Diet, lifestyle and the menopausal transition

Eating a nutrient-rich diet ensures you get the macronutrients and micronutrients you need to keep all bodily processes functioning smoothly. This allows you to live your life feeling happy and healthy. These science-backed tips will help you to improve and maintain your health and well-being. It’s not a strict regime, just a few minor adjustments to your diet.

• Eat at least 500 grams of fruit and vegetables a day. Fruit and vegetables are packed with fibre, vitamins and minerals which aid in maintaining a healthy balance of oestrogens. Legumes, nuts, seeds and kernels are also rich in fibre.

• Opt for foods that are rich in protein and healthy fats. Fats (cholesterol) are a starting material for the production of cells and hormones. This means fats are an indispensable component of a healthy diet. A large number of processed foods, such as ready-made products, biscuits, cakes and snacks, have high levels of an unhealthy type of unsaturated fat called trans fats. This type of fat should be avoided. Trans fats raise your bad (LDL) cholesterol levels and lower your good (HDL) cholesterol levels.

• Cut back on or avoid sugars and fast carbohydrates. Having stable blood sugar helps keep your hormones in balance. Sugars and fast carbohydrates cause your blood sugar to spike. Healthier alternatives are foods that contain slow-acting carbohydrates, such as whole grains, brown rice, oats, quinoa and legumes. Slow carbs are digested slower. Therefore they are less likely to cause a rapid spike in your blood sugar.

• Do you suffer from hot flashes and night sweats? Avoid coffee and other caffeinated products, alcohol, sugar, spicy foods, stress and smoking. These products or habits cause a rapid increase in body temperature, which can trigger hot flashes and night sweats.

• Drink plenty of water. Adults need to drink 1.5 to 2 litres of water every day. During hot flashes and night sweats, you may lose additional water due to increased perspiration, so staying hydrated becomes even more important.

• It can also be helpful to eliminate trigger foods from your diet, such as dairy and gluten-containing products.

An active lifestyle and creating space for relaxation is very important for menopausal health. 

• Make sure you get at least 30 minutes of physical activity a day. An active lifestyle is indispensable for good health. This also applies to menopausal health. Being physically active keeps the body healthy, strengthens bones, improves sleep and helps manage weight. Opt for a form of exercise you like doing, such as Pilates, swimming, dancing or tennis. You’re much more likely to stick with an activity you enjoy. Making minor lifestyle adjustments can also be effective: take the stairs instead of the elevator, cycle to work, get up and walk around if you spend a lot of time sitting down, or go for a walk after dinner or while talking on the phone. Small changes lead to big improvements.
• Do strength training two or three times a week. Every woman going through menopause should do strength training. Strength training increases muscle mass, keeps your bones strong and speeds up your metabolism, making it easier for you to lose weight or maintain a healthy weight. You don’t even have to go to the gym and lift weights. There are also simple exercises you can do at home, such as squats, biceps curls, lunges and push-ups. Tip: download the ‘7 Minute Workout’ app.
• Take more breaks and make time to relax. Middle-aged women tend to lead busy lives. Juggling family life, career responsibilities, family care obligations and personal commitments can leave little time for self-care. Introduce more restful moments into your day to lower the stress hormone cortisol. Practising mindfulness can help, too.
• Train yourself to sleep better. Getting a good night’s sleep is important for good health. Sleep helps the body to repair, regenerate and recover. You can improve your sleeping habits by keeping a regular schedule in the morning and evening, avoiding screens after 9.00 p.m., exercising during the day, making sure your bedroom is dark and cool, and avoiding stress (see point 3). Stress can cause cortisol levels to spike and suppress melatonin production, reducing sleep quality.