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Adapting to Menopause: Key Lifestyle Adjustments for a Smooth Transition

Menopause is a natural phase of life, and understanding how to adjust your lifestyle can significantly ease the transition. This article explores practical steps for managing symptoms and enhancing well-being during menopause.

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Dietary Adjustments

There isn’t one best menopause diet. But what we eat is central to how we feel and our general health.

  • Caffeine, alcohol, and spicy food can make hot flushes worse. Caffeine can also have a negative impact on your bladder. Some find the switch to decaffeinated tea and coffee makes a huge difference.
  • The Mediterranean diet is associated with lower risks of heart disease (which can increase after menopause). A diet rich in calcium and vitamin D will also help keep bones healthy.
  • Menopause can change the way your gut functions. To figure out which foods affect you, it can be a good idea to keep a diary. Bloating can be uncomfortable, so you may decide to avoid fizzy drinks, chewing gum, and gas-inducing foods including cabbage and sprouts (but make sure you’re still getting your five fruit and veg a day).
  • Many women drink alcohol in an attempt to help them through the menopause, especially to deal with sleep and anxiety. Although it may help you feel better at the time, it’s only temporary, as alcohol acts as a depressant on the brain. In the long run, cutting down can really help you feel better and support weight loss.
  • Stay hydrated – the NHS recommends drinking at least six to eight glasses of fluids daily (around 1.9 liters).

Weight gain is something that troubles lots of women, and losing weight can be a real challenge during the menopause. That’s because of changes to how your body handles carbohydrates and processes calories. Small changes to your diet can turn into dramatic and positive changes.

You can read more about nutrition in the menopause here.

Physical Activity

Engaging in regular physical exercise is highly beneficial in managing many of the symptoms associated with menopause. It significantly enhances your mood, helps in maintaining a healthy weight, and improves the quality of your sleep. The NHS recommends at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity each week. Additionally, incorporating muscle-strengthening exercises on two days of the week can provide further benefits.

  • Consider taking part in enjoyable activities such as walking, swimming, or cycling. These are not only good for your physical health but also excellent for your mental well-being.
  • Incorporate practices like yoga or Pilates into your routine. These activities are excellent for reducing stress and enhancing your flexibility, contributing to overall physical and mental health.

These activities are adaptable to different fitness levels and can be modified to meet your personal health needs and abilities. Starting slowly and gradually increasing the intensity of the workouts can help in building stamina and avoiding injuries. Remember, consistency is key in reaping the full health benefits of physical activity.

Mental Well-being

Mental health is often significantly affected during the menopause transition. Employing techniques such as mindfulness, meditation, and cognitive behavioural therapy (CBT) can be highly beneficial.

Menopause can bring about a range of emotional and psychological challenges. Practising mindfulness exercises daily is a valuable tool in managing stress and anxiety that may arise. These exercises aid in fostering a state of awareness and presence, which can significantly alleviate feelings of tension and worry.

Furthermore, joining support groups can be incredibly helpful. In these groups, you can share experiences and coping strategies with others who are undergoing similar challenges. The mutual support found in these groups often provides comfort and practical advice, making the journey through menopause a bit more manageable.

Overall, taking proactive steps to manage mental health during menopause is good way forward. Engaging in regular mindfulness, seeking professional advice, and participating in support networks can all contribute to enhancing mental well-being during this phase of life.

Medical Support

If your menopause symptoms are impacting your quality of life and health, then please see your GP or healthcare professional – you don’t need to suffer in silence!  Hormone Replacement Therapy (HRT) and various other medicinal treatments can help mitigate symptoms, but it is important to discuss the option(s) that is best for you with your doctor.

  • It is important to discuss the potential benefits and risks associated with HRT with your healthcare professional to determine if it is the right choice for you.
  • If HRT is deemed unsuitable for your situation, consider exploring alternative non-hormonal medications that may also provide relief from menopausal symptoms.

You can read more about menopause treatment options here.

Our symptom checker here looks at over 40 different menopause symptoms, their causes and a range of ways to manage them.

Sleep Enhancements

Many women experience poor sleep during menopause, which can significantly affect their overall quality of life. Developing a regular sleep routine and fostering a tranquil bedroom environment may help enhance sleep quality.

  • It is important to maintain a consistent bedtime and wake-up time every day. This helps regulate your body’s internal clock and can aid in improving your sleep quality over time.
  • Ensure that your bedroom is conducive to sleep by keeping it cool, dark, and quiet. Consider using blackout curtains, eye masks, or earplugs to help create an ideal sleeping environment.
  • Avoid consuming stimulants such as caffeine in the hours leading up to bedtime. These can interfere with your ability to fall asleep and diminish the quality of your sleep.

By implementing these strategies, you can help alleviate sleep disturbances associated with menopause and enjoy a more restful night’s sleep.

You can read more about sleep issues in the menopause and what to do about them here.

Community and Social Support

Many women find it helpful to engage with menopause community groups, online forums, or friends who are navigating through similar experiences. Sharing your journey and discussing coping strategies can significantly contribute to a nurturing atmosphere, making the process feel less lonely and overwhelming.

  • Actively participate in either local or virtual menopause support groups. These groups offer a platform to connect with others who understand the challenges you’re facing and can provide empathy and advice.
  • Maintain your regular social activities to keep up connections and receive ongoing support. Whether it’s meeting for tea, going for walks, or attending book clubs, keeping an active social calendar can help you feel supported and connected.

By integrating these practices into your daily life, you can foster a sense of community and shared understanding that is invaluable during the menopause transition.

If you’d like to join our wonderful Facebook Group, just head here. We’re a warm and inclusive group to empower women through menopause… it’s your space to share stories about your menopause experience, ask questions, and find peer support and inspiration. We’ll share the latest news and evidence-based information on menopause from our experts and you’ll be the first to hear about new research and our regular expert-led live events. Knowledge is power and we look forward to welcoming you

This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.

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