December 02, 2021 3 min read

Top Tips for a healthy menopause

Bodily and psychological changes are inevitable as you age, but these changes shouldn’t hold you back from doing what you love or feeling like your best self. Understanding menopause and making your mental and physical health are the first steps to better handling its symptoms and making this transition liberating and empowering. Here are our top tips for a healthy menopause.

1. Look after your bones

Strong, healthy bones are important for everyone but in menopause because oestrogen levels drop, bone loss and a decline in bone density is common.

Getting adequate amounts of calcium and vitamin D3 is critical to bone health so be sure to eat calcium-rich food like dairy and leafy green vegetables and be sure to get out into the sun a little every day to get your vitamin D.7 Calcium and vitamin D supplementation may be recommended by your healthcare practitioner.

According to the International Osteoporosis Foundation, the estimated average vitamin D requirement for older adults to reach optimal levels is 800-1000 IU per day.

2. Prioritise mental wellbeing

Self-care is critical to staying healthy and it important to take some time out to rest, replenish and regain your energy and vitality.

Help to calm your mind with and mindful activity – colouring, creating a beautiful craft or communing with nature are great ways to unwind and re-set. And finally, surround yourself with friends you trust and who you can let your hair down with.

3. Focus on great nutrition

A varied and balanced diet that includes fruit and vegetables, whole grains, good fats, high-quality lean protein and dairy products can contribute to supporting daily wellbeing during menopause.

4. Grab some weights

Exercise is a great way to maintain weight and keep your heart healthy.

Along with your regular cardio workouts be sure to include some weight-bearing and strength training exercise. Weight-bearing exercise means carrying your body weight and includes things like brisk walking with a backpack, jogging and running.

Strength training includes using resistance bands, free weights or barbells to target specific muscle groups. Exercise is essential for supporting healthy bones and muscles.

5. Avoid hot flush triggers

Alcohol, spicy food, cigarettes and caffeine can trigger hot flushes so you may want to limit these.

6. Care for your skin

As oestrogen levels drop, skin tend to become drier because oestrogen supports skin by stimulating collagen and oil production – keeping skin well-moisturised.

Invest in a great moisturiser and consider a supplement to support beauty from within like hydrolysed collagen, vitamin C and hyaluronic acid.

7. Sleep

Avoid caffeine and keep a regular night-time schedule and aim for 7-9 hours a night.

Make sure your bedroom temperature is cool and invest in breathable natural fibre sleepwear and sheets to stay comfortable.


Sleeping better in Menopause

  • Maintain a healthy weight, being heavier can result in obstructive sleep apnoea.
  • Avoid nicotine, caffeine and alcohol especially in the late afternoon and early evening.
    These substances are known to lower sleep quality.
  • Limit liquids before bedtime to avoid having to get up during the night.
  • Have a night-time routine and incorporate a few relaxation techniques like deep breathing or yoga.
  • Don’t switch on the lights if you wake up – this will wake you up even more.
  • Sleepwear should be cool and comfortable
  • Get professional help – Cognitive Behavioural Therapy (CBT) may also be helpful

8. Manage stress

Many women may find menopause stressful, there are lots of different things that can be done to help deal with stress.

Writing to do lists, exercise, and self care are just a few things that can be done to help manage & reduce stress.

9. Keep a symptom diary

Be in tune with how and what you are experiencing and be open-minded in your response.

10. Seek professional help

Many women find talking to a councillor or psychologist can be helpful during this transition. You don’t have to do this alone.

11. Take a supplement

There are many food supplements on the market that are formulated to support women during their menopausal transition.

Consider supplements that include scientifically studied non-hormonal botanical ingredients shown to alleviate menopausal symptoms such as Siberian rhubarb ERr-731 and affron® Saffron.

Other botanical extracts traditionally used in menopause are sage, red clover and black cohosh. Bone support nutrients are critical too as calcium, magnesium and vitamin D all help to keep bones strong and healthy.

Find a great multivitamin and minerals specifically formulated for menopause – your nutritional needs are unique.

Support your body through menopause

Solgar MenoPrime Tablets

Solgar MenoPrime Tablets

  • Plant-based, hormone-free support for women 45+
  • Sugar & Gluten Free 
  • Unique combination of Saffron (affron®) and Siberian Rhubarb (Err-731®)

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