Menopause is a natural transition every woman experiences, but the journey doesn’t have to be a bumpy ride. While each woman’s experience is unique, certain lifestyle factors can exacerbate common symptoms like hot flushes, night sweats, and mood swings [1]. By understanding these potential pitfalls, you can take proactive steps to smooth your path through this transformative phase.

Here are 7 habits that could potentially intensify your menopausal discomfort:

1. Neglecting Your Diet

You are what you eat, and during menopause, this adage rings especially true. A diet high in processed foods, sugars, and unhealthy fats can wreak havoc on your hormonal balance and overall well-being. These foods can contribute to weight gain, mood swings, and even exacerbate hot flushes [6].

Instead, opt for a balanced diet rich in fruits, vegetables, whole grains, and lean proteins. Don’t forget to include foods high in omega-3 fatty acids, like fish, which can help combat inflammation and support brain health [10].

2. Skipping Exercise

Leading a sedentary lifestyle during menopause is like inviting discomfort to set up camp in your body. Regular physical activity is crucial for managing weight, reducing stress, and alleviating menopausal symptoms [5].

Aim for at least 30 minutes of moderate exercise most days of the week. This could include brisk walking, swimming, or cycling. Remember, exercise doesn’t just keep you fit; it also helps regulate your body temperature, potentially reducing the frequency and intensity of hot flushes [3].

3. Ignoring Stress Management

Stress is an unwelcome guest that often overstays its welcome during menopause. Chronic stress can amplify symptoms and make the transition more challenging. If you find yourself constantly juggling responsibilities without taking time to decompress, you’re likely doing yourself a disservice [7].

Incorporate stress-reduction techniques into your daily routine. This could be as simple as practicing deep breathing exercises, trying meditation, or engaging in relaxing activities like yoga or gardening.

4. Disrupting Sleep Patterns

Quality sleep can become elusive during menopause, but certain habits can make it even harder to catch those much-needed Z’s. Irregular sleep schedules, late-night screen time, and daytime napping can all contribute to sleep disturbances [8].

Establish a consistent sleep routine. Create a cool, quiet sleeping environment, avoid caffeine and alcohol close to bedtime, and resist the urge to nap during the day. If you must nap, keep it short (20 minutes max) and early in the afternoon.

5. Overindulging in Alcohol and Caffeine

That evening glass of wine or morning cup of coffee might seem harmless, but they can significantly impact your menopausal symptoms. Alcohol can disrupt sleep patterns and potentially trigger hot flushes, while excessive caffeine can increase anxiety and interfere with sleep [2].

Consider cutting back on both alcohol and caffeine. If you do indulge, do so earlier in the day and in moderation. Try substituting with herbal teas or infused water for a refreshing, symptom-friendly alternative.

6. Smoking

If you’re still smoking during menopause, you’re doing your body a significant disservice. Smoking not only increases your risk of various health issues but can also intensify menopausal symptoms, particularly hot flushes [2].

Quitting smoking is one of the best gifts you can give yourself during menopause. Seek support from healthcare professionals or support groups to help you kick this habit for good.

7. Ignoring Your Emotional Health

Menopause isn’t just a physical transition; it’s an emotional one too. Neglecting your mental and emotional well-being can exacerbate symptoms and make the journey more challenging [4].

Don’t hesitate to seek support when needed. This could be through talking with friends, joining a support group, or consulting with a mental health professional. Remember, taking care of your emotional health is just as important as managing physical symptoms [9].

Conclusion

Navigating menopause doesn’t have to be a solo journey filled with discomfort. By being mindful of these lifestyle factors and making positive changes, you can significantly improve your menopausal experience. Remember, small, consistent changes can lead to big improvements in how you feel.

If you’re struggling with menopausal symptoms or need personalised advice, don’t hesitate to reach out to healthcare professionals. They can provide tailored strategies to help you thrive during this transformative phase of life.

Embrace this new chapter with knowledge and positivity. After all, menopause isn’t just an ending – it’s the beginning of a new, empowering phase of your life.

References

1. Gold, E. B., Colvin, A., Avis, N., Bromberger, J., Greendale, G. A., Powell, L., … & Matthews, K. (2006). Longitudinal analysis of the association between vasomotor symptoms and race/ethnicity across the menopausal transition: study of women’s health across the nation. American Journal of Public Health, 96(7), 1226-1235.

2. Schoenaker, D. A., Jackson, C. A., Rowlands, J. V., & Mishra, G. D. (2014). Socioeconomic position, lifestyle factors and age at natural menopause: a systematic review and meta-analyses of studies across six continents. International Journal of Epidemiology, 43(5), 1542-1562.

3. Thurston, R. C., & Joffe, H. (2011). Vasomotor symptoms and menopause: findings from the Study of Women’s Health across the Nation. Obstetrics and Gynecology Clinics of North America, 38(3), 489-501.

4. Whiteley, J., DiBonaventura, M. D., Wagner, J. S., Alvir, J., & Shah, S. (2013). The impact of menopausal symptoms on quality of life, productivity, and economic outcomes. Journal of Women’s Health, 22(11), 983-990.

5. Daley, A., Stokes-Lampard, H., Thomas, A., & MacArthur, C. (2014). Exercise for vasomotor menopausal symptoms. Cochrane Database of Systematic Reviews, (11).

6. Kroenke, C. H., Caan, B. J., Stefanick, M. L., Anderson, G., Brzyski, R., Johnson, K. C., … & Wallace, R. (2012). Effects of a dietary intervention and weight change on vasomotor symptoms in the Women’s Health Initiative. Menopause (New York, NY), 19(9), 980.

7. Woods, N. F., Mitchell, E. S., & Smith-Di Julio, K. (2009). Cortisol levels during the menopausal transition and early postmenopause: observations from the Seattle Midlife Women’s Health Study. Menopause, 16(4), 708-718.

8. Baker, F. C., de Zambotti, M., Colrain, I. M., & Bei, B. (2018). Sleep problems during the menopausal transition: prevalence, impact, and management challenges. Nature and Science of Sleep, 10, 73-95.

9. Sliwinski, J. R., Johnson, A. K., & Elkins, G. R. (2014). Memory decline in peri-and post-menopausal women: the potential of mind–body medicine to improve cognitive performance. Integrative Medicine Insights, 9, IMI-S15682.

10. Brinton, R. D., Yao, J., Yin, F., Mack, W. J., & Cadenas, E. (2015). Perimenopause as a neurological transition state. Nature Reviews Endocrinology, 11(7), 393-405.