Lifestyle and Nutrition

Navigating menopause can be challenging, but with the right diet and lifestyle choices you can manage symptoms and enhance your well-being. Discover personalised advice on nutrition, exercise, and healthy habits to support your journey through menopause. 

There’s a new saying in the world of research that’s being pushed more and more: food is medicine. Television adverts, leaflets dotted around the hospital, and words that your doctor echoes after every visit often relay the message of adopting a balanced diet and exercising more. Why? Because studies have consistently proven that both the food you eat and the movements you do can influence treatment outcomes, and at times, can act as treatments themselves. And the same goes for menopause.

Food

Studies have found that only 10-22% of menopausal women in certain Asian regions experience hot flashes, compared to around three-quarters in the West, suggesting dietary factors might be influential.

Your diet should include plenty of fruits, vegetables, whole grains, and calcium-rich foods, along with low-fat dairy products. Carbohydrates are crucial, contrary to the trend of low-carb diets. They provide the necessary energy and support brain function, helping to counteract menopause-related fatigue and memory problems. 

Protein is another key nutrient vital for cell growth and repair. You can find it in meat, eggs, dairy, seeds, and nuts. Regular protein intake is important as it helps maintain blood sugar levels, supports bone density, and reduces fracture risk. However, it may be best to consult with a nutritionist if you have any underlying health issues that require a specific diet.

Calcium intake is especially crucial during menopause, as it supports heart and bone health. The recommended calcium intake for menopausal women is 1,200 milligrams daily, slightly more than for younger adults. Vitamins D and K also play a big part in easing the transition to menopause, making calcium absorption more efficient and ensuring calcium is directed to the bones rather than soft tissues.

Exercise

Exercise is a necessary component for managing menopause. Why? Because it helps control certain symptoms and reduce post-menopause health risks. One of the less welcome effects of menopause is an increased tendency to gain weight, but regular exercise can be a great ally in maintaining a healthy weight. Moreover, menopause often leads to loss of muscle mass, which can slow down your metabolism and reduce strength. Below is a list of just a handful of the exercise types you can do to help manage menopause:

• Cardiovascular exercises: Walking, cycling, or swimming, are excellent for heart health. They help maintain a healthy cardiovascular system, which is particularly important as the risk of heart-related issues can increase after menopause.
  
• Weight training: Lifting weights helps you develop muscles and protect your bones. By engaging in strength training, you can improve muscle mass, boost your metabolism, and enhance bone density, thereby reducing the risk of osteoporosis.
  
• Balance-focused activities: Yoga and other ‘zen ’-focused exercises not only improve flexibility and reduce stress but also enhance balance, which is important to reduce the risk of falls – a common concern as bone density decreases with age.