Just when women are nearing the time when they can celebrate the end of menstrual cycles and associated discomforts – along comes Perimenopause and its older sister, Menopause, to keep us company – albeit uninvited. From the ages of 45 to 55, women enter a new phase of health, which while it is a natural process of ageing, brings with it challenges like hot flushes, night sweats, mood swings, disrupted sleep and more. 

Additionally, this life transition heightens the risk of conditions like osteoporosis and heart disease, and so prioritising health and wellness become even more important as we get older. For many women, managing bodily changes, fluctuating hormones and weight gain can be overwhelming and frustrating. Knowing which strategies to integrate into your lifestyle can make a world of difference in managing symptoms and enhancing overall well-being. Here are some of the most effective approaches:

1. Pay attention to your nutrition

Eating the right balance of foods is crucial during menopause. A diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats will help to manage weight, maintain bone density, and reduce the risk of heart disease. To support bone health, eat foods high in calcium and vitamin D like wild-caught salmon, sardines, tuna, beans, seeds and leafy vegetables. The NHS says that postmenopausal women should aim for 700mg of calcium per day and also ensure adequate vitamin D intake to support the absorption of calcium.

Another great habit is to include phytoestrogens in your meals. These are plant-based compounds that mimic estrogen and which are found in foods like soy, flaxseeds, and legumes. A study published in the Journal of Clinical Endocrinology & Metabolism found that phytoestrogens are particularly good at alleviating the most common symptom of menopause - the dreaded hot flush - that sudden feeling of warmth in the upper body, which is usually most intense over the face, neck and chest.

2. Move your body

Exercise is another cornerstone of menopause management. Regular physical activity helps control weight, improve mood, and support heart health. Weight-bearing exercises, such as walking, jogging, and strength training, are particularly beneficial for maintaining bone density. The NHS recommends at least 150 minutes of moderate-intensity aerobic activity, such as cycling or fast walking, each week, along with strength exercises on two or more days a week.

Additionally, movement practices like Yoga and Pilates will improve your flexibility, balance, and muscle tone, while also promoting relaxation, reducing stress and supporting your mental health.

3. Hormone Replacement Therapy (HRT)

While Hormone Replacement Therapy (HRT) has been a hotly contested subject over the years, studies have shown that it is one of the most effective treatments for managing menopausal symptoms. HRT involves supplementing the body with estrogen, and sometimes progesterone, to relieve symptoms such as hot flushes, night sweats, and vaginal dryness. Furthermore, The British Menopause Society, says that HRT also works to prevent osteoporosis and reduce the risk of cardiovascular disease when treatment is started around the time of menopause.

It is essential to discuss the risks and benefits with your doctor though, especially considering factors like personal and family medical history, as HRT may not suit everyone

4. Stress Management Techniques

Practices such as mindfulness meditation, deep breathing exercises, and progressive muscle relaxation have been shown to reduce stress and anxiety. A study published in the Menopause Journal highlighted that mindfulness-based stress reduction (MBSR) can improve the psychological symptoms of menopause, such as anxiety and depression.

That is not the only way to relax though, staying socially connected and engaging in activities that bring you joy and fulfilment is also a sure-fire way to help cope with elevated levels of stress.

5. Adequate Sleep

Tossing and turning, night sweats and waking up in the early morning hours, unable to nod off again is very common amongst menopausal women. Ensuring good sleep hygiene and routines can help fix these issues. Keeping a regular sleep schedule, creating a relaxing bedtime routine, and keeping the bedroom cool and dark will help. If you have full-blown insomnia, a review published in the Menopause Journal  stated that cognitive-behavioural therapy (CBT) can significantly reduce sleep disturbances in menopausal women.

6. Keep your bones strong

The risk of osteoporosis is high during menopause due to the decline in estrogen levels, which can lead to reduced bone density. Regular bone density scans, known as DEXA scans, are recommended for postmenopausal women, particularly those with risk factors such as a family history of osteoporosis or previous fractures. The Royal Osteoporosis Society advises that women consider bone density testing around the time of menopause to assess their risk.

7. Support Networks and Professional Guidance

Lastly, having a support network of friends and family, and even seeking professional guidance can be invaluable during menopause. Sharing with others or healthcare providers about symptoms, treatment options, and lifestyle changes can be reassuring and your medical team can help tailor an individualised approach to managing your symptoms. Support groups, both online and in-person, can also offer a sense of community and shared experience.

Menopause is a significant life transition that requires a multifaceted approach to health and wellness. Now is the time to integrate a balanced diet, exercise regularly, reduce your stress levels, get enough sleep, and get professional guidance. Menopause does not have to be like running the gauntlet, women can navigate menopause with confidence, ensuring their health and well-being are optimally supported during this significant life stage.