Important lifestyle adjustments should include:

Diet:

Eat a balanced diet rich in calcium and vitamin D will support your bone health.

Limiting the amount of caffeine you consume daily and cutting back on spicy foods can make your hot flashes less severe.

You can also eat more foods that contain phytoestrogens (nutrients that have estrogen-like properties in the human body), like:

• Soybeans
• Chickpeas
• Lentils
• Flaxseed
• Grains
• Beans
• Fruits
• Vegetables

Exercise:

Regular physical activity helps manage weight, improves mood, strengthens bones, and helps you sleep better. Weight-bearing exercises like walking or resistance training are particularly beneficial.

Kegel exercises strengthen your pelvic floor muscles to prevent bladder leaks.

Current guidelines recommend getting at least 150 minutes of moderate exercise and two sessions of resistance training per week.

Stress management:

Techniques such as mindfulness, yoga, or meditation can help manage stress and improve overall wellbeing.

Joining a support group can give you an outlet for the many emotions running through your head and may also help answer questions you may not even know you have (but be sure joining groups that are led by a menopause specialist). Talking to other people who are also transitioning to menopause can be a great relief for many people.

Avoid smoking and limit alcohol:

Both can negatively impact bone health, as well as increase the risk to your heart health. Limiting how much alcohol you drink can also lower your chance of getting breast cancer and help you sleep better.

The importance of regular screening:

• Heart health: regular check-ups to monitor changes in cholesterol levels and blood pressure are crucial
• Bone health: bone density screening every few years depending on your age and risk factors
• Cancers: the Bonitas Be Better Benefit provides a variety of health screenings to help detect various cancers. Women over 40 are provided with a mammogram every 2 years, for breast cancer. Women between the ages of 21 and 65 are provided with a pap smear every 3years, or an HPV PCR test every 5 years, for cervical cancer. Members aged between 45 and 75 are provided with a stool test for colorectal cancer.

Medical treatments:

Hormone Replacement Therapy (HRT): HRT can alleviate menopausal symptoms by replacing the hormones that your body is no longer producing. It’s important to discuss the benefits and risks with your healthcare provider, though – HRT may not be suitable for you.

Non-hormonal medications: medications like antidepressants, certain anti-seizure medications, or blood pressure medications can help manage some menopause symptoms.

Vaginal oestrogen: for vaginal dryness and discomfort, an oestrogen gel can be effective and has fewer side-effects compared to HRT.

Mental health matters:

Don’t hesitate to seek professional help if you’re struggling with mood changes or depression. Make an effort to stay connected, as maintaining social connections and engaging in activities you enjoy can enhance emotional well-being.