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Navigating Menopause: Essential Tips for a Healthy Transition

Understanding and Managing Menopausal Symptoms with Key Menopause Tips

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A woman's health journey changes throughout her lifetime. Different stages of her life, such as menstrual cycle, pregnancy, childbirth, and menopause, bring about many changes in her physical and emotional health. With few exceptions, this is a natural cycle of the female body, and instead of fearing these stages, every woman should educate herself and those around her to learn to adapt to the changes in the feminine body. 

The journey of menopause is different for every woman. Of course, there are similarities in the symptoms, but lifestyle plays a significant role in how well those symptoms are managed and the impact of the cycle on women’s health. Lifestyle choices such as nutrition, exercise, and mental and physical healthcare are vital for all stages of life, but they play a significant role in managing the symptoms of menopause or premature menopause.

Usually, perimenopausal symptoms commonly occur between the ages of 40 - 45, but there are instances where women experience premature menopause before 40. Biologically, menopause occurs when the ovaries run out of oocytes, otherwise known as eggs, which causes the hormones to fluctuate and eventually fall. On a physical level, this could cause the absence of periods (for at least four months to indicate perimenopausal symptoms), fatigue, hot flashes, and muscle and joint aches, and on an emotional/ mental level, this can result in irritable mood, lack of sleep, loss of joy and motivation, anxiety and poor concentration.

Where this cycle of women’s lives is seen with despondency, this can be an opportunity to make significant lifestyle changes that could improve your overall health and wellbeing. Understanding that menopause is not a disease but a natural cycle of every woman's life can help you know that you can choose to be healthy and happy at any stage of life, and there are no rules for that except for the ones you choose to live by.

Here, we are sharing some research-proven tips to manage the symptoms of perimenopause and menopause to make this transition and journey more manageable for you. 

Reconsider Your Diet

This is an excellent time to make lifestyle changes to support your overall health. Eliminating alcohol and nicotine consumption can benefit you on many different physical and mental levels. Shifting your diet to a more holistic one that includes a variety of nutrition, such as a Mediterranean-style diet that is rich in fruits, vegetables, beans, and whole grains, can benefit both symptom management and long-term health.

Avoid caffeine, deep-fried food, excessive sugar, highly processed food, unhealthy carbs, and highly spiced foods that spike your blood sugar. 

You don’t have to make drastic diet changes, but you can start to make healthier choices. Every time you go grocery shopping and pick up a snack, ask yourself if you can choose a healthy alternative. For example, if you have a sweet tooth and enjoy sugary treats, perhaps you can select a date as an alternative.

Exercise Regularly

Moving your body is always a good idea, no matter what form you choose to do it. Whether it’s dance, yoga, pilates, or strength training, regular exercise will benefit you by building mobility and strength. It also helps relieve menopause symptoms such as muscle and joint stiffness and constant fatigue. 

If regular exercise is not a part of your fitness regime, this can be an ideal time to build that habit. Not only will it help you manage your symptoms, but it will also benefit you in the long run.

Instead of picking up strenuous exercises, choose workouts that work best for your body and that you enjoy practicing. This is an essential factor in becoming consistent with your workouts. Moderate activities such as yoga and pilates, in combination with strength training, are ideal for managing menopausal symptoms. 

Hormone Replacement Therapy 

Hormone Replacement Therapy (HRT) helps to manage the fluctuating and depleting hormones. Scientifically, it has proven to be a highly effective treatment for menopausal symptoms. Estrogen and progesterone are replenished and balanced within the female body through HRT.

There are several types of Hormone Replacement Therapy products prescribed by physicians. The most common ones are body identical and bioidentical HRT used as tablets or gel/patches. 

However, physicians prescribe suitable therapy based on each individual’s hormone levels. 

If you decide to use Hormone Replacement Therapy (HRT) for yourself, you must consider consulting your physician for a thorough examination to determine the appropriate treatment. 

Menopause Supplements 

Even though you will find an excessive amount of over-the-counter complementary supplements for menopause, if you are considering this option, you must consult a registered medical advisor for this. This is to determine what supplements would work best for you based on your symptoms and to ensure that the supplements are compatible with other medications you might be taking to avoid any adverse reaction.

You can also consider alternative healing therapies such as acupuncture and Reiki healing to relieve the discomfort and hot flashes. Studies show that alternative healing treatments can be great for managing menopausal symptoms.

Menopausal symptoms can potentially affect your personal and social relationships. You must be aware of the transition and open to communicate with others about your journey so that your loved ones understand you better and know how to support you during this change. This also creates an environment of support and care, making this transition easier for you.

If you are a HerMeNow participant or alumni, book your free coaching session now through the HerMeNow website

portrait of HerMeNow Wellness Consultant, Anam Anjum

Anam Anjum 

Wellness Consultant

+971 52 629 9656


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