Navigating body changes as you age
- Lauren D'Errico
- Aug 21, 2025
- 2 min read
Throughout the lifecycle, your body will naturally change, both in how it looks and how it feels. Many women notice shifts in weight, muscle mass, and/or energy, which can lead to confusion and frustration, feeling as though they are “doing the same things” but their body is responding differently. I am here to reassure you: these changes are normal, and there are gentle, effective ways to support your health at every stage of life to keep you feeling like yourself.
Why does the body change with age?
Research shows that starting in midlife, most of us will gradually lose muscle and gain a higher percentage of adipose tissue. This is part of natural aging. Women may specficially notice body changes during and after menopause due to hormonal shifts, especially lower estrogen, which can influence where fat is stored and how muscle is maintained. None of this means you are doing anything wrong, it is simply how bodies change over time. While you cannot stop your body from changing with age, you can be supportive with dietary and lifestyle behaviors.
How can we be supportive with food and movement?
Protein:
Eating a consistent and adequate amount of protein helps protect muscle as you age. Aim to include a source at each meal from foods such as: salmon, chicken breast, greek yogurt, cottage cheese, eggs, beans, lentils, tofu, edamame, etc.
Fiber:
Fill your plate with fiber-rich vegetables and fruits such as: broccoli, brussels sprouts, sweet potatoes, spinach, berries, and apples. This will not only provide you with an abundance of micronutrients, but can aid in regular digestion as well as keep you fuller, for longer.
Complex carbohydrates:
Include fiber-rich carbohydrates for energy such as: whole grain bread, whole grain pasta, brown rice, quinoa, and oatmeal.
Omega-3 fats:
Favor omega-3-rich fats when possible, such as: avocado, chia seeds, flax seeds, hemp seeds, olive oil, and walnuts.
Movement:
Resistance training (even with light weights or bodyweight exercises) helps to maintain muscle and bone density. Pairing this with regular walking, biking, jogging, etc. supports heart health, energy, mood, and weight management.
Sleep and stress management:
Inadequate sleep and unmanaged stress can affect hormones that regulate appetite and metabolism. Prioritizing your rest is just as important as your meals and movement! Aiming for 7-9 hours a night is recommended.
Compassionate self-talk:
The research is clear: engaging in negative self talk about our body does more harm than good. A compassionate, neutral, realistic approach leads to healthier, longer-lasting habits.
A gentle reminder
Your body is not failing you, it is adapting. By focusing on nutrition, movement, and rest, you can feel more at peace in your body, no matter your age.
Interested in learning more?
Restorative Nutrition and Wellness provides a safe, non-judgemental space to explore confusion and frustration around body changes, and provide you with individualized, sustainable tools to support you throughout your life cycle.
Resources:
