Navigating Menopause: Tips for a Healthier You

Menopause is a natural part of ageing; yet it’s often clouded by misconceptions and dread. Knowing what to expect, and how to prevent or minimise the symptoms of menopause, can help make it more manageable.

As the body changes, so do your nutrient and lifestyle needs. Let’s take a look at what happens during this transition and five ways to promote good health during and after menopause.

Menopause marks the end of your reproductive years. During menopause, your egg supply begins to decline, and the body starts to produce lower levels of estrogen and progesterone. As a result, most women experience several physical and emotional changes throughout the three stages of menopause.¹ These stages are:

• Perimenopause: This is the transition leading up to menopause when the body starts to have unpredictable patterns of ovulation and menstruation. The average duration of perimenopause is three to four years.²
• Menopause: Someone officially enters menopause when they haven’t had their period for one consecutive year. At this point, ovaries are no longer releasing eggs, and you cannot get pregnant.
• Postmenopause: The years following menopause when hormone levels remain low, and you’ll no longer be able to get pregnant or experience monthly menstrual cycles. Because estrogen plays an important role in protecting your heart and bones, you are more at risk of developing heart disease and osteoporosis. During this time, it’s important to prioritise your health and proactively consult with a doctor.³

For most women, menopause happens around age 50. However, some begin perimenopause as early as their late 30s, while others won’t feel signs until their 50s.⁴

Here are the 5 primary physical symptoms that accompany menopause:⁵

• Hot flashes
• Vaginal dryness
• Sleep disturbances
• Weight gain
• Joint pain

Some of the primary mental signs of menopause are:

• Mood changes
• Difficulty concentrating
• Anxiety

Five ways to support yourself during menopause

1. Stay connected to others
   With all the changes during menopause, it’s normal to feel overwhelmed. Connecting with others who can relate and sharing feelings can be an empowering, transformative experience.
2. Eat a nutritious diet
   A balanced, nutritious diet during menopause can help mitigate the symptoms and consists of the following:⁶

• A variety of fruits and vegetables
• Whole grains
• Legumes
• Calcium and vitamin D-rich foods
• Low- or non-fat dairy
• High-quality protein foods

Generally, it’s advised to:

• Limit food and drinks with added sugars
• Reduce your intake of red and processed meats
• Only have alcohol and caffeine in moderation

Lower estrogen levels can increase the risk of developing osteoporosis during menopause. To promote good bone health, incorporate more calcium and vitamin D into your diet.⁷

1. Exercise regularly
   Maintaining an active lifestyle is good for your health at any age, but during menopause, it’s a natural way to manage many of the physical and mental symptoms. Exercise also improves energy and metabolism and promotes healthier joints and better sleep.
2. Manage stress
   The physical symptoms of menopause might also induce more stress, anxiety, fatigue, or irritability.⁸

Tips for managing stress during menopause:

• Practise good sleep hygiene
• Meditation
• Eat a nutritious diet
• Exercise regularly
• Talk to someone

1. Take a supplement
   Taking supplements can help to promote good health and relieve the symptoms of menopause.
   Sisu MenoEase helps relieve the symptoms associated with menopause, including hot flashes, night sweats, insomnia, vertigo, fatigue, nervousness, paresthesia, joint pain, and vaginal dryness.

Regardless of where you are in your menopause journey, it’s never too late to start taking care of yourself and prioritising your well-being. Integrating healthy practices into your lifestyle can help you feel like your most vibrant self.

References:
1. https://www.menopauseandu.ca/what-is-menopause/
2. https://www.health.harvard.edu/womens-health/perimenopause-rocky-road-to-menopause
3. https://bmcwomenshealth.biomedcentral.com/articles/10.1186/1472-6874-4-S1-S23
4. https://www.healthlinkbc.ca/health-topics/hw228763
5. https://www.menopauseandu.ca/am-i-in-menopause/menopausal-symptoms-close-2/
6. https://www.menopauseandu.ca/am-i-in-menopause/lifestyle-changes/diet-and-nutrition/
7. https://www.healthlinkbc.ca/healthy-eating/menopause
8. https://www.menopause.org/for-women/menopauseflashes/menopause-symptoms-and-treatments/five-solutions-for-menopause-symptoms

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