Back to top

Call 0333 444 1067 – Office Hours Mon-Fri: 9am-5pm

Call 0333 444 1067 – Office Hours Mon-Fri: 9am-5pm

Rated 'Outstanding' by the CQC

Downloaded from www.mymenopausecentre.com

Direct URL: https://www.mymenopausecentre.com/lifestyle-changes/menopause-and-daily-routines/mastering-your-menopause-routine-lifestyle-changes-for-daily-well-being/

Mastering Your Menopause Routine for Enhanced Daily Well-being

Menopause is a significant phase in a woman's life, marked by the end of menstrual cycles. This guide provides practical advice on crafting a daily routine to enhance well-being during menopause.

Explore

Book an appointment

The highly experienced doctors and nurses in our menopause clinic are here to help you. Appointments from £190.

Book An Appointment

Importance of a Tailored Menopause Routine

Developing a menopause routine that is right for you can enhance your quality of life during this transitional phase and help you manage menopause symptoms more effectively.

  • Adjusting one’s diet to ensure you’re getting the right proportions of protein, carbohydrates and fruit and vegetables every day, and with every meal.
  • Engaging in regular physical activity is very helpful as it not only helps in weight management but also improves mood and energy levels.
  • Implementing stress management techniques such as yoga, meditation, or even simple breathing exercises can greatly alleviate emotional disturbances associated with menopause.
  • Ensuring adequate hydration is vital; drinking plenty of water throughout the day helps combat the dryness often experienced during menopause.

These self-help lifestyle changes can make a big difference in managing menopause symptoms.

Dietary Changes for Menopause

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

  • 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 help keep bones healthy as well.
  • 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).
  • 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.
  • 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 and Menopause

Regular exercise is beneficial in managing menopause symptoms and improving mental health. Activities like yoga, walking, and strength training not only aid in maintaining a healthy weight but also reduce the risk of developing osteoporosis and heart disease.

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.

  • Yoga for flexibility and stress relief
  • Cardio exercises such as walking or cycling to boost heart health
  • Strength training to maintain muscle mass and bone density

 

Stress Management Techniques

Menopause is often accompanied by significant emotional fluctuations that can escalate stress levels. Incorporating various stress management techniques can prove beneficial in enhancing emotional well-being and reducing stress. Techniques such as mindfulness, meditation, and cognitive-behavioural therapy  (CBT)  have been recognised for their effectiveness in these areas.

  • Mindfulness and Meditation: These practices help in cultivating a state of awareness and presence, which can significantly diminish anxiety and stress. By focusing on the present moment, individuals can mitigate overwhelming feelings of worry about the future or regret about the past.
  • Maintaining a Regular Sleep Schedule: Quality sleep is an important aspect of mental health and emotional stability. Establishing and adhering to a consistent sleep routine aids in improving the overall quality of sleep, which in turn, supports the body’s ability to manage stress more effectively.
  • Engaging in Social Activities: Maintaining an active social life is essential for building and sustaining a support network. Social interactions can provide emotional support, reduce feelings of isolation, and increase one’s overall sense of happiness and belonging.

Implementing these strategies can help individuals navigate the challenges of menopause with greater ease and resilience, leading to improved overall health and a better quality of life.

Improving Sleep During Menopause

Many women experience sleep disturbances during menopause, which can significantly impact overall quality of life.

  • Creating a sleeping environment that remains cool and comfortable throughout the night, and adhering to a consistent bedtime routine can greatly enhance sleep quality.
  • It is also recommended to avoid stimulants such as caffeine during the evening hours, as they can interfere with the ability to fall asleep.
  • Furthermore, the use of breathable, natural-fibre bedding and nightwear can also contribute to a more restful night by regulating body temperature and reducing discomfort.
  • Establishing a calming pre-sleep routine can further aid in easing the transition to sleep. Activities such as reading a book or taking a warm bath can help relax the mind and prepare the body for sleep.
  • For those particularly affected by night-time heat, incorporating a fan or an air conditioner in the bedroom might be beneficial in maintaining a cool environment, thereby promoting better sleep conditions.

By integrating these practical steps into your nightly routine, managing sleep disturbances during menopause can become more manageable, leading to improved sleep quality and overall wellbeing.

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

Consulting Healthcare Professionals

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!

  • Have a detailed discussion about your symptoms and possible treatment options with your General Practitioner (GP).
  • For advice tailored to your nutritional needs, consider scheduling a consultation with a qualified dietitian.
  • If you are experiencing emotional or psychological challenges during menopause, seeking support from therapists can be greatly beneficial. They provide strategies to enhance emotional well-being and cope with stress.

By taking these steps, you ensure a more informed and safer approach to managing menopause, with support that is tailored to your personal health requirements.

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.

If you would like to book an appointment with one of the highly experienced doctors in our clinic, head here.

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

Book an appointment

The highly experienced doctors and nurses in our menopause clinic are here to help you. Appointments from £190.

Book An Appointment

Join the pause. community

We’ve created pause. as a space for women to come together and share stories about their menopause experience, ask questions, and to find support and inspiration. We'll also share the latest news and updates on the menopause from our experts.

Want to be the first to hear our latest news? Join our pause. community today.

Share your email to receive the latest news, updates and information on new products and treatments from My Menopause Centre and our pause. community. You can unsubscribe at any time.

We're committed to protecting and respecting your privacy - see our Privacy Policy and Terms and Conditions

Book a consultation

Whether you want to discuss your symptoms, create a treatment plan that's right for you, understand some test results or have a check-up, the highly experienced doctors and nurses in our menopause clinic are here to help you.

Book now

Contact My Menopause Centre

  • General enquiries: hello@mymenopausecentre.com
  • Book appointments online: Log into your account and go to 'My appointments'
  • Book appointments by phone: 0333 444 1067
  • Website: https://www.mymenopausecentre.com