Staying healthy during menopause

Menopause officially marks the time when you haven’t had a period for 12 months.

The average age for this to happen is around 51, but it can be later or earlier.

In the transitional period leading up to menopause, known as perimenopause, many women experience mild to severe physical and mental symptoms that can have a big impact on your day-to-day life.

Perimenopause typically begins after 40 and can last on average 4 to 6 years, but for some women up to a decade.

While your healthcare provider may recommend medication and complementary therapies to help manage your symptoms, there are also things you can do at home to support your health and well-being during this challenging time.

Maintaining a healthy weight during the menopause years can be helpful as there is evidence that weight gain, potentially due to a fall in oestrogen and a drop in your metabolic rate¹, can increase the severity of menopausal symptoms.

Research has shown that high and moderate exercise levels can help ease, and even prevent, some menopausal symptoms.²

Resistance training, aerobic training and low-impact exercise such as yoga and swimming may help to:

• decrease the intensity of night hot flushes and night sweats
• increase bone density
• reduce the risk of osteoporosis.

Regular activity has also been shown to improve sleep quality which in turn can help to regulate mood swings, protect against heart disease and stroke, and limit weight gain during menopause as well as at other life stages.¹

Always check with your GP if you’re starting a new exercise program when you haven’t exercised for a while.

Maintaining a healthy diet through menopause will help to support your overall well-being and may help to counter some menopausal symptoms such as weight gain and fatigue.

A Mediterranean diet rich in fruit, vegetables, wholegrains, olive oil, nuts, seeds and fish, plus moderate quantities of dairy and red meat, is in line with the Australian Dietary Guidelines.

Research shows that a Mediterranean-style diet may have many health benefits for those who are peri- and post-menopausal, including³:

• reduced risk of cardiovascular disease
• reduced risk of breast cancer
• improved bone density if you have osteoporosis
• better overall mood and decreased symptoms of depression.

See your GP or an accredited practising dietitian for advice before making significant changes to your diet.

A drop in oestrogen during menopause puts you at a higher risk of osteoporosis.

Eating 1300mg of calcium per day can help to keep your bones strong and reduce that risk.⁴

Good sources of dietary calcium include:

• milk and dairy products
• tinned fish with bones, such as sardines and salmon
•  tofu
• almonds
• sesame seeds (tahini)
• leafy green vegetables

Caffeine⁵ and alcohol⁶ can reduce the absorption of calcium, so it’s best to decrease your intake where possible or remove them from your diet.

Getting too much vitamin A over time may increase your risk of osteoporosis.⁷ It’s not common to get too much from food alone, but if you take multivitamins or supplements, it’s worth checking in with your doctor to make sure your levels are safe.

Vitamin D is important for bone health before and after menopause. It’s produced naturally by your body when your skin is exposed to sunlight and can also be found in some foods. Vitamin D can also help regulate the growth of vaginal cells and reduce urinary and vaginal issues during and post-menopause⁸.

Despite our sunny climate, many Australians are low in vitamin D, so don’t take it for granted that your levels are good.

Due to Australia’s high rate of skin cancer and levels of ultraviolet radiation (UV), we often need to limit our exposure to the sun so you may need to seek out an alternative source. Vitamin D can be found in some foods, such as oily fish and eggs, or your GP may suggest a vitamin D supplement if they are concerned about your intake.

Note: Be sure to talk to your GP before taking vitamin D supplements, especially if you’re taking diuretics for high blood pressure or have a history of kidney stones or kidney failure.

Jean Hailes for Women's Health provides online resources and tips on how to stay healthy during menopause and manage your symptoms.

The Australian Menopause Society produces a series of fact sheets on the diverse aspects of menopause.