3 Tips for Menopause
WHAT IS MENOPAUSE?
Defined as the absence of a menstrual cycle for 12 consecutive months. Menopause most commonly occurs between the ages of 45–55, with the average age being 50–51 years. There are four stages: early perimenopause (irregular cycles and hormonal changes, pregnancy still possible), late perimenopause (cycles spaced 3–12 months apart, often lasting up to four years, vasomotor symptoms such as hot flushes begin), menopause (12 months without a menstrual cycle, ovaries stop producing eggs, usually around age 51), and post-menopause (four or more years without a cycle, with an increased risk of osteoporosis and cardiovascular disease).
COMMON SYMPTOMS
Hot flushes, night sweats, migraines or headaches, vaginal dryness, low libido, thinning of bones, mood changes, anxiety or depression.
TIP 1 - FOOD SOURCES TO SUPPORT
Soy products: Tempeh, Soy beans, Tofu, Miso, Whole soybean milk, Soy drinks
Grains: Oats, rice, barley, quinoa, rice bran, rye, wheat germ
Seeds and nuts: Flaxseeds, sesame seeds, sunflower seeds, pistachios, almonds
Legumes: Chickpeas, lentils, red kidney beans, alfalfa, mung beans, split peas
TIP 2 - MOVEMENT
During menopause, bone density naturally begins to decline, so it’s important to support the body with regular, gentle movement. Focusing on aerobic exercise is key during this phase, as it helps maintain cardiovascular health while also supporting overall wellbeing.
As hormone levels shift, body composition can start to fluctuate. Incorporating consistent movement can help increase bone density, reduce body fat, and support a healthy heart.
Forms of movement I recommend during this phase include resistance training, walking, swimming, Pilates, and yoga. These modalities not only support physical health but also help improve strength, mobility, and balance.
TIP 3 - NERVOUS SYSTEM REGULATION
Support your nervous system with journaling, mindfulness, deep breathing, or vagal nerve stimulation to manage stress and mood changes.
Hormonal shifts during menopause directly impact the nervous system, which is why symptoms like anxiety, poor sleep, mood swings, and even hot flushes ramp up.
Focus on daily regulation:
Morning sunlight exposure + gentle movement (walk, Pilates, stretching)
Breathwork (even 5 minutes of slow, deep breathing)
Magnesium-rich foods (dark chocolate, leafy greens, nuts and seeds)
Reduce overstimulation (late-night scrolling, caffeine overload and alcohol intake)
If you require more support let’s work together to manage your symptoms. Book your consult here.
