Managing Menopause Symptoms: Lifestyle Changes, Nutrition, Exercise, and More

Menopause is a natural phase in every woman’s life, but it comes with a variety of physical, emotional, and mental challenges. As hormone levels shift, particularly estrogen, progesterone, and testosterone, many women experience symptoms like hot flashes, mood swings, sleep disturbances, and weight gain. Fortunately, there are many ways to alleviate these symptoms through lifestyle changes, such as exercise, a balanced diet, improved sleep hygiene, and stress management techniques. In this blog, we will explore how adopting a healthier lifestyle can significantly improve your menopausal experience.

Exercise and Physical Activity

Exercise is again the best recommendation for health improvement that can be offered here.

Of course, implementing exercises alone without following any other changes or advice (where needed) is not going to do the trick. But let’s start from here.

Exercises can improve overall health and have specific benefits that help ease common issues like weight gain, mood swings, and hot flashes. But not only that. Indeed, exercises, and in particular strength training, are positive stress, which allows the body to regenerate and ensure the slowing down of bone and muscle mass, which is one of the main issues that a woman going through menopause is going to face.

Here is a list of exercises routine, that you could focus on to. But keep in mind that if you really want to chose, I would strongly suggest Strength Training.

• Aerobic Exercise:
  Walking, swimming, cycling, or jogging would help in improving circulation, promote heart health, and relieve stress (for the last one, especially if done in open air environment). Regular aerobic exercise has also been shown to reduce the frequency and intensity of hot flashes. Plus, it aids in weight management, especially during menopause when metabolism slows.

• Strength Training:
  Engaging in strength training exercises, such as weightlifting or resistance band workouts, helps preserve muscle mass and improve bone density, which decreases as estrogen levels decline. This is essential for reducing the risk of osteoporosis and maintaining a strong bond and muscle mass.

• Yoga or Pilates:
  Both yoga and Pilates are great for improving flexibility, balance, and muscle strength while reducing stress and anxiety. These low-impact exercises help maintain your physical health and mental well-being, both of which can be affected by hormonal fluctuations during menopause.

• Tai Chi or Qigong:
  These ancient practices involve slow, deliberate movements and deep breathing. They are excellent for enhancing balance, reducing stress, and promoting relaxation—especially helpful for managing mood swings and anxiety.

Eating an Anti-Inflammatory Diet

A nutrient-rich diet can significantly improve menopause symptoms. By incorporating specific foods and avoiding certain triggers, you can reduce inflammation, balance hormones, and support your body’s needs during this transition.

• Phytoestrogens:
  Phytoestrogens are plant-based compounds that mimic estrogen in the body and can help alleviate symptoms like hot flashes and night sweats. Foods rich in phytoestrogens include soy products (tofu, tempeh, edamame), flaxseeds, lentils, chickpeas, and whole grains.

• Calcium and Vitamin D:
  As estrogen levels decline, the risk of bone loss and osteoporosis increases. To support bone health, incorporate calcium-rich foods such as leafy greens (kale, broccoli, sesame seeds), fortified plant-based milks, and dairy products. Vitamin D is crucial for calcium absorption, so get it from sun exposure or foods like fatty fish (salmon, mackerel) and fortified foods. Vitamin D is cumulative, so during the longer days of the year, ensure to spend some extra time in the sun. But of course, do so during the safest hours and not at UV light pick time. Regarding Vitamin D and Calcium supplements, there is a strong debate about whether they are good or what potential side effects they have, so you’d better talk to your GP about the specifications.

• Healthy Fats:
  Omega-3 fatty acids found in fatty fish, flaxseeds, chia seeds, and walnuts have anti-inflammatory properties that can help reduce joint pain and inflammation during menopause. These healthy fats also support heart health, which is increasingly important as estrogen levels drop.

• Whole Grains and Fiber:
  Fibre helps stabilise blood sugar levels and improves digestion, which can be helpful as metabolism slows. Incorporate fiber-rich foods like whole grains (brown rice, oats, rye), fruits, vegetables, and legumes to support digestive health and reduce bloating. In the case of beans and grain, ensure that they are soaked when needed to reduce the bloat side effect.

• Limit Sugary and Processed Foods:
  Foods high in sugar and processed carbs can cause blood sugar spikes and crashes, leading to irritability and fatigue. This is where having a variety of fresh food is a key component. So yes, no one wants you to overstress about what you eat or not, but, generally speaking, if you have never looked into a balanced anti-inflammatory diet, it is time to do so.

Reducing Alcohol and Inflammatory Foods

Both alcohol and inflammatory foods can exacerbate menopause symptoms, so limiting or avoiding them can provide significant relief.

• Limit Alcohol:
  While alcohol might seem like a way to unwind, it can actually trigger hot flashes, disrupt sleep, and contribute to mood swings. Moderation is key—try limiting your alcohol intake to no more than one drink per day, and if possible, reduce it further to see if it improves your symptoms. Alcohol is a substance that the body does not recognise, and it has quite a hard time breaking it down.

• Avoid Inflammatory Foods:
  Highly processed foods, refined sugars, and trans fats can increase inflammation in the body and worsen menopause symptoms like joint pain, fatigue, and mood swings. Instead, focus on anti-inflammatory foods such as berries, leafy greens, fatty fish, and nuts to support your body during this phase. Inflammatory foods are all those that contain Omega-6 fatty acids, which are long-chain fatty acids, that would get collected in your Lymphatic System at first, and attacked by the macrophages (white cells), inciting an inflammatory response.

• Caffeine:
  Excessive caffeine can disrupt sleep and worsen hot flashes. If you find that caffeine aggravates your symptoms, consider reducing your intake or cutting back on coffee and other caffeinated beverages, especially in the afternoon or evening. Here is a great podcast from ZOE podcast about Coffee (and yes, it is pro coffee overall).

Sleep Hygiene

One of the most challenging aspects of menopause is the disruption to sleep patterns. Hot flashes, night sweats, and hormonal fluctuations can lead to poor-quality sleep, which, in turn, exacerbates fatigue, irritability, and other symptoms. Here are some tips for improving sleep hygiene:

• Create a Relaxing Bedtime Routine:
  Establish a calming pre-sleep routine to help signal to your body that it’s time to wind down. This might include reading, journaling, or taking a warm bath with relaxing essential oils like lavender. Gentle stretches or a short meditation session can also help you relax before bed.

• Cool Down the Room:
  Hot flashes and night sweats can be disruptive to sleep, so make your bedroom environment as comfortable as possible. Keep your room cool by using fans or air conditioning, and choose breathable fabrics like cotton for your sheets and pajamas.

• Limit Screen Time Before Bed:
  Blue light emitted from phones, tablets, and computers can interfere with your body’s ability to fall asleep. To improve sleep quality, avoid electronic devices at least 30 minutes before bed and instead engage in a quiet, relaxing activity.

• Consistent Sleep Schedule:
  Going to bed and waking up at the same time each day helps regulate your body’s internal clock. Aim for 7 to 9 hours of sleep each night to help improve mood, reduce fatigue, and promote better overall health.

• Limit Naps:
  While napping may seem like a good idea, long or late naps can make it harder to fall asleep at night. If you do need a nap, try to keep it under 30 minutes earlier in the day.

Stress Management

Stress can make menopause symptoms worse, particularly mood swings, hot flashes, and sleep disturbances. Managing stress effectively is an essential part of maintaining balance during menopause.

• Mindfulness and Meditation:
  Practices such as mindfulness and meditation help reduce stress, improve emotional well-being, and boost focus. Even just 10 to 15 minutes of daily practice can make a big difference in how you feel. In terms of what type of meditation to practice, there are endless choices. In my opinion, what could work best is the simplest, so sit on a chair or on the floor, in a quiet space, close your eyes and start observing the breath that comes in and out of your nostrils. Just try your best to be objective about that detail. Is the air cold, hot, or does it feel like there’s more air in one nostril than the other one?

• Breathing Exercises:
  Deep breathing exercises like diaphragmatic breathing help calm the nervous system, lower cortisol levels, and promote relaxation. If you want to create more of a breathing practice, it is worth it to look into the breathing box technique. In this technique, you breathe in via your nose for 4 seconds, hold the breath for 4 seconds, breathe out for 4 seconds, and hold no breath for another 4 seconds. Repeat this sequence at least 4 times.

• Journaling:
  There are 2 types of journaling to look into.
  – One is for distressing, so you can write down your thoughts and feelings can help process emotions and alleviate stress.
  – The second one is more for tracking down symptoms , if ever needed, and is based on the tracking level of stress, quality of sleep and food intake, as well as time spent exercising. The quality and quantity of those factors can help in reducing symptoms, as we know, and seeing how it is effective via journaling can be helpful to maintain a routine with it.

• Support Networks:
  Having a supportive network of family, friends, or other women going through menopause can make a huge difference. Sharing your experiences with others who understand can help you feel more empowered and less isolated. Somewhere to start can also be a book, where you can read others’ experiences and gain tips and suggestions about how to handle your experience.

How Melbourne Massage and Treatment Services Can Help Women with Menopause Symptoms?

At Melbourne Massage and Treatment, I offer services that can help with Menopausal management.

Manual Lymphatic Drainage

Manual Lymphatic Drainage, or MLD, is a hands-on treatment that I highly recommend for relaxation purposes. Indeed, this technique not only helps manage oedema and pain but also leaves you with a feeling of deep relaxation.

Fitness Class

Fitness Classes are both a short-term and long-term aid. Learning how to train and building strength will be your main goal for symptom management and injury prevention.

Both these services are available Monday to Saturday, and a booking is highly recommended.

But if you have any enquiries and want to know more about how I can help you with your presentation, contact me now or book a 15-minute free online Treatment Plan consultation.

FAQ

1. What lifestyle changes can help ease menopause symptoms?

Regular exercise, a balanced anti-inflammatory diet, stress management techniques, and good sleep hygiene are all powerful ways to manage menopause symptoms like hot flashes, mood swings, and weight gain.

2. Which type of exercise is best during menopause?

While all movement helps, strength training is highly recommended. It supports bone density, muscle mass, and metabolism—key areas impacted by menopause. Complementary exercises like yoga, Pilates, and aerobic activities also offer physical and emotional benefits.

3. Are there specific foods that help with menopause symptoms?

Yes. Foods rich in phytoestrogens (like soy and flaxseeds), calcium and vitamin D, omega-3 fatty acids, and fiber can help balance hormones, reduce inflammation, and support bone and heart health. Avoiding processed foods, alcohol, and excessive caffeine also makes a big difference.

4. How can I improve my sleep during menopause?

Establish a relaxing bedtime routine, keep your room cool, limit screen time, and stick to a consistent sleep schedule. Practices like deep breathing, meditation, and gentle evening stretches can also help improve sleep quality.

5. How can Melbourne Massage and Treatment Services support women going through menopause?

Services like Manual Lymphatic Drainage (MLD) promote relaxation and help with pain and swelling, while fitness classes focus on strength training for symptom management and injury prevention. A 15-minute free consultation is available for personalised treatment planning.