10 practical steps for a healthy and comfortable menopause

Your body is changing — and you can feel it. Sometimes it’s subtle, sometimes it’s quite overwhelming. Many women are told it’s ‘just part of the process’. But you know: this feels different. Fortunately, there are things you can do yourself to make your menopause more comfortable. From nutrition and exercise to hormone therapy. What works for you?

I had no idea that my nutrition and sleep could make such a difference. Luckily, I’ve now found my rhythm. – Marieke (52)

What happens in your body during menopause?

Menopause is not a single moment, but a phase in which your hormones change. Your oestrogen levels fluctuate, while your progesterone gradually decreases. This can affect your energy, muscles, bones, sleep, mood, and even your digestion. Many women experience symptoms such as hot flashes, night sweats, mood swings, poor sleep, and reduced stress tolerance. The good news: you can support your body in many ways. This 10-step plan can help you get started.

1. Eat unprocessed and nutritious foods

Nutrition is not ‘one size fits all’. What works for you may not suit someone else as well. Listen to your body: how do you feel after a meal? What does apply to everyone: choose unprocessed foods as much as possible, without added sugars. Fill your plate with slow-release carbohydrates such as whole grains, quinoa, brown rice, or sweet potato. Healthy fats – for example from olive oil, avocado, full-fat dairy, and oily fish – can contribute to a healthy hormonal balance. They are building blocks for your sex hormones. 

Vary your diet as much as possible. Each food provides different nutrients. This way, you support your health and feel satisfied after your meal. 

2. Make sure you get enough protein

Your body needs extra protein during this phase to keep your muscles strong. The fluctuations in your oestrogen can cause your muscle mass to decrease more quickly. Proteins help to maintain and build those muscles. The guideline is 1 gram of protein per kilogram of body weight per day. Do you exercise a lot? Then you may need a bit more.

When I heard you need 1 gram per kilo, I was shocked. I found out I was getting far too little. – Anna (48)

A handy tip: track your food intake in an app for a week and calculate your average. This gives you insight into your protein intake. Are you a vegetarian or vegan? Pay extra attention, as plant-based sources often contain less protein per serving than animal products.

3. Move everyday and build muscle strength

Exercise helps strengthen your muscles, keep your bones healthy, and improve your insulin sensitivity. It also reduces low-grade inflammation, which can sap your energy without you realising. 

Strength training is especially important. Several studies suggest that strength training can help reduce hot flushes, although the effect varies from person to person. Alternate this with relaxing activities, such as yoga or Pilates. This keeps your muscles flexible, improves circulation, and helps you balance exertion and relaxation. 

4. Take good care of your digestion

Your gut is the foundation of your health. Billions of bacteria live here, supporting your immune system and hormone balance. If the balance is disturbed (dysbiosis), symptoms such as bloating, wind, heartburn, diarrhoea, or constipation can occur. 

Three important tips: 

Eat calmly, not rushed behind your laptop or on the go. 

Chew well, so your digestion starts in your mouth. 

Eat fibre-rich foods: vegetables, fruit, legumes, nuts, seeds, and whole grains. 

By varying your diet, you feed different types of beneficial bacteria in your gut. A healthy microbiome has been linked in some studies to hormonal balance, although not everything is known about this yet. 

5. Follow your biorhythm for better sleep and more energy

Your body works according to a 24-hour rhythm, your biorhythm. During menopause, this rhythm can become disrupted, but fortunately, you can strengthen or even restore it yourself. 

An important step is to go outside within an hour of sunrise in the morning and let natural daylight reach your eyes. Do this without (sun)glasses or contact lenses, so the light reaches your brain directly. This helps your body wake up and keeps your energy levels up. Even later in the day, a short walk can support your rhythm. 

In the evening, it helps to dim the lights at home and avoid screens as much as possible. This makes it easier to produce melatonin, the hormone that helps you fall asleep. Do you have to work or use screens? Then use blue light filter glasses to protect your body clock. Fixed sleep times, even at weekends, reinforce this effect. 

6. Take stress seriously and consciously schedule moments of rest

Menopause makes you more sensitive both physically and mentally. You may notice that you can’t handle busyness and stimuli as well as before. Yet many women continue at the same high pace, while this phase actually requires more rest. 

So consciously schedule time for relaxation. See it as a balance between speeding up and slowing down. A walk in nature, yoga, a day at the spa, or simply doing nothing on the sofa with a book and a cuppa: it helps you recharge. Breathing exercises also calm your nervous system and strengthen your resilience. This way, you keep yourself — and your hormones — better in balance. 

7. Support your body withthe right supplements

Healthy nutrition remains the foundation, but sometimes your body can use a little extra. Magnesium can help with stress and sleep. Vitamin C supports your immune system, especially during stressful periods. 

Vitamin D deserves extra attention. You produce it through sunlight on your skin, but in Northern Europe, the sun’s strength is often too weak in autumn and winter. A supplement can then help support your bones and immune system. 

Always seek good advice about what you need. A menopause specialist or hormone therapist can help you discover what suits your situation. Every body is different. 

8. Lifestyle as medicine: small choices, big impact

A healthy lifestyle is not a quick fix, but in the long term, it is your most powerful ally. Exercise, unprocessed foods, relaxation, and a well-functioning digestion together form a strong foundation. These choices not only help keep your hormones in balance but can also reduce silent inflammation that saps your energy without you noticing. 

So keep investing in small daily choices: eat a varied diet, exercise regularly, seek out relaxation — and give your body time to adapt. 

I only noticed a difference when I started combining all the small steps. – Yvonne (51)

9. The power of herbs for menopausal symptoms

Some herbs can support you naturally. For example, they contain phytoestrogens, plant compounds that mimic the action of your own oestrogen. This can help with hot flushes, mood swings, or sleep problems. 

Sage is traditionally used for hot flushes and night sweats. Red clover contains phytoestrogens and may support your hormonal balance. Liquorice root is also often used, but use it with caution if you have high blood pressure. Hops are known for their relaxing effect and are often used to support sleep. Dong Quai, also known as Chinese angelica, has been used for centuries in traditional Chinese medicine for women’s health, although its effect has not been scientifically proven. 

10. When hormone therapy is an option

Sometimes lifestyle and natural remedies are not enough. Then hormone therapy (HRT) can help. This is especially important if you enter menopause before the age of 40, as you are then at higher risk of osteoporosis and cardiovascular disease. Especially if these conditions run in your family. HRT can reduce that risk. 

Even if you have many symptoms, such as severe hot flushes, poor sleep, or mood swings, HRT can provide relief. There are different forms available. The doctor will work with you to determine what best suits your situation. 

It felt like I had lost myself. With hormone therapy, I regained control of my life. – Linda (47)

Supplements

Herbs, and medication can help you stay healthy and energetic during menopause. See which products can relieve your symptoms and request them. You fill out an online medical questionnaire, and a doctor will check whether the chosen treatment suits you.

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