Living Well Through Perimenopause and Menopause

In recent years, increased advocacy and media coverage around menopause have made Hormone Replacement Therapy (HRT) more accessible. While HRT is effective for managing certain symptoms, it’s only part of the solution. A holistic approach is essential for navigating this stage of life. Every woman’s experience is unique, but focusing on these key areas can help you maintain well-being.

1. Sleep Well

Quality sleep is one of the most important factors in staying healthy, yet many women experience sleep disturbances during menopause. Hot flashes, night sweats, and hormonal changes can make restful sleep difficult. To improve sleep:

• Keep your bedroom cool: A room temperature of around 18°C is ideal for better sleep. Avoiding hot drinks before bed and using a fan can help manage hot flashes and night sweats.

• Establish a consistent sleep routine: Go to bed and wake up at the same time each day. A regular schedule improves both the quantity and quality of sleep, helping you feel more refreshed during the day.

• Avoid alcohol and caffeine before bed, as they can disrupt sleep and worsen hot flashes.

2. Eat Right

Eating a well-balanced diet is crucial for managing menopausal symptoms and supporting long-term health. Hormonal changes can affect energy levels, bone health, and weight. To maintain optimal health:

• Increase protein intake: Aim for 20-30 grams of protein per meal to help maintain muscle mass, which tends to decrease with age.

• Supplement with Vitamin D, especially during winter months, to support bone health and help stabilize mood.

• Eat fiber-rich foods: High-fiber diets encourage the growth of gut-friendly bacteria, boosting energy, immunity, and helping with weight control. Healthy gut bacteria also produce serotonin, which supports mood regulation.

3. Exercise Regularly

Regular physical activity is especially beneficial during perimenopause and menopause. It not only helps manage weight but also supports bone, muscle, and heart health:

• Strengthen bones: Weight-bearing exercises such as walking, jogging, or dancing, combined with strength training, help maintain bone density and reduce the risk of osteoporosis.

• Maintain muscle mass: Regular exercise slows the natural loss of muscle mass, lowering the risk of falls and fractures.

• Support heart health: Menopause increases the risk of heart disease. Exercise helps regulate cholesterol and reduces the risk of high blood pressure and heart issues.

• Improve mood: Exercise releases endorphins, lifting your mood and reducing stress, while also increasing energy and motivation.

4. Manage Mood, Anxiety, and Stress

Menopause often brings emotional changes such as mood swings, anxiety, and reduced motivation. While hormone fluctuations are the primary cause, there are other ways to support mental health:

• Cut out smoking and moderate alcohol intake: Both increase the risk of heart disease, cancer, depression, and osteoporosis, so reducing these habits can improve overall well-being.

• Incorporate mind-body practices: Meditation, yoga, and deep breathing can lower stress by reducing cortisol levels and boosting serotonin and dopamine, which improve mood.

• Stay connected: Maintain social activities to support emotional health and reduce feelings of isolation.

• Seek support: Talking to friends, joining support groups, or seeking counselling can help you cope with emotional changes.

By focusing on sleep, nutrition, exercise, and emotional well-being, you can better manage the transitions of menopause. Start with small, sustainable changes, and stay consistent.