Nourish and move: Your guide to a healthier menopause

Menopause is a natural transition, but it can bring a host of challenging symptoms, from hot flashes and mood swings to a general feeling of being a bit "out of sorts". While Hormone Replacement Therapy (HRT) is a very effective option for many women, lifestyle changes - specifically diet and exercise - can also make a world of difference.

Here’s a simple guide to help you use food and movement to feel your best during this new chapter.

Your menopause-friendly diet

Think of your diet as your daily fuel to manage symptoms and support your long-term health.

Focus on nutrient-rich foods: A Mediterranean-style diet, rich in fruits, vegetables, wholegrains, and healthy fats, is often recommended. This eating plan can help reduce the frequency of hot flashes and supports heart health.
Boost your bone health: The drop in oestrogen during menopause can impact your bone density. Make sure you're getting enough calcium (from sources like dairy, leafy greens, and fortified foods) and Vitamin D (from oily fish, eggs, and sunlight exposure) to keep your bones strong.
Stay hydrated: Drinking plenty of water can help manage hot flashes and bloating. Try to limit potential triggers like spicy food, alcohol, and caffeine, which can often make symptoms worse.
Prioritise protein: Protein is crucial for maintaining muscle mass, which naturally declines with age. Incorporate lean proteins like chicken, fish, eggs, and plant-based options like lentils and chickpeas into your meals.

The best exercise for menopause

Regular exercise isn't just for weight management - it's a powerful tool for improving mood, sleep, and bone strength.

Strength training: This is non-negotiable for supporting bone density. Aim for two to three sessions a week of resistance exercises, using weights, resistance bands, or even just your own body weight. Stronger muscles mean stronger bones.
Cardio and aerobics: Activities like brisk walking, cycling, or swimming are great for heart health and can help manage weight. Getting your heart rate up regularly can also be a fantastic mood booster.
Mind-body exercises: Activities like yoga, Pilates, or Tai Chi are excellent for reducing stress and improving flexibility. They can help you feel more grounded and in control, especially during times of anxiety or mood swings.

Finding your balance

While diet and exercise are incredibly powerful, they are just one part of the picture. Combining these lifestyle changes with the right medical support can give you the most comprehensive approach to managing your menopause.

At PrivateDoc, we offer convenient online consultations for HRT, giving you access to personalised medical advice from the comfort of your home. To find out if HRT could be right for you and to explore your treatment options, start a consultation with our UK-qualified healthcare professionals today.

Start your HRT consultation