Empowering Your Menopause Attitude for a Vibrant Lifestyle

Developing a Positive Menopause Attitude

Adopting a positive attitude towards menopause and viewing this natural phase as an empowering period of life can significantly influence how you relate to your symptoms and how you choose to manage them. Here are a few strategies to cultivate a positive menopause attitude:

• Knowledge is power! Educate yourself about the changes happening in your body during the menopause transition – research shows that the more prepared you are for the menopause, the better your experience of it will be! This article on the menopause transition is a great place to start.
• Communicate openly with family, friends, and your healthcare provider to gain support and share experiences. Don’t be afraid to ask for help – and don’t suffer in silence!
• Focus on the positive aspects, such as the end of any menstrual discomfort you might have suffered. Did you know that women today can expect to live over 40% of our lives after going through the menopause? What better reason to take care of your menopause symptoms and long-term health – make the most of your second act in life and live it to the full!

As the legendary Maya Angelou said:

“I am grateful to be a woman. I must have done something great in another life.”

Amen to that!

Nutritional Adjustments for Menopause

For women experiencing menopause, maintaining a balanced diet is important. This transitional phase often brings about significant hormonal changes that can impact metabolism, bone density, and cardiovascular health. To manage these changes effectively, it’s important to adapt your dietary intake. By incorporating specific nutrients, you can help mitigate some of the adverse effects associated with menopause:

• It is beneficial to increase your intake of calcium and vitamin D to support bone health. These nutrients play a vital role in bone density maintenance, which is helpful as the risk of osteoporosis increases during menopause.
• Ensuring a diet rich in fruits and vegetables is also essential. These foods are not only high in fibre, which can aid in digestion and weight management but also rich in antioxidants, which help combat oxidative stress and promote overall health.
• To maintain heart health during and after menopause, it is advisable to reduce the intake of saturated fats and salt. Opting for healthier fats and keeping salt consumption in check can help manage blood pressure and prevent cardiovascular diseases.

By focusing on these dietary adjustments, you can significantly improve your health and well-being during menopause.

If you’d like to learn more, we have a wealth of free resources about diet and nutrition packed with great insights and advice from a range of experts here.

Physical Activity for a Healthy Menopause

Engaging in regular physical activity is vital at every phase of life, but it becomes particularly important during the menopause transition. Even the smallest amount of exercise can have a positive impact on your health and wellbeing during this stage of life –  regular exercise not only helps in maintaining a healthy weight but also enhances mood and bolsters bone strength, which is vital as bone density can decrease during menopause.

• Brisk walking or jogging are excellent ways to boost cardiovascular health. These activities are not only good for the heart but also help in maintaining overall stamina and fitness.
• Strength training exercises, such as lifting weights, play a critical role in preserving muscle mass and bone density. This is particularly important during menopause, as women are at an increased risk of osteoporosis.
• Incorporating Yoga or Pilates into your routine can greatly improve flexibility, balance, and provide significant stress relief. These forms of exercise also contribute to mental well-being by promoting relaxation and enhancing mood.

By integrating these activities into your daily routine, you can alleviate some of the symptoms associated with menopause and improve your quality of life during this pivotal stage.

If you’d like to learn more, we also have a wealth of free resources about exercise from a range of experts here.

Mental Wellness and Social Engagement

Mental health is as important as physical health at any stage in life but especially during the menopause transition. Hormone swings, along with the physical and mental symptoms of the menopause, can all lead to mood swings, anxiety, and depression.

Maintaining an active social life and engaging in mental health practices can be very beneficial:

• Participate in community activities or groups that focus on hobbies or interests.
• Practice mindfulness or meditation to manage stress and enhance emotional well-being.
• Seek professional help if experiencing significant mental health issues.

We believe in a holistic, evidence-based approach to menopause treatment. This article contains lots of helpful advice about a range of options to treat the mood-related and other symptoms of the menopause including HRT, prescribed alternatives to HRT, natural treatments, lifestyle changes, talking therapies, coaching, sex therapy, and physiotherapy.

Asking for help

It’s important to talk about how you feel with family and friends, with your doctor, or with a counsellor – someone you trust with a sympathetic ear. Understanding why your mood is low, or why you feel depressed, can go some way to helping find a solution.

If premenstrual syndrome is a particular issue for you, there are other places to look for help and support. The National Association for Premenstrual Syndromes has good information. Other information can be found online through the Royal College of Obstetricians and Gynaecologists.

If you feel suicidal – call your GP practice, the Samaritans 116123, 111 or 999 if you think you are going to harm yourself.

Medical Support and Alternative Therapies

Consulting with healthcare professionals is vital for managing menopause effectively. They can provide guidance on hormone replacement therapy (HRT) and other treatments. Additionally, exploring alternative therapies can complement this, but always check with your :

• Discuss the benefits and risks of HRT with your GP to help you make an informed decision.
• Many women turn to herbal remedies before seeing a doctor for advice. If you are investigating herbal solutions, always look for the THR mark on the box. The Traditional Herbal Registration certification means the product has been registered by the Medicines and Healthcare products Regulatory Agency under the UK Traditional Herbal Registration Scheme. When thinking about herbal remedies, you should consider the fact that the strength and safety are not fully known, that multiple preparation types exist and we don’t know which is the safest or best. And it’s important to know that herbal medicines can interfere with medicines that are prescribed by doctors. If in doubt, speak to a health care professional!

Long-Term Health Considerations

Following the onset of menopause, women face a heightened risk of developing specific health conditions, including osteoporosis and cardiovascular disease. Here are some things for you to think about:

• Adhering to a lifestyle that promotes a healthy diet, includes regular physical activity and ensures you are getting enough sleep is key for maintaining overall health and well-being. This approach helps in managing weight, strengthening bones, and improving cardiovascular health, all of which are particularly important postmenopause.
• If you live in the UK, speak to your GP about the 40+ health check. You can read more about it here. It’s is a free check-up of your overall health. It can tell you whether you’re at higher risk of getting certain health problems, such as heart disease, diabetes, kidney disease and stroke. During the check-up you’ll discuss how to reduce your risk of these conditions.
• If you’re worried about your risk of heart disease, please speak to your doctor. They can check your cholesterol level and blood pressure and talk to you about your lifestyle.
• Always remember our mantra – knowledge is power. So take the time to understand your body, to understand the menopause – and to take control. We’re with you all the way!

Engaging in these practices not only helps in addressing immediate health concerns but also sets the foundation for a healthier future as one ages.

This article was created using several editorial tools, including AI, as part of the process. Human editors reviewed this content before publication.