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Lifestyle Medicine Tips to Navigate Menopause

Updated: Apr 7

Lifestyle Medicine Tips for Menopause

Menopause is a natural phase of a woman's life, marking the end of her reproductive years. While it's a significant transition, it doesn't have to be a time of distress. Lifestyle medicine offers a holistic approach to managing menopause symptoms, promoting overall wellbeing during this transformative period.

Here are some top tips to help navigate menopause with grace and vitality:

Nourish Your Body with Whole Foods

  • Plant-Based Diet: Emphasise fruits, vegetables, whole grains, nuts, seeds, and legumes. These foods are rich in phytoestrogens, which can help balance hormone levels.

  • Omega-3 Fatty Acids: Incorporate sources like flaxseeds, chia seeds, walnuts, and fatty fish to support heart health and reduce inflammation.

  • Calcium and Vitamin D: Menopause can increase the risk of osteoporosis. Ensure adequate intake of calcium-rich foods like leafy greens, dairy (if tolerated), and fortified foods, along with Vitamin D for absorption.

Stay Active for Vitality

  • Regular Exercise: Aim for at least 150 minutes of moderate-intensity aerobic activity per week, such as brisk walking, swimming, or cycling. Exercise helps manage weight, mood swings, and improves sleep.

  • Strength Training: Include weight-bearing exercises to maintain bone density and muscle mass. This can be as simple as bodyweight exercises or using resistance bands.

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Manage Stress and Prioritise Sleep

  • Mindfulness Practices: Techniques like meditation, yoga, and deep breathing can reduce stress hormones and improve mood.

  • Quality Sleep: Hormonal changes can disrupt sleep patterns. Create a relaxing bedtime routine, avoid screens before bed, and ensure your bedroom is cool and dark for quality rest.

Maintain a Healthy Weight

  • Balanced Portions: Menopause often brings changes in metabolism. Be mindful of portion sizes and choose nutrient-dense foods.

  • Limit Added Sugars and Processed Foods: These can contribute to weight gain and exacerbate mood swings.

Stay Connected and Seek Support

  • Community: Share experiences with friends, family, or support groups. Knowing you're not alone can ease the emotional aspects of menopause.

  • Professional Guidance: Consult a lifestyle medicine doctor or menopause specialist for personalised advice and treatment options.

Prioritise Bone Health

  • Weight-Bearing Exercises: As mentioned, activities like walking, dancing, and hiking help maintain bone density.

  • Calcium and Vitamin D Supplements: If needed, talk to your doctor about supplements to support bone health.

Hormone Balancing Lifestyle Changes

  • Avoid Smoking and Excessive Alcohol: These can worsen menopause symptoms and increase health risks.

  • Limit Caffeine: Some women find that reducing caffeine intake can help manage hot flashes and sleep disturbances.

Listen to Your Body

  • Self-Care: Whether it's a warm bath, a good book, or a hobby you enjoy, make time for activities that bring you joy and relaxation.

  • Regular Health Check-ups: Keep up with preventive screenings and discuss menopause-related concerns with your healthcare provider.


Menopause is a journey that varies for each woman, but these lifestyle medicine tips can provide a solid foundation for navigating this transition with resilience and vitality. By nurturing your body, mind, and spirit, you can embrace this new chapter with confidence and grace. Remember, seeking support and making small, sustainable changes can lead to significant improvements in your overall wellbeing during menopause and beyond.

Click here to see our Women's Health Checks with Lifestyle assessments.

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