Menopause Prevention: The Role of Diet, Exercise, and Lifestyle

Understanding Menopause and Its Symptoms

Have you ever had a party or an important event to attend, only to have your plans crashed by your period? Well, that is one thing you don’t have to worry about during menopause. 

Menopause is a natural biological process. If you haven’t had your periods continuously for 12 months after the age of 45, that means you’ve officially entered menopause.

Key Symptoms of Menopause

Not having to worry about your period is a silver lining; menopause comes with some challenges. The hormonal changes caused by reduced ovarian function often cause symptoms affecting quality of life.

• Hot Flashes and Night Sweats: A sudden feeling of intense heat accompanied by its best friends, sweat and flushed skin.

To learn more about hot flashes and night sweats, click here.

• Fatigue: An extreme sense of tiredness even when you are not working. It mainly affects your daily functioning.
• Weight Gain: Hormonal imbalance during menopause slows down your body’s metabolism. It leads to the deposition of fat in the abdomen.
• Bone Health: Have you ever heard other women talk about joint pain, backaches, or even fracturing a hand from a simple fall? It is often due to decreased bone mineral density (BMD) during menopause. A drop in estrogen (a hormone which is responsible for maintaining bone health) level leads to weak bones (osteoporosis), making them prone to pain or fractures.
• Mood Swings: Hormonal imbalance not only affects the physical body but also takes a toll on emotional and mental health. It increases irritability, anger, anxiety, and depression.
• Sleep Disturbances: You may find it difficult to fall asleep at night due to night sweats and hormonal imbalances.

Role of Diet in Menopause Prevention

What you eat plays a major role in maintaining a healthy body. Therefore, include balanced nutritious food in your diet to improve hormonal health, bone health and overall well-being.

1. Nutrition Check

Consume a diet rich in whole, unprocessed foods that provide both macro and micro nutrients required for your body. You can include,

• Fruits and Vegetables: They are rich in vitamins, minerals and antioxidants. They help combat oxidative stress.
• Whole Grains: They are rich in fibre and help stabilise blood sugar levels. Try including quinoa, oats and brown rice in your diet.
• Lean Proteins: Chicken breast, fish, eggs, beans, and tofu help reduce blood cholesterol levels and aid in muscle maintenance and repair.
• Healthy Fats: Food rich in omega-3 fatty acids, such as fish, nuts, seeds and avocados, reduce inflammation in the body.

2. Calcium and Vitamin D

Oestrogen, vitamin D and calcium are all interlinked; when one decreases, the other decreases and vice versa.

Oestrogen regulates vitamin D receptors in the body. When oestrogen levels decline there is a decrease in vitamin D levels.

Vitamin D is required for absorption of calcium in the small intestine. When vitamin D levels are low, there is a decrease in calcium absorption, leading to calcium deficiency and risking osteoporosis.

• Vitamin D sources: Sunlight helps synthesise vitamin D in the body. Include salmon, mackerel, egg yolks and fortified food in your diet.
• Calcium-rich Foods: Include fortified milk, kale, spinach and dairy products in your diet.

3. Phytoestrogens

They are plant-based compounds that mimic oestrogen-like activity in your body. They help balance the decrease of oestrogen during menopause.

They are the natural substitutes that help balance hormone levels. They ease the symptoms of menopause.

• Phytoestrogen Sources: Flax seeds, sesame seeds, tofu, soy milk, lentils and chickpeas.

4. Hydration

Staying well-hydrated is essential to regulate body temperature and maintain elasticity of the skin  and overall health. It also helps relieve menopause symptoms like fatigue skin changes like acne, dry skin and hot flashes.

• Tips to Stay Hydrated: Drinking just water can sometimes be boring. So, include foods which are rich in water content such as watermelon, cucumbers, pears and oranges. You can also drink tender coconut water.

Tap here to learn how to combat menopause in an Ayurvedic way.

5. Food to Limit

Now you know what to eat. Let’s understand what to avoid to ease your symptoms.

Certain foods and beverages can trigger or exacerbate menopause symptoms.

• Processed Foods: They have high sugar content and unhealthy fats in them, which can trigger the inflammatory response in your body, leading to exacerbation of symptoms such as pain, depression and hot flashes.
• Caffeine and Alcohol: They stimulate the central nervous system. When consumed in excess quantities, they lead to sleep disturbances and hampered digestion.
• Spicy Food: They increase the frequency and episodes of hot flashes.

Exercise and Benefits

Physical activity is like a shield against menopause. Regular exercise reduces menopause symptoms and improves your overall health.

1. Regular Physical Activity

Engage yourself in moderate-intensity exercise. It helps improve cardiac health and manage weight.

• Walking or Jogging: A 20-minute walk or jog every day keeps you active, reduces body stiffness and manages weight.
• Swimming or Cycling: These are low-impact exercises that are gentle on your joints but help build endurance.

2. Strength Training

As you age, your muscle mass decreases and fat increases, especially during menopause. Strength training helps build muscle and burn fat.

It improves the metabolism and maintains body density, reducing the risk of osteoporosis.

Include strength training 2-3 times a week.

• Lifting Weights: Start small; Consistency is key. 

3. Flexibility and Balancing Exercises

Flexibility and balancing exercises improve concentration. They help you focus and bring calmness.

• Yoga: It helps you relax and reduces stress. Certain asanas improve flexibility.
• Pilates: It improves posture and core strength.
• Tai Chi: Mindful, gentle movements that improve balance, relax your mind and reduce stress.

Link Between Exercise and Sleep

Have you ever felt drowsy in the mornings but found it difficult to fall asleep at night? Menopause can lead to sleep disturbances, but regular exercise can help you get a good night’s sleep.

Exercising early in the morning is more beneficial rather than being close to bedtime.

A study found that there was a significant improvement in the quality of sleep in menopausal women who suffered from insomnia.

Lifestyle Changes to Support Menopause Health

Everything can go right if you have a proper lifestyle apart from diet and exercising, here are some lifestyle changes that help improve menopause health.

1. Stress Management

Chronic stress increases the level of cortisol in your blood, which leads to various symptoms such as increased heart rate, fatigue, and disturbed sleep.

• Mindful Meditation: It helps improve your emotional and mental health. It reduces anxiety and depression during menopause.
• Deep Breathing: It calms down the mind.
• Hobbies: Engage yourself in journaling, painting or gardening. Having a hobby that you enjoy keeps you occupied, provides a mental break and reduces stress.

2. Quality Sleep 

A common concern during menopause is insomnia or disturbed sleep.

• Maintain a consistent sleep schedule.
• Create a relaxing bedtime routine- take a warm shower or read a book. Avoid screen time at least an hour before bedtime.
• Make your bedroom cosy - keep it dark, cool and quiet. Light a candle or an essential oil diffuser to calm the mind.

3. Avoiding Triggers 

Minimising the triggers can bring a significant change in your life.

• Limit the intake of caffeine and alcohol, especially at night, as they can lead to disturbed sleep.
• Avoid spicy foods, as they can trigger hot flashes.
• Smoking and alcohol can lead to the early onset of menopause, increasing the risk of cardiac disease and osteoporosis.

4. Building Social Support and Community

Have you ever shared your problems with a friend or family member and felt a sense of relief?

Ladies, you are not alone in this journey. There are many women who are going through menopausal transition. Stop isolating yourself and connect with others.

• Join a support group.
• Stay connected with your family and friends.
• Engage yourself in community activities and hobbies. 

Tips for Prevention 

Here is a glimpse of things you should follow to improve your menopause health.

• Create a Balanced Meal Plan: Food is medicine. Consume foods that are dense in nutrients such as calcium, vitamin D, protein, and good fats.
• Set a Workout Schedule: perform at least 150 minutes of moderate-intensity exercise per week. Include 2-3 sessions of strength training in a week.
• Practice Stress-Relief Techniques: Practice meditation every day; you can either do it early in the morning or at bedtime.
• Limit Processed and Sugary Foods: Consume whole foods and natural ingredients.
• Prioritise Sleep Hygiene: A sound sleep helps in good recovery. Try to maintain a proper sleep schedule and sleeping environment.

Wrapping up With a Smile

Ladies, it’s time to take charge of your health.

Menopause is not a disease; it is a natural process in a woman’s life. All you have to do is face it with confidence and grace. 

Menopause is not the end; it’s a new beginning of a journey. Connect with Nirva Health to enjoy your journey with menopause.