3rd October 2024

Manage menopause symptoms with these three changes

It’s no secret that menopause is a famously difficult time to navigate. This transformative stage in life often comes with a host of unwanted symptoms and side effects, from hot flashes and sleepless nights to low mood and weight gain. In addition to an increased risk of developing various chronic illnesses, it can feel like menopause impacts every aspect of your physical and mental health in one way or another. 

You may feel like you’ve already taken steps to minimise symptoms, whether through lifestyle changes or hormone replacement medications, but are you still struggling with unwanted symptoms? We recommend trying these three changes that may help you manage menopause symptoms more effectively.

Three changes to manage your menopause symptoms

Increase your exercise

Exercise has been shown to improve many menopause symptoms like weight gain, anxiety and insomnia, as well as reducing the risks to your heart and bone health. We recommend doing 10-20 minutes of daily physical activity to reap the full benefits of exercise, but especially so during menopause. There are some exercises that are more effective than others when it comes to menopause: resistance workouts may support heart health, HIIT (High Intensity Interval Training) can limit weight gain as it burns 25%-30% more calories than regular cardio, and doing Pilates three times a week has been shown to significantly decrease menopause symptoms.1,2

If you’re new to exercise, check out these tips or sign up to our Programme where you’ll find enjoyable workouts and beginner-friendly videos to guide you in a new fitness journey. 

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Woman exercising in a group class

Give mindfulness a go

The key is in the name, meno-pause: it really is the time to take a breath and focus on your mental health. Studies have found that, due to oestrogen fluctuations during menopause, you’re at an increased vulnerability to depression and anxiety.3 You’re also more likely to have issues with irritability, concentration and memory. Practising mindfulness has been shown to have a positive impact on these symptoms.4 Not only that, but one study also found that mindfulness even manages the impact of night sweats and hot flushes, ultimately leading to better sleep.5

Try a Mediterranean-style diet

The Mediterranean-style diet, that includes delicious, fresh foods like fish, Greek yoghurt, olive oil, nuts, non-starchy vegetables and more, is a key aspect of The Fast 800 as it’s been shown to be one of the healthiest ways of eating. It’s particularly effective for managing menopause symptoms, as it promotes weight loss, improves mental health and sleep and reduces your risk of developing illnesses commonly associated with menopause, such as cardiovascular disease, metabolic syndrome and type 2 diabetes.6,7,8

For delicious Mediterranean-style recipes, helpful meal plans and automated shopping lists, head to our Programme. Menopause shouldn’t mean you need to sacrifice your favourite foods, and with the Mediterranean-style diet you can enjoy everything from tasty dinners like this cheesy Mozzarella Chicken to indulgent desserts like this Mint Chocolate Brownies, so why not give it a go?

Our Programme really is a place that supports a menopause journey, by taking care of your exercise, diet and mental health to minimise those difficult symptoms. For access to exclusive content, recipes and workouts, sign up for your 7-day free trial of The Fast 800 Programme today.

References

 Falcone PH, Tai CY, Carson LR, Joy JM, Mosman MM, McCann TR, Crona KP, Kim MP, Moon JR. Caloric expenditure of aerobic, resistance, or combined high-intensity interval training using a hydraulic resistance system in healthy men. J Strength Cond Res. 2015 Mar;29(3):779-85. doi: 10.1519/JSC.0000000000000661. PMID: 25162652.

Lee H, Caguicla JM, Park S, Kwak DJ, Won DY, Park Y, Kim J, Kim M. Effects of 8-week Pilates exercise program on menopausal symptoms and lumbar strength and flexibility in postmenopausal women. J Exerc Rehabil. 2016 Jun 30;12(3):247-51. doi: 10.12965/jer.1632630.315. PMID: 27419122; PMCID: PMC4934971.

Alblooshi S, Taylor M, Gill N. Does menopause elevate the risk for developing depression and anxiety? Results from a systematic review. Australas Psychiatry. 2023 Apr;31(2):165-173. doi: 10.1177/10398562231165439. Epub 2023 Mar 24. PMID: 36961547; PMCID: PMC10088347.

Sood, R., Kuhle, C.L., Kapoor, E., Thielen, J.M., Frohmader, K.S., Mara, K.C., Faubion, S.S. (2019), ‘Association of mindfulness and stress with menopausal symptoms in midlife women’, Climacteric, 22 (4), pp. 377–82. doi:10.1080/13697137.2018.1551344.

Carmody, J. F., Crawford, S., Salmoirago-Blotcher, E., Leung, K., Churchill, L., Olendzki N. (2011), ‘Mindfulness training for coping with hot flashes: results of a randomized trial’, Menopause, 18 (6), pp. 611–20. doi:10.1097/gme.0b013e318204a05c

Emilio Ros, et al. Mediterranean Diet and Cardiovascular Health: Teachings of the PREDIMED Study, Advances in Nutrition, Volume 5, Issue 3, May 2014, Pages 330S–336S, https://doi.org/10.3945/an.113.005389

Jacka, F.N., O’Neil, A., Opie, R. et al. A randomised controlled trial of dietary improvement for adults with major depression (the ‘SMILES’ trial). BMC Med 15, 23, 2017,  https://doi.org/10.1186/s12916-017-0791-y

Godos J, et al. Adherence to the Mediterranean Diet is Associated with Better Sleep Quality in Italian Adults. Nutrients. 2019 Apr 28;11(5):976. doi: 10.3390/nu11050976. PMID: 31035395; PMCID: PMC6566275.

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