Managing menopause symptoms with nutrition and exercise

Marie Stambe

Marie Stambe

Marie is an emerging writer who loves all things content creation. From her Italian heritage to her deep-rooted passions (fashion, beauty, lifestyle, and fun), Marie harnesses the power of personal experiences to write stories that are #relatable and easy to digest. Because who has the time?
Medically reviewed Medically reviewed by Dr Nicole Avard
Updated on Aug 23, 2024 · 6 mins read
Managing menopause symptoms with nutrition and exercise

If you're at that menopausal stage in your life, or even perimenopausal, some serious changes are going on.


From mood swings to hot flushes to weight gain, it can be a stressful and confusing time, but knowing how to combat these changes will make all the difference.

We’re here to break it down for you, starting with understanding how your nutritional and exercise habits should change during menopause. From managing those not-so-nutritional cravings to finding exercise routines that actually bring you joy (yes, joy!), we’re sharing all the secrets to empower you throughout your transition.

We’ve collaborated with Metluma – a doctor-led digital health startup that’s recently released an app that’s co-designed and evidence-based to support and educate women through menopause.

How your body's needs change during menopause


Menopause marks a significant physiological transition in a woman’s life due to the natural decline in oestrogen levels. This hormonal shift influences various metabolic processes, including insulin regulation, carbohydrate metabolism, and body weight management.

The decline in oestrogen can have physiological consequences like:

  • An increased risk of osteoporosis and bone fractures.
  • More sensitivity to insulin. This change leaves women vulnerable to insulin resistance and an increased risk of conditions, like type 2 diabetes.
  • Alterations in how your body processes carbohydrates. You may become more prone to fluctuations in blood sugar levels and potentially to increased fat storage, particularly around the abdomen.
  • A higher risk of heart disease due to unfavourable changes in cholesterol levels and blood pressure.

That’s on top of the other usual symptoms like hot flushes, mood swings, joint pains, and disrupted sleep.

Exercise and nutrition are essential in managing these symptoms; keeping your body and mind strong and healthy.


Exercise and menopause


Not only will staying active make you happier (because of the endorphin release) but it will also help fight off some of those other menopausal symptoms. We’re sharing all the best exercise strategies for you during this menopausal transition.

Cardiovascular exercise

Protect that delicate heart of yours! Cardiovascular exercise, such as brisk walking, swimming, or cycling, is crucial to heart health during menopause. As oestrogen levels decline, women become more susceptible to cardiovascular disease. Regular cardiovascular exercise helps strengthen the heart muscle, improve circulation, and manage weight.

Strength-training

The goal during menopause is to engage in low-intensity strength training. As oestrogen levels decline, preserving muscle mass is a must.

Regular strength training exercises such as weightlifting, resistance band workouts, and bodyweight exercises like squats and push-ups build muscle and enhance bone density, reducing the risk of osteoporosis.

Calming exercise

Most menopausal symptoms are direct results of the significant hormone changes going on in your body. This often leads to increased stress levels and mood swings.

Stress management techniques like yoga, tai chi, and mindfulness meditation, can be helpful here. With these forms of exercise, you can relax, reduce stress hormones like cortisol, and improve your overall emotional well-being.

Balance exercises

This brings us to our final exercise recommendation – balance exercises. As women age, their muscle tone and coordination take a serious hit. So, balance exercises such as standing on one leg, heel-to-toe walking, or using stability balls, become daily essentials to strengthen core muscles and improve stability.


Nutritional guidance and healthy diet choices


One of the most recommended diets for menopausal women is the Mediterranean diet. This looks at whole, nutrient-dense foods that promote overall health. It’s rich in vegetables, fruits, whole grains, legumes, nuts, seeds, and healthy fats such as olive oil and fatty fish – and the health benefits that come with it are even more enticing.

The Mediterranean diet is beneficial for menopausal women as it supports cardiovascular health, reducing the risk of heart disease and stroke, which become more prevalent post-menopause. Along with this, the omega-3 fatty acids found in fish, like salmon and sardines help to manage inflammation, and even support cognitive function.

Other dietary approaches may also be beneficial during menopause, depending on your individual preferences, lifestyle, and health goals. For example, the DASH (Dietary Approaches to Stop Hypertension) diet. It includes fruits, vegetables, whole grains, and lean proteins, with a focus on reducing sodium intake to support heart health.

On another note, the vegetarian or vegan diet, which excludes animal products, can also provide the fibre, antioxidants, and phytonutrients your body needs during menopause, to manage hormonal imbalance and inflammation. But make sure your protein take is high enough (around 1mg per kilo of body weight.

Managing cravings in menopause


Cravings aren’t inherently a ‘bad’ thing. It’s important to listen to your body!

But you might find that they spike during menopause because of hormonal fluctuations and stress. Hormonal changes can increase cravings for sugar and carbohydrates, while stress may prompt cravings for comfort foods.

A balanced diet will help support stable energy levels, energise you, and make you feel full and nourished.

This might look like:

  • Lean proteins at every meal,  to help stabilise your blood sugar levels and promote feelings of fullness, e.g. red meat and skinless chicken.
  • Complex carbohydrates to ensure your energy remains sustained without rapid spikes and crashes in blood sugar, e.g. whole grains.
  • Healthy fats to provide the essential nutrients your body needs for hormonal balance, e.g. avocados, nuts, and olive oil

But also, let’s not neglect that most of your sweet-tooth cravings are triggered by stress.

It’s here we turn to mindfulness practices to incorporate into our meals. Think mindful eating techniques and stress-reducing activities like yoga or deep breathing exercises, as these will help you become more attuned to your hunger and satiety cues.

These will also enhance the enjoyment and satisfaction, derived from eating.

Prioritising self-compassion


Menopause is a time of significant physical and emotional changes, so give yourself a little grace and practice self-compassion around food and nutrition.

Your weight might fluctuate in this chapter, and that’s normal – your body is going through really pivotal shifts.

Focus on what you can do for your overall well-being, such as incorporating enjoyable physical activities and nourishing foods that make you feel good – not criticising yourself for craving ‘bad’ foods or skipping that HIIT session. It’s okay not to have the body of your teenage-age self (no one expects you to.)

Exercise and nutrition should be framed as helping you be a healthier, stronger, and more energised version of yourself. It isn’t about a number on the scale.

Wrapping it up


All you have to do is take that first step – whether it’s adding some protein and veggies to your plate or trying out some tai-chi. We’re not recommending drastic changes, just little tweaks here and there to make your menopausal journey as easy as possible. Remember, the goal is creating a maintainable lifestyle.

If you’re ever in doubt or don’t know where to start, reach out to professionals.

Whether it’s consulting with your GP for personalised advice, seeking guidance from a certified dietitian to find a sustainable diet that works for you, or even enlisting the expertise of a gym coach to create an exercise regime that suits your needs.

With the right knowledge, tools, and support system, you’re well-equipped to navigate this chapter smoothly.

Sources


Metluma, Module 1: Understanding Menopause, 2024

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