Prepare Your Body for Menopause
Don't wait for symptoms!
Why it matters and how to start
Menopause is a natural phase in every woman's life, yet it often comes with physical and emotional changes that can feel overwhelming. Preparing your body for menopause is a proactive way to navigate this transition smoothly, ensuring you feel empowered and supported during this time of transformation. It's never too early to start looking after your health and planning ahead - because like it or not, menopause will come BUT IT DOESN'T HAVE TO BE TOUGH.
Understanding Menopause
Menopause typically occurs between ages 45 and 55 and is marked by the end of menstruation. However, the period leading up to menopause, known as perimenopause, can last several years. During this time, hormone levels fluctuate, often causing symptoms like hot flashes, sleep disturbances, mood swings, weight gain, and bone density loss. There are almost 50 symptoms that can occur - and 73% of women don't connect what they're feeling to menopause because they think they're too young or it's just life getting on the way.
These menopausal symptoms are a signal that your body is undergoing significant changes, which is why preparing for menopause isn't just about managing symptoms—it's about setting a foundation for long-term health.
Why preparing your body matters
Physical well-being: As estrogen levels decline, risks of heart disease, osteoporosis, and other age-related conditions increase. Taking steps to strengthen your body early on can help mitigate these risks. We are in a very vulnerable time in menopause but this is our window of opportunity to take note of our bodies and work on the damage going on inside - inflammation, poor nutrient absorption, overworked organs, stiffening blood vessels etc.
Mental health: The emotional and psychological effects of menopause, such as mood swings, anxiety, and depression, are often underestimated. A healthy lifestyle can support hormonal balance and promote mental well-being during this transition. Many women can have dark and suicidal thoughts during this time and find they really can't cope. It's absolutely vital to seek help in this situation - but understanding and planning ahead can help out.
Long-term vitality: Menopause doesn't mean slowing down. In fact, by caring for your body now, you're investing in your future vitality. The right preparations can help you maintain energy, strength, and confidence well beyond menopause. Life goes on - menopause is far from the end of us. The Japanese term is Konenki and this means renewal of energy, second sprint. It's seen as a positive time, a chance for a new you, a chance for you to shine and be the center of your world.
Steps to prepare your body for Menopause
1. Prioritise nutrition: A balanced diet is key. Focus on nutrient-dense foods that support bone and heart health, such as calcium-rich leafy greens, lean proteins, and omega-3 fatty acids. Reducing processed foods and refined sugars can help manage weight and reduce inflammation. Eat as close to the source as you can - have a good look through your cupboards and sort out the UPF (ultra processed food) and go to the local market to stock up on seasonal fruit and vegetables.
Try to eat a healthy, balanced diet taking into consideration non-processed carbs, healthy fats, lean protein and fibre
2. Exercise regularly: Physical activity supports healthy weight, bone density, and cardiovascular health—all of which are critical as estrogen levels decline. Strength training, in particular, helps build muscle mass and strengthens bones, while aerobic exercises support heart health. Not only does exercise promote physical health, it helps with mental health as we release dopamines that buoy our mood and put a different light on what we're going through.
Train alone or with a PT or find a group class. Whatever suits you that you'll enjoy and stick to.
3. Manage stress: Stress exacerbates the symptoms of menopause, leading to more intense hot flashes, fatigue, and mood swings. Incorporate stress-management techniques like yoga, meditation, or mindfulness practices to help your body adapt. High stress levels also lead to poor sleep and poor sleep leads to weight gain. It's a vicious circle to be trapped in so it's vital to focus on what stresses you and work on that.
4. Get enough sleep: Hormonal changes can make sleep elusive, yet it's critical for overall health. Create a sleep-friendly environment, establish a consistent bedtime routine, and avoid stimulants like caffeine and electronics before bed. Try to stay in bed if you can, practice breathing exercises to relax you back to sleep. Create a habit of staying in bed.
Insomnia is a very common symptom in menopause and can be absolutely debilitating
5. Consider supplements: Some women benefit from supplements like calcium, vitamin D, or omega-3 fatty acids, but it's advisable to take a blood test before starting so you can see what your body is lacking. Certain herbal remedies, like black cohosh, may also help ease symptoms, but their effectiveness varies. Collagen, vitamin D, omega 3 and magnesium and among the most commonly taken supplements.
It's best to get our nutritional needs from natural food but, in menopause as our gut health changes, it can be advisable to turn to supplements (on top of eating a healthy balanced diet)
6. Hormone Therapy (if needed): Hormone replacement therapy (HRT) can help manage more severe menopause symptoms for some women. However, it's a personal decision that should be discussed with a healthcare professional, weighing the risks and benefits.
7. Stay Connected: Emotional support is just as crucial as physical preparation. Whether it's joining a support group or connecting with friends who are experiencing the same transition, having a network can help reduce feelings of isolation and anxiety. Join my Konenki WhatsApp group and receive my weekly newsletters to stay connected to other women. Never feel alone.
Looking ahead
Menopause is not the end of vitality, but a new chapter. With the right preparation, you can approach this stage of life with strength and confidence. By nourishing your body, staying active, managing stress, and seeking support, you'll be well-equipped to embrace the changes ahead.
Remember, every woman's journey through menopause is unique - and that's because it's not just about the ovaries. It's about our lifestyle that has preceded it. Preparing your body is not about avoiding change but about adapting to it in a way that empowers you to thrive through this natural phase of life.
Look ahead, not backwards - you're not going that way.
Conclusion
Taking proactive steps to prepare your body for menopause isn't just about symptom relief—it's about ensuring long-term health and well-being. By incorporating these habits early, you set yourself up for a smoother, healthier transition and a vibrant life beyond menopause.
Do not hesitate to contact me for help and advice on how to prepare for menopause - science has proven that the healthier you are as you enter menopause, the easier your transition will be.