Menopause Awareness Month: tips on eating and exercising

October marks Menopause Awareness Month, and, while menopause is a natural phase, it brings about hormonal changes that can significantly impact your mood, energy levels, and overall well-being.

One area that often takes a hit? Nutrition and exercise. So, here are some practical tips on how to eat and move your way to better health during menopause.

Eating Right During Menopause

1. Boost Calcium and Vitamin D: Bone density can decrease during menopause, so make sure to include calcium-rich foods like leafy greens and dairy. Vitamin D supplements can also help with absorption.
2. Up the Protein: Lean protein can help maintain muscle mass, especially when coupled with regular exercise.
3. Hydrate, Hydrate, Hydrate: Hot flushes can leave you dehydrated, so keep a water bottle handy at all times.
4. Limit Sugar and Processed Foods: These can exacerbate mood swings and contribute to weight gain, which is common during menopause.
5. Opt for Phytoestrogens: Foods like tofu, tempeh, and flaxseeds contain phytoestrogens that may help balance hormones.

Exercise Tips for Menopausal Women

1. Aerobic Exercise: Cardiovascular activities like walking, swimming, or cycling can help manage weight and boost your mood.
2. Join our menopause programme: LiveWire runs a six-week programme to helps equip you for menopause, from healthy eating to practical exercise tips to keep you at your best. Find out more about it here.
3. Strength Training: Weight-bearing exercises can help combat the loss of muscle mass and bone density.
4. Flexibility and Balance: Yoga and Pilates are excellent for improving flexibility, balance, and mental clarity—helpful for combating the cognitive fog that can come with menopause.
5. Listen to Your Body: Some days you might not feel up to an intense workout, and that’s OK. Even light stretching or a brief walk can make a difference.
6. Speak to your doctor: Before starting any new exercise regimen, it’s wise to consult a healthcare provider, especially if you have other medical conditions.

Remember, menopause is a phase of life, not a medical condition. It’s different for everyone, so be sure to tailor your approach to what feels best for you. Here’s to a healthier, more comfortable menopausal journey!