Menopause Healthy Living

Menopause Healthy Living

“Healthy lifestyle changes, like regular exercise, a balanced
diet and good sleep routines, can ease menopausal
symptoms and improve health after menopause”.1

Umbrella

What may the Menopause Healthy Living Umbrella include?

Depending on the Source (DotS) this Umbrella may include:

  • Menopause Healthy Lifestyle/Living
  • Menopause Lifestyle Management

Menopause Healthy Living

Is there an association between menopause and healthy living?

In Looking After Yourself Around the Time of Menopause the (Australian) Jean Hailes for Women’s Health (JH) note:

“Healthy lifestyle changes, like regular exercise, a balanced diet and good sleep routines, can ease menopausal symptoms and improve health after menopause”.2

In The 2023 Practitioner’s Toolkit for Managing Menopause: Management – Considerations for All Women At Menopause, published online 30 October 2023, the authors explain:

“The importance of improving lifestyle factors such as good nutrition, being physically active, cessation of smoking, limiting alcohol and stress management should be highlighted, as healthy behaviors confer benefits to all women”.3

In their Menopause Wellness Hub the (British) Women’s Health Concern (WHC) explain:

“However you choose to manage your menopause symptoms, your lifestyle choices are going to be the cornerstone of any treatment plan you choose.

Hormone Replacement Therapy (HRT), Cognitive Behavioural Therapy (CBT) and other complementary and alternative treatments can all be very helpful, but the transition to menopause is a good time to review your lifestyle. Not only can this help manage menopausal symptoms in the short term, it can lay the foundations for good health through perimenopause, menopause, and the years to come”.4

Symptom Management

What is some general advice for symptom management?

In The 2023 Practitioner’s Toolkit for Managing Menopause: Management – Considerations for All Women At Menopause: General Advice for Symptom Management the authors explain:

  • “Overweight and obesity, and smoking are risk factors for VMS. Weight reduction may result in reduced VMS in overweight women and smoking cessation should be encouraged
  • Exercise, yoga and relaxation methods have not been found to be effective for VMS, but these activities may improve sleep and general well-being”.5

What is VMS?

VMS can be an abbreviation for Vasomotor symptoms e.g. Hot flushes and night sweats.

Lifestyle Checklist

Is there a lifestyle checklist?

On page two in Perimenopause and Menopause: Your Questions Answered: What Can I Do? reviewed April 2026, the WHC elaborate on:

“Maintaining a healthy lifestyle now is an investment in your future health. Consider the following lifestyle checklist:

  • Diet: Eat a balanced diet low in saturated fat and salt. Ensure you get plenty of calcium and vitamin D to protect your bones. Aim to maintain a healthy weight
  • Exercise: Aim for 150 minutes a week. Mix “cardio” (walking, swimming) with strength exercises (weights or resistance) to keep bones and muscles strong
  • Smoking: If you smoke, now is the time to stop. Smoking is known to trigger more frequent and severe hot flushes
  • Alcohol: Stick to fewer than 14 units a week and have at least two alcohol-free days. High intake can worsen symptoms and increase breast cancer risk
  • Emotional Health: Don’t ignore your mental wellbeing. Stress reduction, mindfulness and talking therapies can be effective”.6

Health Care Provider

What if I would like help with healthy living?

If you would like help with healthy living, it may be in your best interest to choose to talk to your health care provider about this.

The WHC also note:

“Every woman experiences the menopause differently. It is helpful to remember that your body is changing, as it did during puberty when you were a teenager. While it can be challenging, understanding the changes allows you to make the right choices for your body. Help is available and you do not have to “just get on with it!””7

Who is a GP?

DotS and/or DotC (Depending on the Country) a GP may be a qualified and registered general practitioner, a medical practitioner, a medical doctor or a doctor.

Health Topics A-Z

Where may I find Health Topics A-Z related to Menopause Healthy Living?

In Health Topics A-Z you may find:

Health Topics A-Z

Links

Where may I find Links related to Menopause Healthy Living?

Your Country may have Links similar to:

Links

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New or Updated

  1. A Guide To Healthy Habits for Menopause
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  3. An Empowerment Model for Managing Menopause
  4. Menopause Healthy LivingAre You Up To Date on Your Preventive Care?
  5. Askearlymenopause.org [Ask EM] [+ Video: What Is Early Menopause?]
  6. BMS TV: Menopause – Weight Gain, Nutrition and Lifestyle
  7. Bioidentical Hormones: Are They Safer?
  8. Build Better Bones.org
  9. Cognitive Behaviour Therapy (CBT) for Menopausal Symptoms
  10. Complementary & Alternative Therapies: Non-Hormonal Treatments for Menopause Symptoms
  11. Complementary Medicines and Therapies for Hot Flushes
  12. Complementary Medicines and Therapies: Options for Menopausal Symptoms
  13. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Cognitive Behavioral Therapy and Menopause
  14. Consumer Video and Podcast Series: 2024 Consumer Videos and Podcasts – Preparing for Your Menopause Health Care Visit
  15. Consumer Video and Podcast Series: 2025 Consumer Videos and Podcasts – Nutrition At Menopause and Why It Is Important
  16. Could It Be Perimenopause? How Hormones Influence the Brain
  17. EMAS On-Demand Webinars [European Menopause and Andropause Society] [Multiply Languages]: Genitourinary Syndrome of Menopause (GSM): Diagnosis and Evidence-Based Management
  18. EMAS On-Demand Webinars [European Menopause and Andropause Society] [Multiply Languages]: Menopause and Mental Health: Managing Anxiety, Depression, and Cognitive Changes
  19. EMAS On-Demand Webinars [European Menopause and Andropause Society] [Multiply Languages]: Sleep Disturbances In Menopause
  20. Emotional Wellness In Menopause
  21. Exercise In Menopause
  22. FDA Direct: Removing Black Box Warnings for HRT (Part 1/2)
  23. Find A Menopause Practitioner [United States and Other]
  24. Find A Practitioner [Australasian Menopause Society i.e. Australia and New Zealand]
  25. Find Your Nearest BMS Menopause Specialist [British Menopause Society]
  26. First Symptoms of Menopause
  27. Genitourinary Syndrome of Menopause
  28. Handling Hot Flushes and Night Sweats| Dr Louise Newson
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  35. Hormones & Mental Health: What Every Woman Needs To Know | Live With Dr Louise Newson
  36. How Hormones Reduce Inflammation and Keep You Healthier for Longer
  37. How Small Lifestyle Changes Can Transform Your Health
  38. How To Manage Menopausal Symptoms
  39. How To Talk To Your Doctor About Midlife Brain Fog
  40. How Vaginal Hormones Can Transform the Health of Women
  41. IMS Interview Series for Women: Lifestyle Medicine With Prof. Rossella Nappi | For Women
  42. International Menopause Society (IMS) Recommendations and Key Messages on Women’s Midlife Health and Menopause
  43. Joint Position Statement By the British Menopause Society, Royal College of Obstetricians and Gynaecologists and Society for Endocrinology on Best Practice Recommendations for the Care of Women Experiencing the Menopause
  44. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Early and Premature Menopause [+ Video: Menopause Only Happens In Your 50s]
  45. Later Years (Around 50 Years and Over): Menopause and Post Menopause Health – Menopause [+ Video: Menopause]
  46. Menopause Healthy Living Life’s Essential 8
  47. Live Your Life Well [Mental Health]
  48. Looking After Yourself Around the Time of Menopause [Multiply Languages]
  49. Management of Perimenopausal and Menopausal Symptoms
  50. Managing Menopause Symptoms With Nutrition and Diet
  51. Mayo Clinic Minute: Why Alcohol and Menopause Can Be A Dangerous Mix [+ Video Courtesy: Mayo Clinic News Network]
  52. Mayo Clinic Q&A: What Heart-Healthy Habits Should I Consider Starting In the New Year?
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  57. Menopause Fact Sheet: The Menopause
  58. Menopause Map: Downloadable Resources – My Personal Path Print Tools: Questions for Your Health Care Provider
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  68. Menopause: Identification and Management [NICE Guideline]
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  73. Mymenoplan.org [My Menoplan, United States]
  74. National Center for Complementary and Integrative Health: Herbs At A Glance
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  78. Online Events [International Menopause Society]: IMS Partnership Symposia Series – It Is Not Just Incontinence – Common Bladder Problems Around Menopause
  79. Online Events [International Menopause Society]: IMS Partnership Symposia Series – Weight, Wellness, and Women At Midlife: Rethinking Obesity In the Menopause Transition
  80. Online Events [International Menopause Society]: IMS Partnership Symposia Series – What’s Hot? Options for Treatment of Hot Flushes 2025
  81. Online Events [International Menopause Society]: IMS Partnership Symposia Series – What Is Sleep, What Is Menopause and How Do They Interact?
  82. Online Events [International Menopause Society]: Past Webinars – 2025: Lifestyle Medicine
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  84. Online Events [International Menopause Society]: Past Webinars – 2026: New IMS Recommendations – Midlife Body Changes
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  92. The Menopause Society Show: Menopause & Sexual Desire
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Sources

Where may I find the Sources quoted?

You may find the Sources quoted at:

Sources

  1. Looking After Yourself Around the Time of Menopause. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-topics/menopause/looking-after-yourself-around-the-time-of-menopause/ Accessed: 12 June 2026
  2. Looking After Yourself Around the Time of Menopause. Jean Hailes for Women’s Health https://www.jeanhailes.org.au/health-topics/menopause/looking-after-yourself-around-the-time-of-menopause/ Accessed: 12 June 2026
  3. Davis, S. R., Taylor, S., Hemachandra, C., Magraith, K., Ebeling, P. R., Jane, F., and Islam, R. M. The 2023 Practitioner’s Toolkit for Managing Menopause: Management – Considerations for All Women At Menopause. Published Online: 30 October 2023 https://www.tandfonline.com/doi/full/10.1080/13697137.2023.2258783 Accessed: 12 June 2026
  4. Menopause Wellness Hub. Website Updated: June 2026. Women’s Health Concern https://www.womens-health-concern.org/help-and-advice/menopause-wellness-hub/ Accessed: 12 June 2026
  5. Davis, S. R., Taylor, S., Hemachandra, C., Magraith, K., Ebeling, P. R., Jane, F., and Islam, R. M. The 2023 Practitioner’s Toolkit for Managing Menopause: Management – Considerations for All Women At Menopause: General Advice for Symptom Management. Published Online: 30 October 2023 https://www.tandfonline.com/doi/full/10.1080/13697137.2023.2258783 Accessed: 12 June 2026
  6. Perimenopause and Menopause: Your Questions Answered: What Can I Do? Reviewed April 2026:2. Women’s Health Concern https://www.womens-health-concern.org/wp-content/uploads/2026/04/38-NEW-WHC-FACTSHEET-Perimenopause-and-menopause-APRIL2026-A.pdf Accessed: 12 June 2026
  7. Perimenopause and Menopause: Conclusio.? Reviewed April 2026:3. Women’s Health Concern https://www.womens-health-concern.org/wp-content/uploads/2026/04/38-NEW-WHC-FACTSHEET-Perimenopause-and-menopause-APRIL2026-A.pdf Accessed: 12 June 2026
Topic Last Updated: 12 June 2026 – Topic Last Reviewed: 12 June 2026

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