MENOPAUSE AND LIFESTYLE MEDICINE

According to the IMS 2025 White Paper, embracing lifestyle medicine can help women navigate menopause with resilience, autonomy, and vitality.

There are 7 pillars of lifestyle medicine that can promote a long health-span regardless of age or gender.

Healthy Eating

Nutrition plays a crucial role in managing menopausal symptoms and protecting long-term health. A balanced, whole-food diet supports weight, heart, and bone health, while reducing the risk of chronic illness. Try to avoid ultra-processed foods and aim too eat foods that promote a healthy gut biome, protein for muscular repair. Good nourishment empowers!

Physical Activity

Regular movement from strength training to walking helps counteract oestrogen loss, improves sleep and mood, and reduces hot flushes. Remember: the best exercise is the one you enjoy and stick with!

Outdoor exercise is essential and non-negotiable. Vitamin D is one vitamin that is essential for healthy pelvic floor function. Take at least half an hour in natural daylight per day. Walking in nature is also amazing for mental health.

Challenging Exercise

Make sure that some of your exercising is challenging, that is when you will get the benefit. It doesn’t matter if it is moderate or high intensity, as long as it is challenging for you. Physical fitness is the best predictor for a long & healthy life, you don’t need to be the fittest — you do need to be fit.

Aerobic exercise is essential for health and lung health. Flexibility training helps you to stay mobile and strength training is essential for bone health.

Mental Wellbeing

Stress and menopause often collide. Menopause can increase anxiety symptoms and can exacerbate neurodivergent symptoms such as ADHD. Many women seek diagnosis for ADHD / Autism later in life when menopause hits - where once they coped and masked the increased symptoms of hormone disruption can be a tipping point. Techniques like mindfulness techniques, relaxation exercises, breath work, restorative stretching can be a great way to improve or moderate symptoms. There are also a great range digital wellness tools can dramatically ease symptom severity, improve mood, and build lasting resilience.

Avoiding Risky Substances

Quitting smoking, limiting alcohol, and avoiding harmful substances is vital for heart, bone, and emotional health in midlife. It’s never too late to make empowering changes.

Alcohol particularly is contraindicated for menopause. Whist the glass of wine is lovely 'at the time' the effects afterwards can be detrimental for several days afterwards inclining disruption of sleep, increased night sweats and slower recovery from exercise.

Restorative Sleep

Sleep is your superpower. Adequate sleep supports brain, heart, and hormonal balance throughout menopause. Healthy sleep habits can bring about improved recovery from your day and particularly from exercise. Consistent bedtime and waking times can be very helpful aiming for 8 hours sleep per night. Reducing caffeine and alcohol intake is essential as they disturb sleep. Try a chamomile or valerian based tea for improved sleep. Limiting screen time and the triggers of social media can also be helpful.

Healthy Relationships

Strong social bonds buffer stress, lift mood, and enhance overall wellbeing. Whether through friends, family, or community, connection is essential.

Join your local menopause support group or set up a menopause cafe at your workspace where you can have a safe space to chat.

Start a new hobby, join a class or society and build new bonds.

As a Menopause Movement coach I believe in supporting women to lead healthier, more empowered lives during and after menopause.

360 Fitness Health and Wellbeing - Melton Mowbray