That menopause brings changes is clear, but what exactly can you expect?
And what can you do to make this period of transition as comfortable as possible? Our coaches are happy to tell you more about the challenges menopause can bring and the strength you can draw from it.
At what age does menopause start?
Menopause occurs as a result of a woman’s egg supply running out, on average around the age of 51. The effects of menopause can influence not only your private life, but can also be noticeable at work. During this period, it’s especially important to listen to your body, acknowledge your needs, and take good care of yourself—both physically and mentally.
Did you know that…
- in 100 women enters menopause early, around the age of 40
- Healthy nutrition and physical activity can make a huge difference
- Talking about it with the people around you can really help
A period of change
During menopause, your hormone balance shifts, menstruation stops, and you may experience physical and mental discomfort. The most well-known symptoms are hot flashes and irritability, but poor sleep and reduced concentration can also occur. Less visible but certainly part of this life stage is an increased risk of cardiovascular disease and bone weakening
Healthy nutrition can help!
Healthy nutrition in general, but especially during menopause can have a huge impact on how you feel. In this phase of life, it may help to pay extra attention to certain nutrients. Ideally, you should get these from food rather than supplements. Think of calcium, which helps reduce bone loss, combined with vitamin D for better absorption. Additional protein and magnesium are also important to support muscles and bones.
Another key nutrient is omega-3, found in oily fish, walnuts, flaxseed, and chia seeds. These fatty acids support your heart and brain and may also help reduce hot flashes and other menopausal discomforts.
Also pay attention to how you react to certain foods. Alcohol, caffeine, and very spicy dishes can intensify symptoms. If you understand which nutrients support you and which don’t. LifeCheck’s dietitians can help create a personalized nutrition plan.
Staying active
As you get older, your muscle mass naturally decreases. Menopause accelerates this process due to hormonal changes. That’s why it’s especially important to stay physically active. Do what you enjoy, but it can be wise to include strength training at least twice a week to compensate for muscle loss.
Looking for inspiration for effective exercises? Look at LifeCheck’s Get Fit program.
The emotional impact of menopause
Menopause can bring emotional ups and downs. It may stir feelings of grief as your fertile years come to an end. You may feel overwhelmed by thoughts about aging and the physical changes that come with it. Mood swings are common and can range from discomfort to anxiety or depression. Sleep problems are also frequent and can lead to fatigue, stress, and reduced concentration. Mental self-care is therefore just as important as physical self-care.
Give yourself a positive boost, you’re not alone, talk about it
Menopause is a phase every woman goes through sooner or later, you’re not alone. Talking with friends or with professional LifeCheck coaches can give you the support and understanding you need during this time.
This is a period to make extra time for self-care and activities that bring you joy and positive energy. Spend more time outdoors, visit inspiring places, take time to develop yourself. Experiment with techniques like meditation and breathing exercises to reduce stress, boost emotional resilience, and create inner calm.
The positive side of menopause
Alongside the discomfort’s menopause may bring, hormonal changes can also have positive effects. As testosterone levels rise, women often become more decisive and proactive. This can help you embrace the new phase ahead and discover new possibilities.
Think about what you want during this new stage, both in your work and your personal life. Do you suddenly have more time to yourself? Are your responsibilities shifting, for example as children move out? What does your future look like, and how can you shape it?
Menopause marks the beginning of a valuable new chapter. Take the time to reflect and make concrete plans. Talk to our professional coaches about your goals and challenges or start a personalized nutrition plan with one of our dietitians.
