Knowledge is Power: Supporting Menopausal Health Through Lifestyle Medicine

While Menopause is natural life-stage not a disease, it can bring symptoms and health risks that need personalised, holistic care (1). Lifestyle medicine which includes healthy eating, physical activity, mental well-being, avoidance of risky substances, restorative sleep and healthy relationships can make a real difference. Paired with other evidence-based treatments when needed, this approach gives us the power to make informed choices to feel strong and well through this stage of life (1).

In the coming weeks, we’ll be exploring the latest evidence-based insights from the International Menopause Society White Paper (1), on how lifestyle interventions can support your health and well-being throughout menopause and beyond.

This week, we’re focusing on two key pillars: healthy eating and avoiding risky substances. 

A healthy diet supports and enhances overall health. According to the World Health Organization (WHO), it should not only be nutritionally adequate but also culturally appropriate and environmentally sustainable (2).

Healthy eating has a significant impact on how we experience menopause while also protecting our long-term health (1). In midlife, hormonal changes can impact body composition, fat distribution, bone strength and heart health.

A balanced, nutrient-rich diet can help:

• Ease menopausal symptoms: Diets high in fruits and vegetables may reduce the frequency and severity of hot flushes and night sweats for some women.

• Lower the risk of chronic diseases: Healthy eating helps reduce the risk of heart disease, certain cancers, and type 2 diabetes.

• Support a healthy body weight: Nutritional choices can help manage weight and reduce central obesity, which becomes more common during menopause.

• Promote bone strength: Adequate intake of calcium, vitamin D, and protein supports bone health and reduces the risk of fractures.

• Enhance overall well-being: A nourishing diet contributes to better mood, energy, sleep, and cognitive function, key aspects of thriving through menopause (1).

The latest IMS White Paper researched some popular dietary patterns with menopause and found :

• Mediterranean diet (MedDiet): A highly studied diet rich in vegetables, fruits, wholegrains, olive oil, nuts and limited amounts of meat. Eating in this style can have a beneficial effect on menopausal women’s health such as reductions in weight, blood pressure, cholesterol and improving mood. 

• DASH Diet: This is like the MedDiet however includes an emphasis on reducing dietary sodium. Research indicates DASH is slightly better at reducing blood pressure than the MedDiet.

• Vegetarian or plant-based diets: Plant based diets share many of the benefits of the Mediterranean and DASH diet. There is also some research emerging that suggest this way of eating can prevent some cancers and neurodegenerative diseases. 

• Intermittent Fasting: A dietary pattern that includes a daily fasting window (can also be days of the week where eating is restricted) followed by normal eating is less studied than the others mentioned. It shows benefits to blood pressure and cholesterol however it’s long-term benefits and adherence are not certain (1).

Risky substances include tobacco, excessive alcohol, and recreational drugs, all of which can negatively affect both our physical and mental health (1).

Women are more susceptible to the harmful effects of substance use during menopause, partly due to the influence of ovarian hormones on how the body processes substances like alcohol, nicotine, and drugs. Substance use during this transition can worsen symptoms such as hot flushes, sleep disturbances, fatigue, mood changes, and reduced libido (1).

Smoking can accelerate the onset of menopause and intensify vasomotor symptoms like hot flushes and night sweats. Women who don’t smoke tend to report fewer symptoms and a better overall quality of life. Quitting smoking even if it leads to some weight gain can significantly reduce cardiovascular risks and improve overall health. (1).

Mood fluctuations during menopause may lead to increased alcohol use and risky behaviours (3). Alcohol disrupts hormonal balance, potentially raising oestrogen levels and increasing the risk of reproductive health issues and breast cancer. It’s also linked to liver disease, reduced bone density, and a higher risk of fractures (1). National guidelines recommend at least two alcohol-free days per week and limiting intake to no more than 10 standard drinks weekly. If you don’t drink, there’s no health reason to start (4).