Lifestyle Changes for Menopause

Reviewed by Jeremie Walker, MD, MBA · December 07, 2025

Menopause is a natural part of aging for women, characterized by the end of menstrual cycles. It often brings various symptoms that can affect daily life. Understanding and effectively managing these symptoms is crucial for maintaining quality of life during this transition.

1. Physical Activity and Exercise

Regular physical activity is known to improve overall quality of life during menopause. It can mitigate various menopause symptoms, including fatigue, depression, and bone density issues. Exercise has also been shown to positively impact metabolic health during menopause.

Types of Exercises

Aerobic Exercise: Activities like brisk walking, jogging, swimming, or cycling can help maintain cardiovascular health and manage weight.
Strength Training: Weight-bearing exercises and resistance training are crucial for bone health and muscle mass maintenance, both of which can be affected by menopause.
Yoga and Pilates These activities not only promote flexibility and strength but also help in stress reduction and mood improvement.

2. The Role of Diet in Menopause

Nutritional choices are vital in managing menopause symptoms. A diet rich in fiber, polyphenols, and probiotics supports gut health and overall well-being. Supplementation with vitamin D, omega-3, soy isoflavones, and magnesium has been shown to alleviate menopausal discomfort.

Daily Dietary Tips

Fruits and Vegetables: Include a variety of colorful fruits and vegetables to ensure a wide range of vitamins and minerals.
Whole Grains: Opt for whole grains over refined ones for better fiber intake.
Lean Protein: Incorporate lean protein sources like fish, poultry, and legumes.
Calcium-Rich Foods: Dairy products, leafy greens, and fortified foods are essential for bone health.

3. Mind-Body Therapies

Mind-body therapies can alleviate some menopausal symptoms, particularly those related to mood and sleep disturbances.

Practices to Include

Yoga and Meditation: These practices can help in managing stress and improving sleep quality.
Cognitive Behavioral Therapy (CBT): Especially effective in reducing the impact of vasomotor symptoms and improving general wellbeing.
Paced Breathing: Slow, deep breathing exercises can reduce feelings of anxiety.

Understanding Hormone Therapy

Recent research suggests that timely menopausal hormone therapy (MHT) may offer more benefits and fewer risks, particularly for women with low cardiovascular risk. MHT has been shown to reduce the severity of menopausal symptoms effectively.

MHT might be a suitable option for those experiencing severe menopausal symptoms, but it's important to consult a healthcare provider for personalized advice.

This comprehensive guide offers a pathway to manage menopause symptoms better, promoting a smoother transition through this natural phase of life.

Sources:

1. Dąbrowska-Galas, M., Dąbrowska, J., Ptaszkowski, K., & Plinta, R. (2019). High Physical Activity Level May Reduce Menopausal Symptoms. Medicina (Kaunas, Lithuania), 55(8), 466. https://doi.org/10.3390/medicina55080466

2. https://www.nutraingredients-usa.com/Article/2023/11/08/Menopause-Nutrition-interventions-for-symptom-support/

3. https://womensmentalhealth.org/posts/cbt-effective-menopausal-vasomotor-symptoms/#:~:text=Cognitive%20Behavioral%20Therapy%20or%20CBT,vasomotor%20symptoms%20in%20menopausal%20women

4. https://www.nia.nih.gov/news/research-explores-impact-menopause-womens-health-and-aging