Menopause marks the end of the fertile years and the beginning of a new phase of life, usually between the ages of 45 and 55, but it can start a few years earlier. The hormonal changes during this time bring about physical and emotional shifts. Understanding what’s happening in your body can help you manage this phase better and see it as an opportunity for positive changes.

Dr. Mary Claire Haver, a U.S. women’s health expert, coined the term "menopause toolkit." The toolkit includes advice on medication, nutrition, supplements, exercise, stress management, and sleep.

The goal is to give you more control over your symptoms and well-being. However, there’s no “one-size-fits-all” approach. Every woman is unique, and what works well for one may not be as effective for another. Often, it’s a process of trial and error to find the optimal combination of measures.

Nutrition – the foundation of well-being

What you eat affects not only how you feel but also how you age. A balanced diet is especially important during menopause to counteract muscle loss, hormonal changes, changes in your gut microbiome and energy dips.

• •Unprocessed foods – especially vegetables and fruits: Fresh, unprocessed foods like vegetables and fruits contain essential vitamins, fiber, minerals, and antioxidants your body needs to function well. Including more plants into your diet is your safest bet. However, many don’t realize that the nutrient content in fruits and vegetables has decreased over the last century due to intensive cultivation and higher water content—sometimes by more than 50%! Local market produce or items from direct farmers are often more nutrient-dense than those from large supermarkets. If you have the time, check out a local market – you’ll notice the difference!
• •Protein power: As you age, your body loses muscle mass—protein helps slow this process. Whether from plant-based sources (like lentils, chickpeas, and nuts) or animal sources (like fish and lean meats), a protein-rich diet is essential to stay fit and keep your metabolism active. Building more muscle doesn’t just make you feel stronger; it also makes it easier to lose weight and burn body fat.
• •Healthy fats – avocados and nuts: These foods provide healthy fats that are anti-inflammatory and protect your heart. They’re also rich in omega-3 fatty acids, which benefit the brain and skin.
• •Hydration is key: At least 2 liters of fluids per day help your body function optimally. Water and unsweetened fruit juices are ideal. Remember, your skin and organs also benefit from adequate hydration. When you’re dehydrated, you’ll feel it right away – fatigue, headaches, and even mood swings are often the result.

Supplementation

Due to over-cultivation, the nutrient and vitamin content in fruits and vegetables has significantly decreased in recent decades. Therefore, even with a balanced diet, supplements can be helpful. Vitamin D3, for example, supports bone health and can prevent osteoporosis, which many people lack. Omega-3 fatty acids are proven to protect the heart, so if you don’t manage to eat omega-3-rich foods like seafood, chia seeds, or walnuts several times a week, consider a supplement. Trace elements like selenium may have protective effects against various cancers, and B vitamins support the nervous system. But be honest with yourself: taking supplements is just a complement to a healthy diet and not a free pass for soft drinks and fast food.

Exercise – the key to long-term health

Regular exercise is one of the best ways to keep your body strong and healthy. Especially during menopause, exercise not only protects you from bone loss and osteoporosis but also boosts your heart, muscles, and immune system. Peter Attia, a well-known health and longevity expert, often emphasizes the importance of staying fit as we age to help prevent diseases like diabetes, cardiovascular issues, and even cancer.

Small steps are the beginning, but with a clear strategy, you can steadily improve your fitness level:

• •Start with activities you enjoy: 8,000 steps per day are a good start. But aim for twice-weekly strength training and ideally 150 minutes of moderate cardio each week. Activities like brisk walking, cycling, or swimming count.
• •Strength training at home or the gym: You don’t always have to go to the gym – strength training can be done at home with videos, dumbbells, or just your body weight. Squats, planks, or push-ups are excellent exercises. If you need more motivation, try a class or join a peer group.
• •Group training: Put on some music, grab a friend, and head to the gym or work out together at home. It’s not only fun but helps you stick to it.
• •Gradual increase: Start with exercises that match your current fitness level and gradually increase the intensity. For example, begin with shorter, lighter workouts and intensify them over time.

Contact us to learn about your individual menopause exercise regime !

Stress management – find your inner calm

Stress has a huge impact on your hormones and can intensify menopausal symptoms. That’s why it’s essential to develop techniques that help you relax. One of the most effective methods for stress management is breathwork. These breathing exercises are now widely recognized in the U.S. and have scientific backing. They’re also gaining popularity in Germany.

• •Take a deep breath: Regular breathing exercises, like the 4-7-8 technique, have proven especially effective in lowering stress hormones and regulating blood pressure. These techniques are easy to learn and can be practiced anytime.
• •Mindfulness and meditation: Regular meditation or simple breathing breaks can help clear your mind and center yourself. Start with just a few minutes each day and keep it up for at least a week – you’ll see the benefits.

Sleep – the foundation for energy and focus

Sleep disturbances are common during menopause. But there are simple techniques to “trick” your brain. Good “sleep hygiene” is the key.

• •Optimize your sleep environment: A dark room, regular sleep times, and turning off screens at least an hour before bed make a huge difference. These basic measures help train your brain to fall asleep faster.
• •Stay consistent: Use a sleep tracker to monitor and gradually improve your sleep quality.

Hormonal and non-hormonal treatment options

When symptoms become more intense and are a burden, medical treatments are often an option. Menopause hormone therapy (MHT) is proven to be the most effective way to relieve symptoms like hot flushes or sleep disturbances. There are also non-hormonal alternatives that help, such as specific antidepressants or medication targeting vaso-motor systems directly. Talk to your doctor to find the best solution for you.

Sources:

• •Marie Claire Haver: The New Menopause: Navigating Your Path Through Hormonal Change with Purpose, Power, and Facts. Penguin Books. ISBN: 9781529948271
• •Marie Claire Haver: The Pause Life. https://thepauselife.com/
• •Erdélyi A et al. The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients. 2024; 16(1):27. https://doi.org/10.3390/nu16010027
• •Silva TR et al.Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021 Jun 23;13(7):2149. doi: 10.3390/nu13072149. PMID: 34201460; PMCID: PMC8308420.
• •Grindler NM et al. MD. Menopause and exercise. Menopause 22(12):p 1351-1358, December 2015. | DOI: 10.1097/GME.0000000000000536
• •Nguyen ™ et al. Exercise and Quality of Life in Women with Menopausal Symptoms: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. International Journal of Environmental Research and Public Health. 2020; 17(19):7049. https://doi.org/10.3390/ijerph17197049
• •Xu Q et al.. Examining the relationship between subjective sleep disturbance and menopause: a systematic review and meta-analysis. Menopause 21(12):p 1301-1318, December 2014. | DOI: 10.1097/GME.0000000000000240
• •Cintron D et al. Efficacy of menopausal hormone therapy on sleep quality: systematic review and meta-analysis. Endocrine. 2017 Mar;55(3):702-711. doi: 10.1007/s12020-016-1072-9