Managing menopause through exercise & diet

Menopause, occurring typically between ages 45-55, causes significant hormonal changes that affect metabolism, bone health, and mood. While inevitable, its symptoms—hot flashes, weight gain, mood swings, and bone loss—can be managed effectively with a balanced diet and regular exercise.

Diet for menopause

1. Phytoestrogens: Foods like soy, flaxseeds, and legumes mimic estrogen, helping reduce hot flashes.

2. Calcium & vitamin D: Key for bone health, with 1,200 mg of calcium daily from dairy, leafy greens, and fortified foods. Vitamin D can be sourced from sunlight and supplements.

3. Healthy fats: Omega-3s from fish, walnuts, and flaxseeds support heart health.

4. Fibre: High-fibre foods aid in weight management and digestion. Include whole grains, fruits, and legumes.

5. Protein: Essential for muscle preservation, aim for lean protein from chicken, fish, eggs, and plant-based options.

Exercise for Menopause

1. Strength training: Two sessions per week to maintain muscle and bone health.

2. Cardio: 150 minutes weekly of aerobic exercise (walking, cycling) helps with weight and heart health.

3. Flexibility & balance: Yoga or Pilates improve mobility, reduce stress, and prevent injuries.

4. Stress reduction: Physical activity lowers cortisol, reducing menopause symptoms like hot flashes and mood swings.

Hydration & sleep

Stay hydrated to prevent hot flashes and prioritise sleep with good sleep hygiene practices to manage disturbances.

A healthy diet rich in phytoestrogens, calcium, and fibre, combined with regular strength and cardio exercise, can alleviate menopause symptoms.

Small lifestyle changes can make this transition smoother, promoting long-term health.