Understanding the need for lifestyle changes during menopause is essential because these adjustments can help manage symptoms during this transition and reduce the risk of chronic health issues - while offering a way to enhance one’s physical, emotional, and mental well-being. The healthcare professionals of Advanced Women’s Healthcare in Bloomington, IL, note women entering menopause will find their bodies face significant hormonal changes—which is mainly characterized by reduced estrogen levels—and adapting lifestyle habits can help reduce the impact of associated symptoms.
Lifestyle Changes to Support Health During Menopause
In addition to maintaining routine appointments for routine/preventive screenings, the following lifestyle modifications offer practical ways to stay on top of menopausal symptoms -
- Choose a Healthy/Nutritious Diet to Keep Your Body Fueled/Healthy.
- Drink enough water to stay hydrated.
- Eat daily recommended amounts of fruits, lean protein, vegetables, and whole grains.
- Limit unhealthy fats, over-processed foods, and added sugars.
- Incorporate calcium-rich foods to promote bone health during menopause.
- Exercise Regularly to Stay Strong and Flexible.
- Exercise helps with weight maintenance and mood enhancement – and helps reduce hot flashes.
- Add weight-bearing exercises as this will help strengthen bones, thereby reducing one’s risk of osteoporosis.
- Try to include 2 – 2.5 hours of moderate aerobic activity (or 1.25 hours of energetic/aerobic activity) weekly.
- Stay on Top of Stress – It Hurts the Body.
- Many stress-reduction techniques can be done at home – consider meditation, yoga, deep breathing, etc.
- Get sufficient sleep/rest.
- Prioritize self-care/relaxation.
- Take a break from your digital life daily.
- Limit Alcohol/Caffeine.
- Excessive alcohol/caffeine disrupts sleep and can have the potential to trigger hot flashes.
- Limit alcohol.
- Reduce caffeine intake, especially in the evening, as caffeine is a stimulant.
- Stop Smoking and Avoid All Tobacco Products.
- Smoking can exacerbate menopausal symptoms.
- Smoking also increases health risks.
- Ask an Advanced Women’s Healthcare medical staff member about smoking cessation aids, if needed.
- Maintain Safe/Healthy Weight Levels – But Set Realistic Expectations.
- Being overweight can worsen menopausal symptoms.
- Focus on a balanced diet.
- Incorporate regular exercise to achieve/maintain a recommended BMI- Body Mass Index.
Making the above-noted lifestyle adjustments can help someone experiencing menopausal symptoms while supporting overall health during a natural transition phase for all women. For more information, contact the healthcare professionals or a staff member of Advanced Women's Healthcare – serving the greater Bloomington, IL area – at 309-808-3068 or online.