Is a Healthy Menopause Possible?

· October 28, 2016
We should consider a healthy menopause a phase in a woman's life where she adapts and enjoys life to the fullest, instead of a gloomy chapter of her life.

When women approach the age of approximately forty, they start to experience certain signs of the famous and dreaded menopause.

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 announcement 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 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

Come frutas y verduras

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


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 food? We suggest that from now on you try to change these habits, because they are 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.

Moreover, fast food is related with high cholesterol and a higher risk of suffering heart attacks.

Have a balanced diet

Lleva una dieta equilibrada

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

  • Eggs (rich in vitamin D and calcium fixatives in the bones)
  • Low-fat dairy products
  • Almonds
  • Spinach

It’s also convenient to eat oily fish, such as tuna, salmon and sardines, among other types of fish, twice a week. This is because they are 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. For instance, 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

Sé positiva

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!

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

Surround yourself with people who love and understand you, spoil you and put you first and, finally, 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.