Is a Healthy Menopause Possible?

01 April, 2019
You should consider a healthy menopause a phase in a woman's life where she adapts and enjoys life to the fullest. Never take it to be a gloomy chapter of a woman's life.

When women approach the age of approximately forty, they start to experience certain signs of the famous and dreaded menopause. However, it shouldn’t be feared. That’s because a healthy menopause is possible.

This is a stage in a woman’s life during which she experiences big physical changes as well as emotional ones.

In this article, we’re going to give you some advice about how to have the most comfortable and healthy menopause possible.

Despite what others may say, it is possible to have a healthy menopause!

How can I have a healthy menopause?

No one can deny that the onset of menopause is a big event in a woman’s life,  even though she always knew that this day would arrive.

However, although menopause is inevitable, it doesn’t have to be a tough experience.

In fact, there are several things you can do to have a more comfortable and healthy menopause. All you need to do is follow the steps below:


Maybe you weren’t very sporty when you were younger, but when you start menopause it’s best to make an effort to do some exercise at least twice a week.

This is because exercise will keep your joints, muscles and heart healthy.

However, don’t forget that your workouts should be adapted to suit your abilities and needs.

A few benefits of exercise, among others, are:

  • Increased flexibility
  • Improved blood circulation
  • Improved breathing capacity

Furthermore, you can choose to do a calm activity as part of your exercise routine, such as pilates or yoga.

Or alternatively, you could simply go for a walk to the park. All these things contribute to a healthy menopause.

Eat fruits and vegetables

If you live a healthy live you will enjoy a healthy menopause.

You should eat 5 pieces of fruit or vegetables a day, as this is the daily recommended amount. This is important because fruit and vegetables contain minerals, vitamins, and fibers, which are good for your health.

Moreover, fruits and vegetables help increase your metabolism, contain very few calories, and satisfy your appetite. 

Furthermore, they reduce cholesterol, help you lose weight and they make you steer clear of fast food.

It’s important that you try to eat fresh fruit and vegetables that are in season, in order to get the most out of their nutrients.

Maintain a healthy weight for a healthy menopause

Weight control is necessary at any stage in life, but above all during menopause when your hormones appear to be against you.

Avoiding obesity or being overweight decreases the risk of suffering from joint, cardiovascular, and endocrine diseases.

Don’t hesitate to visit your doctor so that they can suggest the best diet to follow – one that suits your needs. In addition, try not to overeat certain foods that only make you gain more pounds and inches around your waist.

Get appropriate examinations

A woman talking to her doctor.

Did you know that the main cause of death during menopause is cardiovascular disease? Or that the risk of getting breast or womb cancer increases once you stop menstruating?

It’s vital that you go to gynecological examinations as well as any other type of examinations in order to rule out any anomaly.

This means that visiting a cardiologist and a gynecologist is a top priority, especially if illnesses that fall into these categories run in your family. All these steps are to ensure that you can go through this stage of your life in the best way possible.

A blood test, mammogram,or an electrocardiogram could save your life.

Give up bad habits

Do you smoke? Do you drink too much coffee? Are you a fan of ordering take-out? We suggest that from now on you try to change these habits, because they’re bad habits for people of all ages.

However, during menopause these habits make certain situations worse.

For instance, cigarettes, caffeine and alcohol absorb the calcium that your bones require to be strong and healthy. This is why it would be good for you to try and get rid of these habits, or at least reduce your consumption of things mentioned above.

See Also: Prepare a Calcium-Rich Remedy for Osteoporosis

Moreover, fast food consumption correlates to high cholesterol and a higher risk of suffering heart attacks.

Have a balanced diet for a healthy menopause

A woman with a bag of groceries giving a thumbs up.

Examples of foods which you should include in your diet to improve bone health are:

  • Eggs (rich in Vitamin D and calcium)
  • Low-fat dairy products
  • Almonds
  • Spinach

It’s also a good idea to eat oily fish, such as tuna, salmon, and sardines, among other types of fish, twice a week. That’s because they’re rich in omega-3 fatty acids, which are essential to your health. This type of fish also contains proteins.

Also don’t forget to consume olive oil, nuts, and legumes. 

Sleep well

Daily sleep requirements vary with age. However, the average amount of sleep an adult should get is 8 hours. Not sleeping enough harms your immune system as well as your nervous system, coordination, concentration and mood.

If you have problems with getting to sleep try the following things:

  • Set a fixed time for going to bed, as well as another for waking up – this includes the weekend.
  • Change your room and bed according to the season of the year.
  • Don’t watch TV before going to bed.

Be positive

This woman is positive and will enjoy a healthy menopause.

It’s true that it’s possible to believe that menopause is the enemy of or a nightmare for women who go through it, given that they experience so many changes in their body and because of the things said about this stage in life.

There are certainly some important issues that you must take into account during this phase, such as accepting that your body will go through changes, for example.

However, it’s vital to stay in a good mood and remain positive during menopause.

A proactive and grateful attitude is the best attitude to adopt. Just because your periods stop doesn’t mean that your life is also over. You should get the most out of these years of maturity!

Also Read: A Mind That Knows how to be Grateful Know Inner Peace

You’ll have the time and opportunity to choose what you like and to leave what makes you feel bad behind.

Surround yourself with people who love and understand you, spoil you and put you first. And never forget to enjoy yourself!

Menopause is also a great time to also have a fulfilling and healthy sex life with your partner, and not feel self-conscious about your gray hairs or wrinkles.

  • Sleep Foundation. Menopause and Sleep. (2020). Recuperado el 14 de septiembre de 2020.
  • Mayo Clinic. Caffeine and menopause symptoms: Is there a link?. (2017). Recuperado el 14 de septiembre de 2020.
  • American Association of Retired Persons. Got Meno-gut? How to Lose the Belly Menopause Brings. (2018). Recuperado el 14 de septiembre de 2020.
  • British Dietetic Association. Menopause and diet: Food Fact Sheet. Recuperado el 14 de septiembre de 2020.