Wellbeing through the stages of menopause

Menopause marks a significant transition in a woman’s life, often spanning several years. The hormonal fluctuations bring a myriad of changes in various aspects of our wellbeing, such as physical and mental fitness, nutrition needs and sleep. Let’s take a quick dive into understanding these changes and how Imago can help you to navigate these stages of menopause with grace and resilience.

Physical activity

As with ageing, the most noticeable changes during menopause include reduced muscle mass, strength and bone density. Hot flushes may cause discomfort and excessive sweating, interfering the workout routines. But don’t let these changes stop you from being active. Regular strength training targeting the maintenance of muscle mass and bone density can help reduce the risk of fall or fractures. Regular moderate intensity exercise has been shown to reduce the intensity and frequency of hot flashes. Most importantly, listening to your body and adjusting the exercise plan when necessary is essential to stay active safely and smartly during this transition.

Nutrition and diet

The nutrition needs shift with the hormonal fluctuations during perimenopause. For example, protein and calcium are crucial for maintaining muscle mass and bone density, whereas iron is less needed due to the cessation of menstruation. Menopause is also associated with higher risk of obesity, cardiovascular diseases and osteoporosis (2). Nutrition coaching and support can help identify dietary risk factors and build a personalised balanced diet for the optimal health outcomes.

Sleep

Sleep is indispensable to life, just like air, food and water. Menopause brings significant changes to our sleep patterns and sleep quality, with higher risk of insomnia, night sweats and hot flushes interrupting our sleep (3). To improve sleep quality during this transition, establish a consistent bedtime routine and practice good sleep hygiene, create a cool and comfortable sleep environment, and practice relaxation techniques such as meditation. For example, limiting caffeine and alcohol intake, avoiding heavy food before bed, and incorporating physical exercise during daytime can promote better sleep.

Mental fitness

Just like menstruation, the hormonal changes during perimenopause can lead to undesirable changes in our mental fitness. Some women might experience mood swings, anxiety, and cognitive changes (4). The decline in physical fitness, worsened sleep quality and other psychosocial stressors can also add to mental stress (5). Regular mindfulness practices and meditation that help manage stress, stabilise mood, and improve mental fitness.  Engaging in activities that stimulate the brain, such as puzzles, reading or learning a new skill is beneficial. It is also important to stay socially connected, and to seek support from friends and family. Lastly, self-reflection is essential. Being aware and open to talk about these potential challenges with specialists who understand the changes that you are going through can improve your mental wellbeing journey in this stage of life.

Summary

Menopause is a natural phase for a woman that can be challenging physically and mentally, but with the right strategies and mindset, it can be a smooth transition. Embracing this stage with preparedness and positivity can lead to a healthier, more fulfilling life.

So, how can Imago help you improve and maintain wellbeing before, during and after menopause? Our expert coaches can help you build a plan that is customised to you and flexible around your needs. Be proactive about your health and get in touch to hear more about our Wellbeing through Menopause programme.

References

1 Witkowski, S., Evard, R., Rickson, J. J., White, Q., & Sievert, L. L. (2023). Physical activity and exercise for hot flashes: trigger or treatment?. Menopause (New York, N.Y.), 30(2), 218–224. https://doi.org/10.1097/GME.0000000000002107

2 Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients, 16(1), 27. https://doi.org/10.3390/nu16010027

3 Tandon, V. R., Sharma, S., Mahajan, A., Mahajan, A., & Tandon, A. (2022). Menopause and Sleep Disorders. Journal of mid-life health, 13(1), 26–33. https://doi.org/10.4103/jmh.jmh_18_22

4 Behrman S, Crockett C. Severe mental illness and the perimenopause. BJPsych Bulletin. Published online 2023:1-7. doi:10.1192/bjb.2023.89

5 Riecher-Rössler, A. (2020). Menopause and mental health. Mental health and illness of women, 147-173.