A leading menopause coach has outlined three straightforward lifestyle adjustments for the year ahead, designed to help women manage their weight and enhance wellbeing during and after the menopause.
Three Pillars for a Healthier 2026
The fitness expert, who shares advice for the over-40s on social media under the handle @fitnesswithadriana_, advocates for small, consistent changes rather than drastic overhauls. Her first recommendation is to wake up half an hour earlier and begin the day with a morning walk, which she claims will do you "a world of good." She even suggests adding a weighted vest for extra benefit.
Secondly, she emphasises making quality sleep a non-negotiable priority. "It has been a game-changer for me ever since I started doing that," she explained. This focus on rest can reduce reliance on morning caffeine.
Her third tip is to take a walk after your final meal of the day. For those reluctant to venture outside, she recommends investing in an at-home walking pad. The coach's overarching philosophy is one of incremental improvement: "If nothing changes, nothing changes."
Public Reaction and Expert-Backed Nutrition
The advice resonated with many online. One social media user responded, "I needed to hear this," while others discussed personal challenges like disliking the cold or not being a morning person.
To support these lifestyle changes, the NHS advises "always" including a source of protein with every meal. Protein, composed of amino acids, is vital for building and repairing tissues and can promote a feeling of fullness, aiding weight management.
Health authorities at the Mayo Clinic in the United States corroborate this, noting that high-protein diets can assist with short-term weight loss by increasing satiety. However, they caution against unbalanced approaches.
Understanding the Risks of High-Protein Diets
The Mayo Clinic warns that very restrictive high-protein plans, particularly those severely limiting carbohydrates like the carnivore diet, may lead to nutrient deficiencies, constipation, and headaches. Diets high in red and processed meats can also increase saturated fat intake, potentially raising 'bad' LDL cholesterol and the risk of heart disease.
Furthermore, a high-protein diet may worsen kidney function in individuals with existing kidney disease, as the organs struggle to process the extra waste products from protein breakdown.
The key takeaway for 2026 is a combined approach: integrating manageable daily habits with balanced nutrition, focusing on sustainable health rather than quick fixes.
