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
- 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.
- Up the Protein: Lean protein can help maintain muscle mass, especially when coupled with regular exercise.
- Hydrate, Hydrate, Hydrate: Hot flushes can leave you dehydrated, so keep a water bottle handy at all times.
- Limit Sugar and Processed Foods: These can exacerbate mood swings and contribute to weight gain, which is common during menopause.
- Opt for Phytoestrogens: Foods like tofu, tempeh, and flaxseeds contain phytoestrogens that may help balance hormones.
Exercise Tips for Menopausal Women
- Aerobic Exercise: Cardiovascular activities like walking, swimming, or cycling can help manage weight and boost your mood.
- 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.
- Strength Training: Weight-bearing exercises can help combat the loss of muscle mass and bone density.
- 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.
- 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.
- 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!