Menopause is a natural phase of a woman’s life, typically occurring between the ages of 45 and 55. While it brings with it a host of physical and emotional changes, it’s also a time to embrace your health and well-being. A balanced diet and regular exercise can be your allies in thriving through this transition.

Calcium and Vitamin D for Bone Health

As estrogen levels drop during menopause, bone density can decrease. Ensure an adequate intake of calcium and vitamin D to maintain strong bones. Dairy products, fortified foods, and leafy greens are excellent sources.

Stay Hydrated

Hot flashes and night sweats can lead to dehydration. Sip on water throughout the day to stay hydrated and reduce the frequency and intensity of these symptoms.

Control Portion Sizes

Metabolism tends to slow down during menopause, making weight management a challenge. Be mindful of portion sizes to avoid unnecessary weight gain. Eating smaller, balanced meals more frequently can help keep your metabolism steady.

Nourish Your Body with Whole Foods

Your diet plays a significant role in managing menopausal symptoms. Focus on whole, nutrient-rich foods like fruits, vegetables, whole grains, lean protein, and healthy fats. These foods provide essential vitamins and minerals that support bone health and help manage weight.

Diet and exercise tips for menopause

Prioritise Protein

Protein is essential for maintaining muscle mass, which tends to decrease with age. Include lean protein sources like poultry, fish, beans, and tofu in your diet to support muscle health.

Exercise Regularly

Engaging in regular physical activity can alleviate many menopausal symptoms. Aim for at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity exercise each week. Walking, swimming, or dancing can help manage weight, boost mood, and improve sleep.

Strength Training for Bone Health

Incorporate strength training exercises into your routine. Weight-bearing exercises help maintain bone density and build muscle. Consider lifting weights or doing bodyweight exercises like squats and lunges.

Manage Stress

Stress can exacerbate menopausal symptoms. Practice stress-reduction techniques such as yoga, meditation, or deep breathing exercises to promote relaxation and emotional well-being.

Get Adequate Sleep

Quality sleep is crucial during menopause. Create a sleep-friendly environment, establish a bedtime routine, and limit caffeine and alcohol intake to improve sleep quality.

Consult a Healthcare Professional

Lastly, consult your healthcare provider before significantly changing your diet or exercise routine. They can offer personalised guidance and address any specific health concerns you may have.

Menopause is a journey, and by focusing on a balanced diet and regular exercise, you can navigate it with vitality, improved health, and a positive outlook. Embrace this phase of life and prioritise your well-being every step of the way.

Are you ready to thrive through menopause? Start implementing these diet and exercise tips today to support your well-being.

Remember, you don’t have to go through this journey alone. I am a midlife and perimenopause coach and a licenced menopause champion with the Menopause Experts Group.

Get in touch if you would like to discuss how I can help you through your menopause journey.


Food photo by Anna Pelzer on Unsplash