{"id":7875,"date":"2026-05-01T09:07:53","date_gmt":"2026-05-01T01:07:53","guid":{"rendered":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/?p=7875"},"modified":"2026-05-04T09:54:42","modified_gmt":"2026-05-04T01:54:42","slug":"from-change-to-strength-empowering-filipinas-through-menopause-and-muscle-health","status":"publish","type":"post","link":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/?p=7875","title":{"rendered":"From change to strength: Empowering Filipinas through menopause and muscle health"},"content":{"rendered":"

Across generations, Filipinas have been the quiet strength holding families and communities together. They are the mothers who rise before dawn for their families, the daughters caring for aging parents, and the professionals balancing demanding careers with life at home. In every role, Filipinas show resilience\u2014constantly enduring, giving, and caring.<\/p>\n

Yet one essential form of strength often goes unnoticed: muscle health \u2013 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.<\/p>\n

Understanding the change<\/p>\n

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\u2019s experience is unique, influenced by genetics, lifestyle, and overall health.<\/p>\n

This transition is primarily driven by a natural decline in estrogen, a hormone that affects many systems in the body1\u2014including muscles.2 Estrogen helps maintain muscle mass and strength by supporting tendons, ligaments, and the repair of muscle tissue.2 When estrogen levels drop, women may notice:<\/p>\n

\u00b7 Reduced muscle mass and strength3
\n\u00b7 Slower recovery after activity
\n\u00b7 Lower energy levels, and
\n\u00b7 Increased risks for osteoporosis and cardiovascular conditions.4<\/p>\n

\u201cWhile these changes are normal, they do not have to limit a woman\u2019s 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,\u201d said Dr. Rowena Auxillos, former President of the Philippine Obstetrical and Gynecological Society.<\/p>\n

Building strength through daily habits<\/p>\n

Women typically reach menopause at an average age of 48, often accompanied by symptoms such as headaches, mood changes, sleep disturbances, and joint discomfort.5 While these symptoms can feel overwhelming, they are also gentle reminders to invest in one\u2019s health.<\/p>\n

Here are practical habits every woman can adopt:<\/p>\n

Daily movement. Because metabolism naturally slows during menopause, staying active is crucial.6 Simple exercises\u2014like walking, morning stretches, or dancing\u2014can offer meaningful benefits for muscle maintenance and mood.<\/p>\n

Resistance training. Resistance or strength training is the most effective way to rebuild and protect muscle mass.7 This can include using free weights, resistance bands, or bodyweight exercises like squats and push-ups. Just two to three sessions a week can make a noticeable difference.<\/p>\n

A nutritious diet. Protein-rich foods help repair and build muscles. Aim for 0.8 grams of protein per kilogram of body weight daily.8 Great options include eggs, lean meats, and dairy like milk, yoghurt, and cheese.9 Plant-based foods such as edamame, dried fruits, tofu, sesame, and flax seeds are high in phytoestrogens, which help ease menopausal symptoms by mimicking estrogen\u2019s effects.10<\/p>\n

Additionally, foods rich in calcium and vitamin D\u2014like sardines, salmon, mackerel, tuna, and leafy greens\u2014also support bone health, which becomes increasingly important during this life stage.11<\/p>\n

\"\"
Woman’s hand holding scoop while adding protein powder to protein shaker bottle. Body care and healthy lifestyle concept<\/figcaption><\/figure>\n

Supportive supplements. Incorporating clinically proven nutrients into a daily diet can improve muscle mass and overall resilience. For example, Ensure Gold contains CaHMB (Calcium \u03b2-hydroxy-\u03b2-methylbutyrate), which supports muscle repair and maintains muscle mass, and YBG (Yeast Beta Glucan), which helps strengthen immunity within four weeks, when combined with proper diet and exercise.<\/p>\n

Quality sleep. A study has shown that 40% of women in their late 40s and early 50s experience sleep difficulties.12 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.<\/p>\n

\u201cFrom a medical nutrition perspective, muscle health cannot be supported by physical activity alone\u2014particularly during and after menopause. During this transition, women\u2019s nutritional needs increase at a time when appetite and nutrient absorption may decline. Without adequate intake of high\u2011quality protein and essential micronutrients, muscle loss can accelerate. Clinically formulated nutritional supplements such as Ensure Gold are designed to help address these nutritional gaps, supporting muscle mass and functional strength as women age,\u201d said Dr. Gamaliel Tayao, Abbott\u2019s head of medical affairs in the Philippines.<\/p>\n

Midlife is not about slowing down\u2014it is an opportunity to refocus on the 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.<\/p>\n","protected":false},"excerpt":{"rendered":"

To women aged 45 and above, Ensure offers an empowering perspective on menopause\u2014one that goes beyond symptoms and focuses on practical ways and smart nutrition to maintain strength, mobility, and long-term independence in the midlife stage.<\/p>\n","protected":false},"author":5,"featured_media":7878,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[14],"tags":[],"class_list":["post-7875","post","type-post","status-publish","format-standard","has-post-thumbnail","category-stories"],"pageone_source":{"pageone_source":"Tony Quijano","author_name":"Jennifer Pagalilauan"},"_pageone_source":"Tony Quijano","zyndk8_nxtgen_metadata":[],"_links":{"self":[{"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=\/wp\/v2\/posts\/7875","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=7875"}],"version-history":[{"count":0,"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=\/wp\/v2\/posts\/7875\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=\/wp\/v2\/media\/7878"}],"wp:attachment":[{"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=7875"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=7875"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/artistic-lime-seal.62-72-44-115.cpanel.site\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=7875"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}