Your lifestyle can significantly impact your menopause symptoms.

This might not be something you want to hear, especial in a society where we have been encouraged to believe that taking that medication or supplement will solve your health or menopause problems.

But you have some much more control over your health than you think and focusing on your lifestyle can support the reduction of your menopause symptoms and optimise your health.

Menopause is a natural phase in a woman’s life, but it can bring about significant changes. Your lifestyle can influence when you start menopause and how severe your symptoms are. This includes factors such as smoking, diet, exercise, rest, and even vaping.

Who you surround yourself with, time on your own and time in natural are all important lifestyle elements that you can find have somehow become squeezed out of your life at midlife.

Here’s what you need to know…

Smoking and Vaping

Smoking can lead to earlier menopause and worse hot flashes. Similarly, vaping, while often seen as a healthier alternative, still introduces nicotine into the body, which can affect hormonal balance and potentially lead to earlier onset of menopause.

Diet and Alcohol

A balanced diet can play a crucial role in managing menopause symptoms. Foods rich in calcium and vitamin D can help maintain bone health, while foods high in phytoestrogens (like soy and flaxseeds) may help balance hormones and reduce symptoms like hot flashes. On the other hand, excessive alcohol consumption can lead to hormonal imbalances and exacerbate menopause symptoms such as hot flashes and night sweats.

Exercise and Rest

Regular physical activity can help manage several menopause symptoms, including hot flashes, sleep disturbances, and mood changes. Exercise can also improve bone health, which is particularly important as the risk of osteoporosis increases after menopause. Rest is equally important during menopause. As the body undergoes significant hormonal changes, it’s important to give it time to adjust and recover.

Sleep

Sleep disturbances are one of the most common complaints during menopause, with many women experiencing insomnia or disrupted sleep. Good sleep hygiene can help manage these symptoms. This includes maintaining a regular sleep schedule, creating a restful environment, and avoiding stimulants like caffeine and electronics close to bedtime.

Social Connection

Social connection plays a vital role in navigating through menopause. Having a strong support network of friends, family, and peers can provide emotional support and a sense of belonging during this transition. Sharing experiences and discussing symptoms with others who are going through the same phase can help alleviate feelings of isolation and confusion. Participating in social activities and maintaining an active social life can also contribute to overall well-being and help manage stress, which can in turn help alleviate some menopause symptoms.

Time in Nature

Spending time in nature can have a profound impact on your physical and mental health during menopause. The tranquility of nature can help reduce stress, improve mood, and promote relaxation. Activities such as walking in a park, gardening, or simply sitting outdoors can provide a much-needed break from daily routines and offer an opportunity for reflection and mindfulness. Exposure to sunlight can also help boost vitamin D levels, which is important for bone health during menopause. Remember, it’s the simple things in life that often bring the most joy and peace.

My top 10 lifestyle changes to support your menopause transition

Healthy Eating: Incorporate a balanced diet rich in vegetables, lean proteins, healthy fats with some whole grains and fruits. Limit intake of processed foods, sugars, and unhealthy fats. TIP: focus on making one small change at a time. I always encourage a focus on eating enough protein first followed by including all those lovely leafy greens that support hormone detoxification.

Regular Exercise: Aim for at least 30 minutes of moderate-intensity exercise most days of the week. This could include walking, swimming, cycling, dancing or yoga. Also make sure you include so strength and resistance training in there. TIP: start with something you love and don’t underestimate how walking can support your health.

Adequate Sleep: Establish a regular sleep schedule and create a restful environment to improve sleep quality. This starts from the moment you get up. TIP: First thing to think about is nailing that routine of having the same bed and wake time regardless of if it is a working day or a day off. The next thing to do is get some natural light as soon as you wake - this allows your body to reset one of your sleep hormones.

Stress Management: Practice stress-reducing activities such as meditation, deep breathing exercises, yoga, or tai chi. Get support if stress is impacting on your well-being. TIP: Some activities take daily practice for a few weeks before you feel the benefit. My tip would be to find something you enjoy doing, that you can easily make into a daily habit and give it some time to work its magic.

Stay Hydrated: Drink plenty of water throughout the day to stay hydrated and help manage symptoms like dry skin and hot flashes. TIP: Make the first thing you drink on waking water and then alternate any caffeinated drink with a glass of water.

Limit Alcohol and Caffeine: These can trigger hot flashes and disrupt sleep. Try to limit your intake or opt for non-alcoholic and decaffeinated alternatives. TIP: Swap to non-caffeinated drinks by mid afternoon to support your sleep. Try herbal teas.

Quit Smoking: Smoking can exacerbate menopause symptoms and increase health risks. Consider seeking help to quit if you’re a smoker. TIP: Get some support via your GP services e.g. smoking cessation to help you to quit smoking.

Social Engagement: Stay socially active. Join clubs, volunteer, or spend time with friends and family to maintain a strong social network. TIP: Have at least one social engagement booked in every week. You could combine this with a walk in nature and cuppa at the end.

Spend Time in Nature: Regularly spend time outdoors. This can help reduce stress and improve mood. TIP: Make the most of the spaces close to you. Local parks and green spaces are great resources to explore. If you have an outside space then make sure you get out in it every day.

Regular Check-ups: Regular health check-ups can help monitor your health and catch any potential issues early. TIP: In the UK you will be informed of your screening so book that appointment as soon as you get your invitation to attend.

Your menopause is unique to you, and what works for a friend doesn’t mean that it will work for you. Listen to what your body needs.

If you are ready to make some nutritional changes to support your menopause journey but don’t know where to start then please reach out .. I have a range of services and resources available.

I believe menopause is the perfect opportunity to give your life a shake and starting doing more of the things that you love and your body needs.

Lesley xx

Next Time

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