There are many changes in women’s bodies along with the transition between the end of the reproductive phase (or menstruation) and after menopause. In some cases, those changes may become debilitating. Therefore, it is necessary to have certain habits to maintain a healthy life in menopause.  

For sure, you might be wondering how much should our body change to make it necessary to pay more attention to our lifestyle? And, although the answer can be complex, it can be summarized in the next facts (1): 

• As women get older, their ovaries reduce their hormonal activity and stop releasing new eggs. 
• In turn, this hormonal variation triggers changes in organs, such as the ovaries that were regulated by hormones such as oestrogen. 
• This change, among others, causes a loss in bone mass (something that turns them thinner and more fragile), less vaginal elasticity, reduced arterial flexibility and musculoskeletal problems.  

These are some of the changes that happen in women´s bodies during menopause. That's why, it's important to know what the changes are, and how they can be supported and managed with healthy habits, that will let you lead a healthy life. Today we will explain to you all this and more.  

How do these menopausal changes affect you?

Menopause can cause many potentially debilitating symptoms (2): 

• Vasomotor: hot flushes, palpitations, migraines, skin dryness or night sweats. These are common symptoms and happen to up to 75% of menopausal women. 
• Furthermore, we need to know that, with or without vasomotor symptoms, during menopause, there is an increased risk of cardiovascular illnesses. 
• Genito-urinary: there may be vaginitis, lower libido or difficulty in controlling the urge to urinate. 
• Psychological and neurological: including sudden mood changes, low mood, depression, anxiety or irritability; loss of memory, loss of focus and lower self-esteem.  
• Other signs and symptoms include higher blood pressure, weight gain and breast changes due to changing oestrogen levels (3). 

This amount and variety of symptoms do not appear immediately, sometimes they never do, but to delay them and reduce their intensity, women need to keep a number of habits that support a healthy life.  

Recommendations for a healthy life during menopause

Healthy habits are behaviours and customs that are part of your lifestyle. They are practiced routinely for countless benefits to prevent and control diseases and their complications (4). 

That´s why we have prepared a list of the best healthy habits that will help you have a healthy life in menopause. 

Keep a balanced diet.

There is a very real phrase that says “we are what we eat” because a great percentage of our health quality has to do with our nutrition. This is important in menopause because the risk of many conditions increases through the transition (5, 6). To maintain a balanced diet and have a healthy life (7, 8): 

• Focus on three meals per day and snack when necessary.  
• Fruits and vegetables are nutritious and must be complemented by other ingredients.  
• Try to include at least 50% of fruits, vegetables, and grains in your diet. 
• At each meal include a portion of meat, fish or plant-based protein like tofu or legumes to support muscular and tissue health. 
• Limit salt consumption to less than 6 grams a day in all your meals (9). 
• Avoid the consumption of high-fat food, alcohol, and tobacco.  
• Avoid drinking sodas and replace them with water to increase hydration and reduce artificial additives and sugar.  
• Try to drink at least 2 litres of water per day.  
• Remember that, in case of hot flushes and excessive sweating, you must drink even more water. 

Are vitamin supplements necessary for a healthy life?

If you keep a balanced diet, you will obtain all the nutrition you need, even in menopause. Some of the key nutrients are (10): 

• Vitamin B6: helps to regulate hormones. 
• Magnesium: supports the brain, heart, bones, and nervous system. 
• Iron: required for the brain, healthy blood cells and the immune system. 
• Iodine: needed for a heathy thyroid function and metabolism. 
• Vitamin B3: supports cholesterol balance, healthy blood pressure, brain function and skin. 
• Omega-3 fatty acids: necessary for a healthy brain, heart, and can help alleviate inflammation. 
• Calcium and vitamin D: important for healthy bones 
• Vitamin C: promotes the absorption of iron, collagen formation and is an excellent antioxidant. 

However, some people with health conditions such as osteoporosis may require supplementary nutrients such as vitamin D, calcium and other vitamins and minerals. (1).  

If you cannot get a well-balanced diet, you can use Nutrition Supplements to support a healthy life. Please consult your healthcare professional before use.  

Do not forget to do exercise to have a healthy life

Physical activity is very important for the healthy maintenance of your bones, heart, muscles, and the rest of your body. That's why the World Health Organization (11) recommends we do at least 150 minutes of moderate-intensity exercises or 75 minutes of vigorous aerobic gymnastics per week to keep a healthy life. You can create your own exercise plan including some of the following activities (12): 

• Strength activities: weightlifting and strength training to build lean the muscles and promote bone density.  
• Flexibility training: stretching exercises, such as yoga or dance to support muscle, bones, joints, and flexibility.  
• Balance Practice: standing on one leg or walking with your eyes closed can help improve your sense of balance.  
• Aerobic exercises: running, walking, dancing, climbing stairs or riding a bicycle promote cardiovascular fitness. 

Do not put your emotions and mental health aside

Menopause is a period in which you may suffer from much stress and emotional lability (sudden changes in emotions). All this can put your mental health at risk. 

Nevertheless, by following this advice you will be better equipped to deal with difficult moments and maintain a healthy life (13): 

• Express your feelings without restriction; practice sharing in a respectful and caring way. 
• Before a very stressful moment, have a break and listen to relaxing music.  
• Try to balance your free time with your working hours.  
• Do not forget to strengthen your resilience, the ability to adapt yourself to difficult situations. 
• Sleeping is extremely important! Keep good sleeping hygiene that guarantee your body and mind are rested.  

Now that you know what changes and complications you may experience through your menopause journey, don´t hesitate to apply all the tips in your daily life. It is possible to have a healthy life during menopause with the given recommendations

References

1. Hoffman BL, Schorge JO, Halvorson LM, Hamid C, Corton M, Schaffer J I. (2020). Williams Gynecology 4th ed. McGraw-Hill.  
2. Peacock K, Carlson K, Ketvertis KM. Menopause. [Updated 2023 Dec 21]. StatPearls [Internet] [cited 2024 Sep 16] Available from: https://www.ncbi.nlm.nih.gov/books/NBK507826/ 
3. Aging changes in the breast [Internet]. Medline Plus. 2022 [cited 2024 Sep 16]. Available from: https://medlineplus.gov/ency/article/003999.htm 
4. Rippe JM. Lifestyle Medicine: The Health Promoting Power of Daily Habits and Practices. Am J Lifestyle Med. 2018 Jul 20;12(6):499-512. doi: 10.1177/1559827618785554  
5. Stamatelopoulos K, Papavagelis C, Augoulea A, Armeni E, Karagkouni I, Avgeraki E, et al. Dietary patterns and cardiovascular risk in postmenopausal women: Protocol of a cross-sectional and prospective study. Maturitas [Internet]. 2018;116:59–65. Available from: http://dx.doi.org/10.1016 
6. Facts about saturated fats [Internet]. Medline Plus. 2024 [cited 2024 Sep 16]. Available from: https://medlineplus.gov/ency/patientinstructions/000838.htm  
7. Brończyk-Puzoń A, Piecha D, Nowak J, Koszowska A, Kulik-Kupka K, Dittfeld A et al. Guidelines for dietary management of menopausal women with simple obesity. Menopause Review/Przegląd Menopauzalny. 2015;14(1):48-52. doi:10.5114/pm.2015.48678. 
8. Dietary Guidelines for Americans 2020 - 2025 Make Every Bite Count With the Dietary Guidelines. USDA. 2020 [cited 2024 Sep 16]. Available from: https://www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf 
9. Reduce salt - Food facts - Healthier Families [Internet]. NHS. [cited 2024 Sep 16]. Available from: https://www.nhs.uk/healthier-families/food-facts/salt/ 
10. EUR-Lex. Establishing a list of permitted health claims made on foods, other than those referring to the reduction of disease risk and to children’s development and health. Commission Regulation (EU) No 432/2012 [Internet]. 2012 [cited 2024 Sep 16]. Available from: https://eur-lex.europa.eu/legal-content/EN/TXT/PDF/?uri=CELEX:32012R0432 
11. Physical activity [Internet]. World Health Organization [Cited 2024 Sep 16]. Available from: https://www.who.int/news-room/fact-sheets/detail/physical-activity   
12. Fitness tips for menopause: Staying active [Internet]. Mayo Clinic. 2021 [cited 2024 Sep 16]. Available from: https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/fitness-tips-for-menopause/art-20044602 
13. Our best mental health tips - backed by research [Internet]. Mental Health Foundation. [cited 2024 Sep 16]. Available from: https://www.mentalhealth.org.uk/publications/how-to-mental-health