Learn how to reduce menopause symptoms: Diet and exercise.

Menopause is a natural phase in a woman’s life, but the hormonal changes that accompany it can cause symptoms that affect quality of life. Hot flashes, difficulty sleeping, mood swings, fatigue, weight gain, or muscle loss are some of the most frequent complaints. And many women seek solutions to reduce the symptoms of menopause.

While there is no single solution for all women, scientific evidence shows that adopting a healthy lifestyle can help alleviate some symptoms and reduce the risk of health problems associated with menopause, such as bone loss and increased cardiovascular risk.

A balanced diet, combined with regular physical exercise, does not replace medical treatment when necessary. However, it can contribute to improving body composition, preserving muscles and bones, promoting more restful sleep, and increasing overall well-being.

This article discusses how diet and exercise can help reduce menopause symptoms, which foods and habits deserve more attention, and what scientific evidence recommends for experiencing this phase with better health and quality of life.

Does the body change during menopause?

During menopause, estrogen levels decrease. This hormone is involved in several bodily functions, including protecting bones and regulating body fat distribution.

Over the years, there is also a natural tendency to lose muscle mass. When we have less muscle, the body uses less energy at rest.

This helps explain why some women notice weight gain, especially in the abdominal area. But remember: hormonal changes during menopause are not the only cause!

Sleep, stress, unhealthy diet, physical activity, some medications, and aging itself also influence weight.

Therefore, at this stage of life, your goal should not only be to lose weight. It is equally important to preserve strength, mobility, and metabolic health.

Reducing Menopause Symptoms: Diet

There is no mandatory diet for this phase. It is also not necessary to eliminate foods.

According to various scientific guidelines, the Mediterranean diet is one of the most recommended approaches. It is varied, flexible, and easy to adapt to the Portuguese reality.

This dietary pattern prioritizes:

• Vegetables and greens;
• fruit;
• beans, chickpeas, lentils and other legumes;
• whole grains;
• fish;
• oil;
• oilseeds;
• seeds;
• eggs;
• dairy products in appropriate quantities.

Processed meats, sweets, soft drinks, and highly refined foods should be consumed in moderation. It’s not necessary to eliminate them completely. The most important thing is to maintain a balanced diet most of the time.

A simple way to organize your plate.

You don’t need to weigh all the food to prepare a balanced meal.

You can use this division as a reference:

• half the plate with vegetables or salad;
• a room with a source of protein;
• a quarter with rice, pasta, potatoes or another side dish;
• a little olive oil as the main source of fat.

For example, you could prepare a meal with hake, boiled potatoes, and vegetables. Another option would be a chickpea salad with egg, tomato, cucumber, and olive oil.

The simpler the routine, the easier it will be to maintain.

Is the amount of protein important?

As we age, muscle loss becomes a natural process. During menopause, decreased estrogen levels can accelerate this loss, which can result in reduced strength and decreased functional capacity.

Adequate protein intake, combined with regular strength training, helps preserve muscle mass and function.

Good sources of protein include:

• fish;
• eggs;
• chicken and turkey;
• milk, cheese and natural yogurt;
• beans, chickpeas, and lentils;
• tofu and other soy-based foods;
• oilseeds.

Ideally, protein intake should be distributed throughout the day, rather than concentrating it in just one meal.

For example, you can opt for natural yogurt or eggs for breakfast, include fish, white meat or legumes for lunch, and choose eggs, tofu, fish or another protein source for dinner. This distribution helps optimize muscle protein synthesis throughout the day.

And what about foods rich in fiber?

Fiber helps maintain regular bowel movements. It also contributes to satiety and helps control cholesterol and blood sugar levels.

It is present in foods such as:

• vegetables;
• whole fruit;
• oat;
• wholemeal bread;
• legumes;
• seeds;
• oilseeds.

If you consume few fiber-rich foods, increase the amount gradually. Increasing your intake too quickly can cause flatulence (gas) or abdominal discomfort.

Of course, it’s also important to drink water throughout the day.

Calcium and vitamin D: two allies for bones.

After menopause, bone loss accelerates. Obviously, there is an increased risk of osteoporosis and fractures.

Calcium helps maintain bone density and is particularly important for women. You can find it in milk, yogurt, cheese, sardines, some green vegetables, and fortified plant-based drinks.

Vitamin D helps the body use calcium. It is found in few foods and is also produced through sun exposure.

Although calcium and vitamin D are important, not all women need supplements. Therefore, seek advice from a healthcare professional before starting any supplements at this stage of life.

Can soy help resolve conflicts?

Soy contains isoflavones. These substances belong to the group of phytoestrogens.

Phytoestrogens are plant compounds that have an action similar to estrogen, but much weaker.

Some studies suggest that soy isoflavones may modestly reduce the frequency or intensity of hot flashes. However, the effect varies from woman to woman and we know that it depends, for example, on the gut microbiota.

Tofu, tempeh, edamame, and unsweetened soy milk can all be part of a balanced diet.

Supplements containing isoflavones require a risk-benefit assessment. They may not be suitable in all situations, particularly in women with a history of cancer.

Do I need to stop drinking coffee or alcohol?

Not all women react the same way to coffee, alcohol, or spicy foods. However, some notice that these foods worsen hot flashes, night sweats, or sleep difficulties.

Instead of eliminating everything immediately, observe your body. You can note when symptoms appear and what you consumed in the previous hours. This information helps identify possible triggers.

Alcohol should be consumed in moderation. Tobacco should also be avoided, as it can worsen symptoms and increase the risk of cardiovascular disease and bone density loss.

Reducing menopause symptoms: physical exercise

The best exercise is the one that respects your physical condition and that you can practice regularly.

You don’t need to start with intense workouts. Walking, climbing stairs, dancing, or cycling are already excellent options.

General recommendations suggest 150 to 300 minutes of moderate physical activity per week.

You can divide this time over several days. For example, 30 minutes of walking on five days of the week.

If you are sedentary, start with physical activity gradually: ten or fifteen minutes a day. Then, increase the time and maintain consistency.

Is walking enough?

Walking is one of the simplest and most accessible forms of physical activity. It contributes to cardiovascular health, improves endurance, helps control weight, and can reduce stress and promote better sleep quality.

However, walking alone is not enough to preserve all aspects of physical health during menopause. Strength training is essential to maintain muscle mass and bone density, while balance and flexibility exercises help preserve mobility and reduce the risk of falls.

Therefore, whenever possible, combine walking with two to three weekly strength training sessions and include balance and mobility exercises in your routine. This combination becomes particularly important as you get older and helps maintain independence and quality of life.

Why is strength training so important?

Strength training helps to preserve and increase muscle mass.

It can also improve:

• the posture;
• balance;
• the strength;
• autonomy;
• bone health;
• the ease with which daily tasks can be performed.

You don’t need to lift very heavy weights or use gym machines. You can use resistance bands, water bottles, or your own body weight.

Squatting into a chair, standing up and sitting down, pushing against a wall, or doing rowing exercises with a resistance band are simple examples of exercises that will contribute to your health.

Ideally, strength training should be done at least twice a week.

If you have joint pain, osteoporosis, heart problems, or another health condition, seek advice before starting an exercise plan.

Can exercise reduce hot flashes?

Exercise brings clear benefits to physical and emotional health. It can help with sleep, mood, anxiety, muscle strength and, consequently, quality of life.

However, the evidence regarding the impact on the frequency of hot flashes is not yet entirely consistent. In other words, some women experience a reduction in intensity, but others do not notice a clear difference.

Therefore, exercise should be seen as part of a comprehensive health plan. It should not be presented as a guaranteed solution for reducing the hot flashes typical of menopause.

An example of a weekly routine.

There is no perfect routine. This is just a suggestion that can be adapted:

Monday: 30-minute walk.

Tuesday: 30-minute strength training session.

Wednesday: cycling, swimming or another walk.

Thursday: mobility and balance exercises.

Friday: strength training.

Saturday: longer outing or leisure activity.

Sunday: rest or light movement.

You can also break up the exercise into shorter periods. Three ten-minute walks throughout the day is one option.

And what happens when you lack energy or motivation?

Not every day will be the same.

Poor sleep, night sweats, or feelings of depression can make exercise more difficult. On those days, adapt your plan instead of giving up.

You can take a shorter walk, do some stretching, or simple exercises at home.

The goal is not to follow a rigid routine. It’s about maintaining some continuity, within what the body allows.

Can diet and exercise replace medical treatment?

No.

A healthy lifestyle can help reduce menopausal symptoms and protect overall health. However, some women require specific treatment.

Hormone therapy remains the most effective option for moderate to severe hot flashes and night sweats, provided there are no contraindications. And, currently, other non-hormonal medications are also available.

The decision to start any therapy should be made with a healthcare professional, after assessing the symptoms, personal history, and preferences.

When should you seek help to reduce menopause symptoms?

You should seek advice if you need to reduce menopausal symptoms and notice:

• very rapid weight changes;
• persistent tiredness;
• intense sadness or anxiety;
• frequent bone or joint pain;
• vaginal bleeding after menopause;
• intense symptoms that appear suddenly;
• questions about medications or supplements.

Talk to a healthcare professional if your symptoms interfere with your sleep, work, personal relationships, or quality of life.

Remember that you don’t have to deal with this phase alone. The team at Farmácia Correia Rosa can answer questions about medication, supplements, bone health, and lifestyle habits. Whenever necessary, they can recommend a medical or nutritional assessment.

In conclusion, you don’t need to change your entire diet or start training every day.

Choose a simple change.

You can add vegetables to your dinner. You can walk for fifteen minutes. You can do two short strength training sessions per week.

Once that change becomes part of your routine, add another one.

Menopause doesn’t require perfection. It requires attention, balance, and care tailored to each woman. And yes, it is possible to reduce the symptoms of menopause!

Do you have questions about diet, exercise, or supplements during menopause? Talk to the team at Correia Rosa Pharmacy. Individual advice can help you make more informed decisions.