Menopause - Things you can do (2024)

FAQs

What are the best things to do during menopause? ›

You may want to limit your consumption of added sugars, processed high carb foods, alcohol, caffeine, and high sodium foods as well. These dietary changes might help make this important transition in your life easier.

Choose more fruits, vegetables and whole grains, especially those that are less processed and contain more fiber. In general, a plant-based diet is healthier than other options. Legumes, nuts, soy, fish and low-fat dairy products are good choices. Eat meat in limited quantities.

Alongside contributing to reducing feelings of tiredness and fatigue, B12 also helps to promote the utilisation of iron in your body – something that's especially important if you notice changes to your periods, making it one of the most beneficial vitamins for menopause support.

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

Cooling foods: If you're suffering from hot flashes, so-called “cooling foods,” including apples, bananas, spinach, broccoli, eggs and green tea may help you cool down, according to Chinese medicine. A bonus: all of these foods are rich in nutrients and disease-fighting chemicals.

The key is to start slowly and do things one enjoys such as walking, cycling, vigorous yard work, swimming, cardio machines or attending group fitness classes. Regular exercising can help in improving the overall wellbeing.

Losing Belly Fat During Menopause

While it can be harder to lose belly fat during menopause due to hormonal changes and metabolic shifts, it is not impossible. Here are some strategies to help menopausal women reduce belly fat: Balanced Diet: Try eating fruits, vegetables, whole grains, lean proteins, and healthy fats.

Why do older women's stomachs stick out? ›

Loss of muscle mass decreases how quickly the body uses calories. That can make it more challenging to maintain a healthy weight. Many women notice an increase in belly fat as they get older even if they don't gain weight.

A combination of aerobic exercise and resistance training will help reduce body fat and build muscle. Menopause-related weight tends to settle around the abdomen. Find tips for losing belly fat here. If a person is not already active, they may find it easier to increase their activity levels gradually.

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.

Make time for regular exercise

It can be hard to drag yourself out of bed when you're exhausted, but exercise is one of the best solutions for fatigue. A 2015 study of postmenopausal women found moderate- to high-intensity exercise is associated with higher energy levels.

We chose New Chapter One Daily Every Woman's Multivitamin 40+ for its multinutrient formulation that covers bone, immunity, brain, and heart health. This multivitamin also contains probiotics for easier absorption and may be used by perimenopausal and menopausal women.

Avoid alcohol, spicy foods, and caffeine. These can make menopausal symptoms worse. If you smoke, try to quit, not only for hot flashes, but for your overall health. Try to maintain a healthy weight.

Physical activity has been shown also to enhance quality of life among menopausal women [8, 9] and some studies suggest that physical activity is associated with a decrease of hot flushes [10, 11]. The effect of physical activity in decreasing hot flushes has been explained by β-endorphin theory.