadequate sleep can adversely affect energy levels. Dr. Bhalla noted that poor sleep quality can also diminish motivation for physical activity.

3. Protein and fibre

Mini Mathur recommended increasing the intake of protein and fibre, as they serve as essential components of a balanced diet. Ajmera emphasizes that protein is crucial for muscle development, suggesting sources such as lean meats, eggs, fish, tofu, and legumes. Additionally, soluble fiber, which is plentiful in fruits, vegetables, and seeds like chia seeds, can promote satiety and support digestive health. However, it is important to be cautious with portion sizes, as consuming excessive amounts of even healthy foods can contribute to weight gain.

Furthermore, Mini Mathur advised her audience to limit sugar consumption and steer clear of ultra-processed foods. A study published in The American Journal of Clinical Nutrition in 2013 indicated that a diet high in fat and sugar may elevate the risk of menopausal symptoms, including hot flashes and night sweats.

4. Hydration

It is essential to recognize the importance of water for your body’s optimal functioning, as highlighted by Mini Mathur in her caption. Consuming adequate amounts of water and fresh juices throughout the day is crucial. Dr. Bhalla emphasized that proper hydration plays a significant role in digestion, potentially alleviating issues such as bloating and constipation that are often experienced during menopause. Furthermore, maintaining hydration can assist in appetite regulation and enhance overall metabolic processes. The expert also noted that beyond these advantages, drinking water supports cognitive performance, stabilizes mood, and contributes positively to emotional well-being.

5. Supplements

Mini Mathur advised, "Evaluate your levels and rectify any deficiencies." A 2024 study published in Phytotherapy Research indicated that dietary supplements derived from plants, including soy and red clover, can notably reduce menopausal symptoms such as hot flashes, anxiety, heart discomfort, vaginal dryness, and insomnia. Additionally, protein supplements may be beneficial. Ajmera noted, "They supply essential amino acids with minimal calories to promote muscle growth." However, it is important to consult a physician before starting any supplementation.

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