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Healthy Lifestyle Habits for Menopause

Menopause is something that you can’t avoid. It is a natural process that all women will go through in life. As you near the age where menopause there are steps you can take to make the transition easier. Create a lifestyle where you can focus on yourself and support your health and weight.

Healthy Lifestyle Habits for Menopause

For many of us healthy lifestyle habits may already be a part of our life. Things like not smoking, exercising, and eating a balanced diet may be something you already practice, that’s wonderful.


Let’s explore why these lifestyle habits are so important and a few extra things to consider.


When our body is transitioning it is important to avoid smoking, and either reduce or quit caffeine, alcohol, excess salt, and sugar all of these could be triggers for hot flashes.


You have heard it many times eat a balanced diet. Eating a well-balanced whole foods diet that is full of whole grains, cold pressed oils (preferably avocado), leafy vegetables, and nuts can help you maintain an ideal weight and possibly reduce menopause symptoms.

Healthy Lifestyle Habits for Menopause

My preferred meal plan is ovo-vegan. Focus on eating mainly plant based meals. Much of the animal protein available contains steroid hormones which can be a possible trigger for hot flashes.

When you eat a well-balanced diet, you should receive all the required nutrients you need. Sometimes though our bodies may need some extra help. You may need to supplement with things like calcium to help keep bones strong. Vitamin D is also an important supplement that you may need. Make sure to work with your health care provider to ensure you are getting the right supplements.



Many of us work in sedentary jobs which is why ensuring we have some sort of exercise routine is important. Choose something that is weight bearing daily for 30 minutes. Exercise doesn’t just help your body function well it is good for mental wellness also.


If you are still experiencing stress with a daily exercise routine add in some other activities such as yoga, stretching, meditation or journaling to help you feel calm.

21-Day Program - Path to Achieving Your Ideal Life

When our body transitions through menopause the hormone changes are unavoidable and can cause some health concerns. Things that we need to be prepared for include:

  • Bone health – Osteoporosis is a major health risk for women in menopause. By eating right and incorporating exercise into your weekly routine you can maintain good bone health.

  • Weight – Is probably one of the most common struggles for women in menopause. Start today taking steps to reduce your consumption of processed foods and increase a whole foods diet.

  • Sleep disturbances – The fluctuating hormones can cause some women to have issues with good sleep. Avoid caffeine and eat a clean whole food diet, if you are still experiencing issues speak with your health care provider.

  • Skin health – Hormone changes can cause your skin texture to change. Make sure you avoid overexposure to sunlight, drink plenty of water and ensure you hydrate the skin to keep it supple.

  • Heart health – You should be focusing on a healthy whole foods diet which will keep your heart healthy.

Make sure you are keeping up with your routine medical exams and addressing any concerns to catch possible issues early so you can take steps to maintain positive health.


Remember menopause is a natural transition in your life. This is a wonderful time to celebrate your successes and continue to create your ideal life.

Ideal Weights book by Dr. Mahnaz Azim

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