Body Composition
One common irritation or complaint during both perimenopause and (post)menopause is a shift in body composition, and notice that I am not using weight as the measure. The next three posts are dedicated to helping you understand what may be happening in your body.
What Is Body Composition?
Body composition looks at what your body is made of, rather than what it weighs. It is made up of several key components:
- Fat – Includes subcutaneous fat (under the skin) and visceral fat (around the organs). Visceral fat is particularly concerning because it increases the risk of heart disease, diabetes, and other chronic conditions.
- Muscle – Essential for strength, mobility, and metabolism. Muscle mass naturally declines with age unless it is actively maintained. All protein consumption is supportive for maintaining muscle mass.
- Bone – The skeleton provides structure and protection, but bone density often decreases in midlife, especially after menopause, increasing the risk of osteoporosis. Vit D, K, Ca, Mg, Boron and silica are crucial for bone health.
- Fluid – Proper hydration supports circulation, nutrient delivery, and waste removal. Fluid balance can shift in midlife, sometimes appearing as bloating, swelling, or dehydration.
- Connective tissue – Includes tendons, ligaments, and fascia. These tissues support movement and stability but are strongly influenced by declining oestrogen. Reduced elasticity can lead to joint stiffness, loss of flexibility, slower recovery, and a higher risk of injury. A balance of omega’s is essential to support connective tissue.
Why Does Body Composition Change?
Several factors contribute to these midlife changes, including:
- Hormonal changes – Declining oestrogen and progesterone affect fat distribution, often increasing abdominal fat and reducing bone density.
- Metabolic slowdown – Loss of muscle lowers metabolic rate, making fat gain more likely even without changes in food intake.
- Lifestyle factors – Reduced physical activity, increased stress, poor sleep, and suboptimal nutrition can accelerate unfavourable shifts.
- Genetics and health history – Family patterns of osteoporosis, cardiovascular disease, or obesity may also play a role.
Simply relying on weight or BMI does not tell the full health story. More meaningful indicators of health include:
- Total fat mass and visceral fat (fat surrounding the organs)
- Muscle mass throughout the body and in specific areas (arms, legs, trunk)
- Water balance, including intracellular versus extracellular fluid distribution
Grip Strength: A Marker of Longevity
One of the strongest indicators of overall health is grip strength. Research shows that lower grip strength is associated with:
- Reduced muscle mass and function (sarcopenia)
- Higher risk of falls and fractures
- Increased risk of chronic disease
- Shorter lifespan and reduced health span
Grip strength is considered a reliable biomarker of ageing because it reflects both muscular and nervous system health. Stronger grip strength is linked to greater independence, vitality, and longevity.
How to Support Healthy Body Composition
Body composition can be measured — and improved. Key strategies include:
- Build muscle through strength training – Resistance exercise preserves lean tissue and supports metabolism.
- Support bone density – Weight-bearing exercise and adequate intake of key bone-building nutrients are essential.
- Manage fat distribution – Nutrition that supports blood sugar balance, reduces inflammation, and supports hormones can help reduce visceral fat.
- Optimise hydration – Drinking mineral-rich water and supporting electrolyte balance helps maintain healthy fluid levels.
