Menopause Health Tips: How to Feel Your Best During Midlife

menopause tips Jul 24, 2023

Menopause Health Tips: How to Feel Your Best During Midlife

Menopause is a natural transition in a woman's life that marks the end of her menstrual cycle. It typically occurs between the ages of 45 and 55, but it can happen earlier or later for some women.

During menopause, a woman's body goes through a number of changes, including:

  • A decrease in oestrogen and progesterone levels
  • Changes in the menstrual cycle
  • Hot flushes
  • Night sweats
  • Vaginal dryness
  • Sleep problems
  • Mood swings
  • Memory problems

While these changes can be uncomfortable, they are usually not serious. However, some women may experience more severe symptoms that can interfere with their daily life.

 

There are a number of things that women can do to manage menopause symptoms that may be as a result of the decline in oestrogen, and feel their best during this time.

These include:

  • Making lifestyle changes: Some lifestyle changes that can help to manage oestrogen symptoms include eating a healthy diet, getting regular exercise, getting enough sleep, and managing stress.
  • Taking medication such as HRT: In some cases, women may need to take medication to help manage their symptoms. There are a number of different medications available, and your doctor can help you choose the right one for you.
  • Talking to your doctor: If you are experiencing severe symptoms, it is important to talk to your doctor. They can help you determine the best course of treatment for you.

 

Here are some additional tips:

  • Eat a healthy diet: A healthy diet can help to reduce hot flushes, night sweats, and other symptoms of menopause. Make sure to eat plenty of fruits, vegetables, and whole grains. You can also try adding foods that are rich in phyto oestrogens, such as soybeans, chickpeas, and lentils.
  • Get regular exercise: Exercise is another great way to manage oestrogen symptoms. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
  • Get enough sleep: Most adults need 7-8 hours of sleep per night. Getting enough sleep can help to reduce fatigue and improve mood.
  • Manage stress: Stress can make oestrogen symptoms worse. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.
  • Connect with others: Social support is important for our overall health and well-being. Make time for friends and family, or join a support group for women going through menopause.

 

 

Menopause - Healthy Eating ( psst - it doesn't have to be boring!) 

Eating a healthy diet is important for women of all ages, but it is especially important during menopause and beyond. This is because the body goes through a number of changes during menopause, including a decrease in oestrogen levels. This can lead to weight gain, hot flashes, and other symptoms. Eating a healthy diet can help to manage these symptoms and improve overall health.

There are a number of things that women can do to eat more healthily during menopause and beyond.

These include:

  • Eating plenty of fruits, vegetables, and whole grains.
  • Choosing lean protein sources, such as fish, chicken, and beans.
  • Limiting processed foods, sugary drinks, and unhealthy fats, homemade cakes with seeds and fruit work just as well!
  • Eating regular meals and snacks throughout the day.

Making small changes to your diet can make a big difference in your overall health. If you are unsure where to start, talk to your doctor or a registered dietitian. They can help you create a healthy eating plan that is right for you.

 

 

Menopause and Exercise

 

Regular exercise is important for women of all ages, but it is especially important during menopause.

This is because the body goes through a number of changes during menopause, including a decrease in oestrogen levels. This can lead to weight gain, hot flashes, and other symptoms. Exercise can help to manage these symptoms and improve overall health.

 

A balance of strength, cardio, and restorative exercise is best during menopause.

Strength training can help to build and maintain muscle mass, which can help to prevent weight gain and improve bone health. Cardio exercise can help to improve cardiovascular health and reduce the risk of heart disease and stroke. Restorative exercise, such as yoga or tai chi, can help to reduce stress and improve flexibility.

 

Help!! If you want to understand more about exercise in the menopause - take a look at this blog where I explain it in more detail. 

 

 

Menopause and Sleep

Rest and sleep are essential for women's health at all stages of life, but they are especially important during menopause.

Getting enough rest and sleep can help to manage menopause  symptoms and improve overall health. It can also help to reduce stress, improve mood, and boost energy levels.

However, it can be difficult to get enough rest and sleep during menopause.

This is because women may be more prone to hot flushes and night sweats, which can make it difficult to fall asleep and stay asleep. Additionally, women may be feeling more stressed and overwhelmed during this time, which can also make it difficult to sleep.

 

If you are struggling to get enough rest and sleep during menopause, there are a few things you can do to improve your sleep habits.

These include:

  • Going to bed and waking up at the same time each day, even on weekends!
  • Creating a relaxing bedtime routine - my advice is to put yourself to bed 'like a toddler!' 
  • Avoiding caffeine and alcohol after 3pm or at the latest 2hrs before bed!
  • Making sure your bedroom is dark, quiet, and cool - bedside table fans can be helpful. 
  • If you wake up during the night, avoid looking at the clock or turning on the light, just relax and hope to get back to sleep as soon as possible.

 

By making these changes, you can help to improve your sleep and overall health during menopause.

In addition to the tips mentioned above, it is also important to prioritize yourself and your needs during this time. This means saying no to extra commitments and making sure you have time for self-care activities, such as yoga, meditation, or spending time in nature. It is also important to listen to your body and rest when you need to. 

By making rest and sleep a priority, you can help to reduce stress, improve your mood, and boost your energy levels. You can also help to prevent or manage other health problems that are common during menopause, such as heart disease, stroke, and osteoporosis.

 

In summary 

Navigating the menopause journey with knowledge and proactive measures can lead to improved well-being and a more fulfilling life. As we embrace the natural transition of menopause, it's essential to stay informed about the changes our bodies go through during this time.

As we navigate the menopause journey, let's prioritize ourselves and practice self-compassion. Listening to our bodies and making time for self-care activities can have a positive impact on our well-being during this transformative phase.

Remember, menopause is a natural part of life, and with knowledge, support, and proactive steps, we can embrace it with confidence and vitality. By empowering ourselves with information and implementing healthy lifestyle choices, we can feel our best and thrive during this significant life transition. This is something I'm passionate about sharing - as you can see from this article posted in The Telegraph recently. 

Wishing you health and empowerment on your menopause journey!

Coming soon - Move Over Menopause - an 8 week online support programme starts on 9th October. More details here!

 

 

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