Staying Healthy During and After Menopause (2024)

FAQs

Staying Healthy During and After Menopause? ›

Exercise regularly. Even moderate exercise, such as walking a half-hour, 3 times a week is beneficial. Maintain a healthy weight through a balanced, low-sugar diet. Control high blood pressure with medicine or lifestyle changes.

Healthy fats play an important role in everyone's diet, especially for women during menopause. These foods, including fatty fish, flax seeds, chia seeds and avocados can help your body absorb nutrients it needs and may reduce the frequency and severity of menopause symptoms.

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.

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.

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.

avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol.

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.

Does your body go back to normal after menopause? ›

In postmenopause, symptoms of menopause may have eased or stopped entirely, but some women continue to have symptoms for longer. The change in your body's hormones however is a sign to keep looking after your health and wellbeing, and be mindful to listen to your body.

Physical symptoms

difficulty sleeping, which may be a result of night sweats and make you feel tired and irritable during the day. palpitations, when your heartbeats suddenly become more noticeable. headaches and migraines that are worse than usual. muscle aches and joint pains.

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).

Eating high-fiber food and drinking lots of water often helps speed up digestion. This can help reduce or eliminate constipation. Try substituting foods you normally eat with high-fiber options to see if there is a change.