Diet and exercise ease menopause symptoms

Menopausal woman: healthy exercise and diet

Diet and exercise are incredibly important during the menopause transition. Jane tells us how she changed her lifestyle and shares her top tips.

Menopausal woman with healthy diet and exerciseWhen I started experiencing signs of the menopause one of the first things that changed was my dietary tastes.

Going from being a vegetarian for more than 25 years, I started craving fish, before eventually meat, including rare steaks and black pudding.

As your body changes, as part of the menopause process, it is important to adapt your diet and lifestyle. This will help keep you healthy and potentially even help relieve some of the symptoms. Here are my top tips on diet and exercise for menopausal women.

Listen to your body

Going from being a vegetarian to a meat eater wasn’t easy for me, but ultimately you have to listen to what your body needs. When I was pregnant I also started craving certain foods, while not being able to tolerate others, and it is because I needed the vitamins and minerals contained within these products. The menopause is no different.

If you find yourself suddenly craving certain foods then google what this could mean. This could tell you what your body could be lacking, so you can start to incorporate the appropriate vitamins and minerals into your diet.

Chocolate to help you sleep

It sounds too good to be true doesn’t it? But high-quality, dark chocolate is high in magnesium which is proven to help you sleep. But don’t go overboard, try having just a couple of squares before bedtime if you’re suffering from menopausal insomnia.

See also  Why is the language of ageing so negative?

Keep moving

The menopause can cause muscle or joint pain, so the initial response to this is often to stop exercising completely. However, exercise releases feel good endorphins which can help improve your mood and can even help with your immune system.

If high-intensity work outs are proving too painful for joints then why not try different types of exercise – go for a long walk, or aqua aerobics. If you aren’t suffering from muscle and joint pain then high intensity interval training (HIIT) is recommended as this helps maintain muscle tone, helps with fatigue and increases bone density.

Strength from the inside

It’s time to think about maintaining healthy bones. It is essential for women going through the menopause to increase their intake of calcium, magnesium and Vitamins D and K. The menopause can cause bones to become brittle, so it’s essential that women use their diet and exercise to try and combat this where possible.

Cut down on alcohol

Sorry. But reaching for a glass of wine may no longer be the right way to unwind after a hard day. Alcohol is high in sugar and can therefore cause you to gain weight. It can also increase the frequency and intensity of hot flushes and night sweats.

And relax…

Exercise such as Pilates and yoga put an emphasis on controlling your breathing and movements, which can help you relax and unwind. But they can also help benefit you when bouts of anxiety and irritability strike.

Mood swings are a common symptom of the menopause. These breathing techniques can be used to help you stay calm whenever you’re in challenging situations.

See also  Menopause: why aren't we talking about it?

Keep an eye out for more menopause tips from Esteem’s Jane Hallam.

Esteem – No Pause, is a range of nightwear, loungewear and lingerie made specifically for women who suffer from night sweats, one of the most common symptoms of the menopause.

Created by Jane Hallam, the specialist clothing range uses performance tested, breathable wicking fabrics. Esteem – No Pause provide style and comfort to the millions of women who suffer from night sweats, helping to improve their sleep and boost their confidence. Esteem – No Pause can be purchased exclusively from

Women with menopause symptoms on a bed


About Jane Hallam

At a cross-roads in her life and experiencing night sweats associated with the peri-menopause, Founder and Director of Esteem – No Pause, Jane Hallam, sought to seek out suitable clothing to wear in bed to avoid waking up cold and damp. Available clothing solutions were only aimed at menopausal women and were in the main shapeless. Dissatisfied with the difficulty in finding clothing that was both stylish and able to keep her dry and comfortable, Jane sought to develop a range that could meet these needs and appeal to a wide range of women. In June 2015 Jane left her full-time job – which as a single parent of a teenager was not the easiest of decisions to make – and began her journey developing Esteem – No Pause. Today her range gets rave reviews.