Lifestyle Changes for Menopause (2024)

FAQs

What are the lifestyle changes recommended at menopause? ›

Cardiovascular and Weight-Bearing Exercise

Our specialists may recommend cardiovascular exercise equal to 150 minutes per week of moderate activity or 75 minutes of vigorous activity to help you maintain a healthy weight, improve heart health, and reduce stress.

You can't reverse menopause or make your ovaries function normally again. However, your provider can help reduce the symptoms and side effects of menopause. In the case of primary ovarian insufficiency (POI), there's a small possibility you'll regain ovarian function.

There are 3 vitamins that are best for menopause: vitamin D, B vitamins and vitamin E. Vitamin D and B vitamins are important for supporting the nervous system which gets put under pressure during menopause. Vitamin D is also important for your bone health, whilst vitamin E is an essential nutrient for heart health.

A whole-food diet high in fruits, vegetables, whole grains, high quality protein, and dairy products may reduce menopause symptoms. Consuming phytoestrogens and healthy fats, such as omega-3 fatty acids from fish, may also help.

If you're having hot flashes during menopause, you may find it helps to avoid certain "trigger" foods and drinks, like spicy foods, caffeine, and alcohol.

1. Black Cohosh (Cimicifuga racemosa) Native to North America, black cohosh is often hailed as the go-to herb for menopause relief.

Studies have shown that Japanese women have fewer symptoms and suffer less from menopause then their Western counterparts, and this is largely thought to be down to their diet which includes a high intake of soy-derived phytoestrogens (or plant oestrogens).

On the other hand, vitamin D has been shown to downregulate in immune cells the expression of aromatase, which converts testosterone to estrogen, leading to a decrease in estrogen level.

What does menopause fatigue feel like? ›

It's a feeling of constantly feeling drained, zapping your energy and motivation, and causing issues with concentration and your overall quality of life. Fatigue at this level impacts your emotional and psychological well-being, too. Many women experience symptoms like these while they're going through menopause.

As you age, your body loses some of its ability to absorb vitamin B-12 and your risk of vitamin B-12 deficiency increases. Symptoms of vitamin B-12 deficiency are vague and can include: fatigue. weakness.

Omega-3 fatty acids may help maintain your hormonal balance and aid in weight loss. There's also evidence that omega-3s can help control insulin resistance.

Sleep- Maintain a regular bedtime routine, avoid the use of phones and electrical items in the last hour before sleeping. Make time to relax before bed, for example having a bath or reading. Wear lighter breathable clothing to bed, decrease the general room temperature to 18 degrees and consider using a fan.

Your employer might be able to make some “reasonable adjustments” which could include: Recording menopause related absences separately. Allowing you to work flexibly (for example by starting at a later time, or working from home) Giving you more time to improve your performance or attendance.

Depending on your personal and family medical history, your doctor may recommend estrogen in the lowest dose and the shortest time frame needed to provide symptom relief for you. If you still have your uterus, you'll need progestin in addition to estrogen. Estrogen also helps prevent bone loss.

HRT is extremely effective at relieving menopausal symptoms. It is available as tablets, skin patches, a gel or spray or, less often, implants. In most cases, the benefits of taking HRT outweigh the risks.

Menopause is an opportunity for women to modify their lifestyle with regular physical activity. Evidence shows that physical activity has a positive effect on symptoms of menopause especially hot flash and subsequently on quality of life (6, 8).