Menopause is a natural stage of life that marks the end of a woman’s menstrual cycles. While every woman’s experience is different, hormonal changes can bring symptoms such as hot flushes, night sweats, mood changes, sleep disturbances and changes in bone health.
The good news is that healthy lifestyle habits can help make this transition more manageable and support your overall well-being.
Also see: How to lose a menopause tummy
Eat a balanced, nutrient-rich diet
A nutritious diet can help support your body during menopause. Focus on eating a variety of fruits, vegetables, whole grains, lean proteins and healthy fats. Foods rich in calcium and vitamin D are particularly important, as declining oestrogen levels can increase the risk of bone loss.
Calcium-rich foods include:
- Low-fat dairy products
- Fortified plant-based milks
- Sardines with bones
- Tofu
- Dark leafy greens
Vitamin D can be obtained through safe sun exposure, fortified foods and supplements if recommended by a healthcare provider.
According to the World Health Organisation, eating a healthy, balanced diet throughout midlife can help reduce the risk of non-communicable diseases and support healthy ageing. The National Institute on Ageing also recommends getting enough calcium and vitamin D to help maintain strong bones after menopause.
Stay physically active
Regular exercise offers several benefits during menopause. It can help improve mood, strengthen bones and muscles, maintain a healthy weight and reduce the risk of chronic diseases.
Aim to include:
- Brisk walking, cycling or swimming for cardiovascular health.
- Strength training at least twice a week to maintain muscle mass.
- Weight-bearing activities to support bone strength.
- Stretching or yoga to improve flexibility and balance.
According to The Heart and Stroke Foundation South Africa, adults should aim for regular physical activity to improve heart health, manage weight and reduce the risk of chronic diseases. The International Menopause Society adds that resistance and weight-bearing exercises are especially beneficial for maintaining bone density during and after menopause.
Prioritise quality sleep
Sleep problems are common during menopause, often due to night sweats or hormonal changes. Establishing healthy sleep habits can improve sleep quality.
Consider:
- Going to bed and waking up at the same time each day.
- Keeping your bedroom cool and comfortable.
- Avoiding caffeine and heavy meals close to bedtime.
- Limiting screen time before sleep.
- Practising relaxation techniques such as deep breathing or meditation.
According to the Sleep Foundation, maintaining a consistent bedtime routine and creating a sleep-friendly environment can improve sleep quality, particularly during menopause.
Manage stress
Stress can worsen menopause symptoms and affect both physical and emotional well-being. Finding healthy ways to manage stress can help you feel more balanced.
Some effective strategies include:
- Deep breathing exercises
- Meditation or mindfulness
- Spending time outdoors
- Reading or enjoying hobbies
- Talking to supportive friends or family
- Seeking professional counselling if needed
According to the South African Depression and Anxiety Group, chronic stress can negatively affect both physical and mental health, while healthy coping strategies and seeking support can improve overall well-being.
Protect your bone health
The decline in oestrogen during menopause increases the risk of osteoporosis, making bone health especially important.
To support healthy bones:
- Eat enough calcium and vitamin D.
- Engage in weight-bearing and resistance exercises.
- Avoid smoking.
- Limit excessive alcohol consumption.
- Discuss bone density screening with your healthcare provider if you have risk factors.
According to the International Osteoporosis Foundation, adequate calcium, vitamin D, and regular exercise are key to maintaining bone strength and reducing the risk of osteoporosis after menopause.
Look after your heart
Heart disease risk increases after menopause. Healthy lifestyle choices can help protect your cardiovascular health.
Simple habits include:
- Choosing heart-healthy foods
- Being physically active most days of the week
- Maintaining a healthy weight
- Managing blood pressure and cholesterol
- Limiting salt intake
- Avoiding tobacco products
According to The Heart and Stroke Foundation South Africa, heart-healthy eating, exercise and regular health screenings play an important role in reducing cardiovascular disease risk.
Stay hydrated
Hormonal changes can contribute to feelings of dryness and discomfort. Drinking enough water throughout the day supports overall health and may help with some menopause-related symptoms.
Keeping a reusable water bottle nearby can make it easier to stay hydrated.
The World Health Organisation recommends staying adequately hydrated as part of maintaining overall health and well-being.
Also see: Tips to deal with menopause symptoms
Maintain a healthy weight
Metabolism often slows with age, making weight management more challenging. Rather than following restrictive diets, focus on sustainable eating habits and regular physical activity.
Small, consistent lifestyle changes are more effective than quick fixes.
According to the National Institute on Ageing, combining healthy eating with regular physical activity is the most effective long-term strategy for maintaining a healthy weight during midlife and beyond.
Limit smoking and alcohol
Smoking may worsen hot flushes and increase the risk of osteoporosis and heart disease. Excessive alcohol intake can also affect sleep quality and bone health.
Reducing or avoiding both can benefit your long-term health.
The World Health Organisation notes that avoiding tobacco and limiting alcohol consumption significantly reduces the risk of many chronic diseases.
Don’t ignore your emotional well-being
Mood swings, anxiety and feelings of sadness can occur during menopause. If emotional symptoms begin affecting your daily life, don’t hesitate to seek support from a healthcare provider or mental health professional.
Connecting with support groups or talking openly with loved ones can also help you feel less alone during this stage of life.
According to the South African Depression and Anxiety Group, early support and treatment for mental health concerns can improve quality of life and emotional well-being.
Schedule regular health check-ups
Routine medical appointments become increasingly important during menopause. Your healthcare provider can monitor blood pressure, cholesterol, blood sugar, bone health and other aspects of your well-being.
Regular screenings also help identify health concerns early, when they are often easier to manage.
According to the National Department of Health, routine health screenings are essential for the early detection and management of chronic diseases.
Embrace the transition
Menopause is a natural part of ageing, not an illness. While it may come with challenges, adopting healthy daily habits can improve your quality of life and help you feel your best. Remember that every woman’s experience is unique, so work with your healthcare provider to find strategies that suit your individual needs.
Also see: Fun facts to know about andropause in males
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