Life changer

Change of life

Menopause can be challenging, but exercise and healthy food could help you manage the symptoms

It is a natural process, but menopause is not a frequent topic of conversation. And when it is, it is not often spoken about positively.

Altered female hormones trigger perimenopause and menopause, resulting in various symptoms — including anxiety, mood swings, brain fog, hot flushes, heightened stress and lowered libido — which can start years before periods stop and continue after.

In traditional Chinese medicine, menopause is known as the “second spring”, a time of wisdom and renewal. While it can be a frustrating and confusing life stage that significantly affects your life, you can take steps to manage symptoms — and the chances of developing chronic conditions, too.

Get moving

Stress triggers a release of cortisol, which can trigger fat to be laid down around the abdomen. Regular exercise can help you maintain a healthy weight, improve your quality of life and reduce stress and anxiety. Aerobic exercise is excellent for cardiovascular health and contributes to a healthy weight. Regular exercise also reduces the likelihood of heart disease, type 2 diabetes and cancer, and reduces stress. Choose something you enjoy — you won’t do it if it’s a chore.

Maintain muscle

Weight training is essential. Lifting weights helps retain muscle strength. This helps to support bone health, joint flexibility and better balance (which may help reduce falls), control weight, reduce body fat, improve posture and boost selfconfidence and body image. It can also aid in healthy sleep.

Make healthy choices

Now it is more vital than ever to nourish your body. Stick to the 80:20 rule when you can — focus on healthy eating but occasionally enjoy the odd glass of wine or sweet treat.

Try to cut down on sugary foods and drinks as they can cause a spike in blood sugar before causing a dip — and when the drop is drastic, your hormones will be affected.

Consider switching to plant foods and plant milk products instead of dairy. Soy products contain isoflavones, similar to estrogen, and may help ease symptoms. They can also provide calcium for healthy bones and teeth.

Try to choose seasonal local produce and choose organic when you can to reduce the intake of chemicals.

Herbal healing

The world’s cultures have used healing plants as medicine for centuries. The World Health Organization recognises that 80 per cent of the world still uses traditional medicine. Traditional herbs used to treat menopause symptoms include: • Black cohosh and ashwagandha to ease hot flushes and night sweats. • Horny goat weed, tribulus and ashwagandha to promote a healthy libido. • Ashwagandha and schisandra to improve resistance to stress. • St John’s wort, on its own or with other herbs, to ease menopausal symptoms including anxiety, irritability and low mood.

Always check with your health professional. If you choose to follow this guide, remember, it is all about consistency and don ’t expect benefits overnight.

Ravinder Li y Nutritionist and Complementary Medicines Australia communications manager

Eat smarter

1 Include plenty of vegies and fruits. Each colour provides different nutrients.

2 Opt for healthy protein — nuts, seeds, soy products, legumes, oily fish, seafood, eggs, nut butters.

3 Eat more omegas, such as oily fish, nuts, seeds.

4 Go fibre-rich. Whole grains, nuts, seeds, vegies, fruits, beans and legumes feed beneficial probiotics in the gut.

5 Consume foods rich in probiotics, such as sauerkraut, kimchi, kefir and yoghurt.

6 Go low in sugars. Get natural sweetness from seasonal and dried fruits such as plums, apricots, peaches and mangoes.

7 Eat less saturated fat. This means less meat and, especially, processed meat products.

8 Watch your salt intake. Avoid salty takeaways and fast foods. Try herbs and citrus to flavour food gradually. Too much salt can raise your blood pressure.