3 Steps to Maintaining Good Health During Menopause

 Navigating menopause can be quite a difficult journey, can't it? Perhaps that's the understatement of the year?! From hot flushes to mood swings, it's a time of significant change. As a health coach working with menopausal women and a midlife woman myself, I understand the unique challenges this phase brings. But it doesn't have to be a struggle.

Some of us may choose to be supported by HRT during this period, although many women may not be able to take it or simply are not comfortable with using it. Yet, we can ALL benefit from a healthier way of life to make the transition easier, as lifestyle choices influence our hormones and the amount of stress our bodies are put under. Read on to find out about three key steps you can take to help you maintain good health during menopause* to make this ride a bit smoother.

1. Prioritise a Balanced Diet

You’ve probably heard it a thousand times, but a balanced diet really is the cornerstone of good health, especially during menopause. With metabolism slowing down and the risk of chronic diseases on the rise, paying attention to what you eat is crucial. So, what should be on your plate?

- Increase Fibre Intake: Fibre is your best friend for digestion and can lower the risk of heart disease, type 2 diabetes, and certain cancers. Plus, it helps with weight management, which can be trickier during menopause due to hormonal changes. Aim for at least 30 grams of fibre daily. Think whole grains, fruits, veggies, and legumes [1].

- Focus on Calcium and Vitamin D: Bone health becomes a significant concern during menopause because declining oestrogen levels can lead to osteoporosis. Make sure you’re getting enough calcium from dairy products, leafy greens, and fortified foods. Vitamin D is essential for calcium absorption, so get a bit of sunshine, enjoy some fatty fish, or consider supplements if needed [2].

- Healthy Fats: Don't shy away from fats; just choose the right ones. Healthy fats from fish, avocados, nuts, seeds, and olive oil can help maintain heart health and support brain function, which can be affected by hormonal fluctuations [3].

While you’re at it, try to cut down on processed foods and refined sugars. These can contribute to weight gain and inflammation.  Opt for a diet rich in whole foods to ensure you get a variety of nutrients.  Some women also find it helpful to reduce caffeine and alcohol, as these can trigger hot flushes, night sweats and other menopausal symptoms.

2. Stay Physically Active

Staying active is a game-changer for your health during menopause. It helps control weight, strengthens bones and muscles, and boosts mood and energy levels. Plus, it's a great way to combat those pesky menopausal symptoms.  Here’s how you want to get moving:

- Strength Training: Aim for strength training exercises at least twice a week. This helps maintain muscle mass and bone density, both of which are crucial as oestrogen levels decline. This doesn’t mean you have to start 'lifting heavy' at the gym (although that has great benefits too), that's not the only way. Think about what suits you, maybe it’s resistance band exercises, or body-weight exercises like squats and push-ups in your pjs [4]!

- Cardiovascular Exercise:  Ideally you want to get at least 150 minutes of moderate-intensity or 75 minutes of high-intensity cardio each week. Brisk walking, cycling, or swimming are fantastic choices. Cardiovascular exercise improves heart health, boosts mood, and supports weight management [5].

- Flexibility and Balance: Don’t forget about flexibility and balance exercises. Yoga or tai chi can improve joint health and reduce the risk of future falls. Plus, they promote relaxation and help reduce stress, which is always an added bonus [6].

Regular physical activity can also help alleviate some menopausal symptoms like hot flushes, sleep disturbances, and mood swings. Find activities you enjoy, whether it’s dancing, gardening, or hiking. When exercise is fun, it’s easier to stick to it.

3. Manage Stress and Prioritise Mental Health

Mental health is just as important as physical health during menopause. Stress management and mental wellbeing can significantly impact your overall health and quality of life.

- Mindfulness and Relaxation Techniques: Practices like meditation, deep breathing exercises, and progressive muscle relaxation can do wonders for reducing stress levels and improving mental clarity. Mindfulness, which involves focusing on the present moment without judgment, can help manage anxiety and depression [7].

- Social Connections: Maintaining strong social connections with family, friends, and community groups provides emotional support and reduces feelings of isolation and depression. Engage in social activities, volunteer, or join clubs to foster a sense of belonging and purpose [8].

- Professional Support: Don’t hesitate to seek professional help if needed. Counselling or therapy can provide strategies to cope with stress, anxiety, and depression, which are common during menopause. A mental health professional can offer valuable support and guidance [9].

Incorporating relaxation techniques into your daily routine can significantly enhance your mental health. Simple practices like taking a few minutes each day for deep breathing, enjoying a hobby, or spending time in nature can have profound effects on your wellbeing.

Maintaining good health during menopause involves a comprehensive approach that includes a balanced diet, regular physical activity, and effective stress management. By focusing on these three steps, you’re helping your body in the best way you can to transition through this stage, setting the foundation for a healthy future. (And no, I haven't forgotten about the pivotal role sleep plays in this approach. As it's so important, it's going to get a blog post all of it's own, so watch this space ...)

Remember, every woman’s experience with menopause is unique. It’s important to listen to your body and adjust these steps to suit your personal needs. Working with a health coach can provide you with personalised support and guidance, helping you make informed decisions and stay motivated throughout your menopause journey.

So, there you have it – three simple yet powerful steps to help you maintain good health during menopause and beyond. Embrace this new chapter of life with confidence and take proactive steps to ensure you stay healthy and happy. After all, menopause is just another stage in the amazing journey of being a woman. Why not make it your best stage yet?

*N.B. I've used the general term 'menopause' in this article, to represent both the 'menopause' stage (where periods have stopped for a year) as well as the 'perimenopause' stage (where women still have periods but also experience menopausal symptoms).

 References

[1] NHS, "How to get more fibre into your diet," [Online]. Available: How to get more fibre into your diet - NHS (www.nhs.uk). [Accessed: 16-Jul-2024].

[2] Royal Osteoporosis Society, "Calcium," [Online]. Available: Osteoporosis: Calcium (theros.org.uk). [Accessed: 16-Jul-2024].

[3] British Heart Foundation, "Fats Explained: Which Ones Are Good and Bad?" [Online]. Available: Fats explained - types of fat - BHF. [Accessed: 12-Jul-2024].

[4] NHS, "Strength and Flex Exercise Plan," [Online]. Available: Strength exercises - NHS (www.nhs.uk). [Accessed: 12-Jul-2024].

[5] British Heart Foundation, "Physical Activity Guidelines for Adults," [Online]. Available: Staying Active - BHF. [Accessed: 16-Jul-2024].

[6] Harvard Health, "The Benefits of Yoga," [Online]. Available: Harvard-led study: Yoga fights frailty - Harvard Health. [Accessed: 16-Jul-2024].

[7] Mind, "About Mindfulness," [Online]. Available: What is mindfulness? - Mind. [Accessed: 16-Jul-2024].

[8] Campaign to End Loneliness, "Health Impact," [Online]. Available: Health impact | Campaign to End Loneliness. [Accessed: 12-Jul-2024].

[9] British Association for Counselling and Psychotherapy, "Finding a Therapist," [Online]. Available: | BACP. [Accessed: 16-Jul-2024].