Lifestyle changes to help menopause

This is the time in your life when your periods stop because your hormone levels are too low. Usually, it happens between the ages of 45 and 55, but it can happen earlier. In most cases, it starts naturally, but it could be caused by genetics, chemotherapy or surgery (like a hysterectomy). 

You might have menopausal symptoms while still having periods. This is known as the perimenopause. Once it’s been 12 months since you last period, you’ll have reached menopause. 

You may experience a number of symptoms during perimenopause or menopause, including anxiety, mood swings, brain fog, hot flushes, and irregular periods. Some or all of these symptoms can start before your periods stop and carry on afterwards.^{Footnote [1]}

The types of food you eat can have a real impact on your body and any symptoms you might be experiencing. It’s important to give your body the fuel it needs to do the best job it can.  

Eat foods rich in calcium and vitamin D 

During menopause, your whole body goes through many changes, including changes to your bones. Hormone changes can affect bone density, making you more susceptible to osteoporosis. You could be even more at risk if you experience early menopause (before 45), have a hysterectomy, or if you haven't had a period for more than six months because of exercise or diet.^{Footnote [2]}

Adding extra calcium and vitamin D, which work hand in hand, could help strengthen your bones during menopause. An adult needs 700mg of calcium a day. ^{Footnote [3]} You should be able to get this through a varied and balanced diet, but if you need an extra boost, some good sources of calcium are:

• milk, cheese, and other dairy (for example, yoghurt)
• leafy green vegetables, like broccoli and cabbage (not spinach) 
• soya beans
• tofu 
• plant-based drinks, like soya drinks with added calcium 
• nuts 
• bread or anything made with fortified flour 
• fish where you eat the bones, like sardines.^{Footnote [3]}

An adult needs 10 micrograms or 400 International Units of vitamin D a day. ^{Footnote [3]} Between late March to the end of September, you can try to get vitamin D from daily short periods of exposure to the sun without suncream. During the autumn and winter months where you’re less likely to get vitamin D from sunlight, the NHS recommends considering taking a daily supplement. ^{Footnote [3]}  

You can also get vitamin D through foods like: 

• oily fish, for example salmon and sardines 
• egg yolks 
• fortified foods, for example breakfast cereals.^{Footnote [3]}

Snack on lots of fruit and vegetables

Getting your five-a-day can also make a big difference when it comes to menopause. The reducing level of hormones in your body can leave you at higher risk for certain health issues, like osteoporosis, weight gain, and cardiovascular diseases. Making sure you’re eating plenty of fruit and vegetables can help you cope with these symptoms as well as boosting your energy levels and helping you reduce fatigue.

Another symptom of perimenopause and menopause is gut issues like bloating and cramps. Eating food rich in fibre will encourage the growth of friendly bacteria and can help control blood sugar and cholesterol levels.^{Footnote [4]}

Eat protein-rich foods

These types of food give you important vitamins and minerals like iron. When you pair this with strength training, you can support your body in building new muscle. ^{Footnote [4]} Protein-rich foods also keep you satisfied for longer, helping you maintain strength and energy. Here are some examples of protein-rich food:

• beans, pulses and nuts
• lean cuts of meat
• tofu
• eggs
• oily fish, like salmon, sardines or mackerel.

When you go through menopause, you might become more at risk of having osteoporosis. This is because your oestrogen levels reduce during menopause, and you absorb bone minerals quicker than you can build them. This means your bone density reduces, which is a contributing factor to osteoporosis. ^{Footnote [4]} By adding exercise to your routine, you'll strengthen your bones, helping them stay healthy. But there are more benefits to exercise aside from your bone health.

Exercise can also help support your heart health by maintaining cholesterol levels, controlling your blood pressure, and reducing your risk of heart disease. Menopause can also leave you at higher risk of heart disease due to the loss of oestrogen, which is thought to protect against heart disease.^{Footnote [4]}

On top of that, exercise can help lift your mood, increase your energy levels, and reduce stress, as it releases endorphins (also known as the happy hormone) that help boost your mental health.^{Footnote [4]}

The NHS recommends adults should do at leastat least 2-3 hours of moderate or an hour of vigorous activity a week. ^{Footnote [4]} You could go for a brisk walk or swim. During menopause, it’s worth focusing on weight-bearing exercises and strength training to help improve bone health.^{Footnote [4]}

Staying hydrated can help with some menopausal symptoms as it can help reduce bloating and counteract hot flushes. You should aim for 8-10 glasses of water a day, and even more if you’re being active or it’s hot. ^{Footnote [5]}