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Mediterranean diet

Simple Habits to Ease Menopause Symptoms

Strategic Insights

— 1 min read

Following World Menopause Day, Dr. Claire Phipps, GP and British Menopause Society specialist, highlighted eight easy health changes that could help support individuals through the menopause journey. These changes focus on nutrition, movement, and self-care. By incorporating these habits, menopausal women can alleviate symptoms such as night sweats, hot flushes, and anxiety.

Key Takeaways:

  • **1. Practice good sleep hygiene**: Make sure the room is cooler, wear cooler clothing, and avoid using phones late at night. This can help alleviate sleep disturbances. (Source: Dr. Claire Phipps)
  • **2. Reduce caffeine and alcohol intake**: Both can exacerbate symptoms and disrupt sleep. Limiting consumption can help alleviate night sweats and hot flushes. (Source: Dr. Claire Phipps)
  • **3. Drink more water**: Hydration is essential, especially during hot flushes and dryness. Aim to maintain hydration to prevent dehydration. (Source: Dr. Claire Phipps)
  • **4. Eat a balanced diet**: Focus on whole foods, such as brown carbohydrates, fruits, and lean protein. Consider a Mediterranean-style diet. (Source: Dr. Claire Phipps, Camilla Foster)
  • **5. Increase calcium intake**: Aim for dairy products, fortified plant-based milks, and leafy greens to support bone health. (Source: Dr. Claire Phipps, The Calcium Calculator)
  • **6. Practice self-care**: Make time for activities that bring joy and build happy hormones. This can help reduce anxiety and stress. (Source: Dr. Claire Phipps)
  • **7. Stay active**: Engage in movement, such as strength and resistance training, to protect muscles and bones. (Source: Dr. Claire Phipps)
  • **8. Incorporate movement hacks**: Start with small increases in physical activity, such as squats or staircase walking, to accommodate a sedentary lifestyle. (Source: Dr. Claire Phipps)

Statistics:

  • Most people fall short of recommended daily calcium intake. (Source: The Calcium Calculator)
  • Physical activity can help increase happy hormones and reduce anxiety and stress. (Source: Dr. Claire Phipps)
  • A balanced diet can alleviate symptoms and improve overall health. (Source: Dr. Claire Phipps)

Sources:

  • "Camilla Foster menopause care... simple changes can make a big difference". unattributed
  • "Drinking more water... increase calcium intake". unattributed
  • Dr. Claire Phipps (Source not directly attributed, assumed a personal interview)
  • "The Calcium Calculator".

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