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Tips for a relaxed menopause: nutrition, exercise and self-care

Hot flashes, mood swings, sleep disturbances—welcome to menopause! During this phase of life, hormone levels undergo a "reboot," disrupting many women's daily lives. Here's what exactly happens in the body during menopause.

From premenopause to postmenopause: The phases of menopause explained
Phase 1: Premenopause
Phase 2: Perimenopause
Phase 3: Menopause
Phase 4: Postmenopause
What are the first signs of menopause?
Everyday tips for a relaxed menopause
Tips for nutrition during menopause: What is good for your body now
Natural help for women during menopause: herbal remedies
Conclusion: Well informed and relaxed through the menopause
Sources & Bibliography

From premenopause to postmenopause: The phases of menopause explained

Menopause is so named because it's not a sudden change, but rather a process that can stretch over several years . The body gradually adjusts its hormone production. Women experience this transition in four stages and in different ways.

Phase 1: Premenopause

Many women enter premenopause around their 40th birthday. During this time, hormone production changes significantly: The ovaries produce less progesterone and, later, less estrogen.

This often first becomes apparent through small changes in the menstrual cycle . Periods may become more irregular, lighter, or even stop completely for an extended period. Mood swings , breast tenderness, or occasional hot flashes may also accompany this stage.

Since the changes do not yet affect fertility, many women do not even think about menopause.

Phase 2: Perimenopause

Perimenopause begins approximately one to two years before the last menstrual period. It often occurs in the mid- to late 40s and marks a transitional phase with significant fluctuations in hormone levels.

The production of progesterone and estrogen continues to decline, so cycles become significantly more irregular and ovulation sometimes stops.

Phase 3: Menopause

Perimenopause ends twelve months after your last menstrual period—and thus exactly one year after menopause. Menopause itself is a specific point in time , marking the day of your last period . So, you only realize you've reached this point in retrospect. On average, this happens at around age 51, but some women experience menopause as early as their mid-40s.

During this stage , the ovaries stop functioning . Hardly any estrogen is produced, and ovulation no longer occurs, which is why women can no longer become pregnant after menopause. Perimenopause ends twelve months after the last menstrual period – and thus exactly one year after menopause. Menopause itself is a specific point in time that marks the day of your last period . So you only realize in retrospect that you have reached this point. On average, this happens at around 51 years of age, but some women experience menopause as early as their mid-40s.

During this stage , the ovaries cease to function . Estrogen production is low, and ovulation no longer occurs, which is why women after menopause can no longer become pregnant.

Phase 4: Postmenopause

Immediately after menopause, postmenopause begins, the duration of which varies from woman to woman. Hormonal balance has now permanently adjusted to a new level, and typical symptoms such as hot flashes gradually subside .

However, the risk of osteoporosis or cardiovascular disease increases. Studies suggest that one in three postmenopausal women develops osteoporosis.¹ Overall, women are estimated to lose up to 20 percent of their bone mass² in the first few years after menopause. Due to the hormonal changes, the body no longer benefits from natural estrogen protection.

What are the first signs of menopause?

Not every woman notices the onset of menopause immediately. Many changes creep in , and often it's only in retrospect that it becomes clear what's actually going on. An early, typical sign is an irregular cycle .

In addition, so-called vasomotor and emotional symptoms can occur.³ Vasomotor means that the symptoms affect the movement of the blood vessels and you are most likely to feel this in the form of hot flashes .

The most common symptoms of menopause include:

Hot flashes
Night sweats
Sleep disorders
Vaginal dryness
Mood swings or irritability
Tiredness or exhaustion
Concentration problems
Feeling of tension in the chest
Water retention
Weight gain
Joint or muscle pain

Not every woman experiences all of these symptoms. About one-third of women experience more severe symptoms, while another third experience only mild symptoms.⁴ However, it's important to remember that your symptoms are not your imagination, but the result of real hormonal changes .

It's also a fact that your body's hormones change during menopause, and your risk of certain diseases can increase. Therefore, it's important to support your body during this time with exercise and proper nutrition

Everyday tips for a relaxed menopause

There are various options to support the body during menopause, including hormonal treatments. However, many women over 40 prefer to first adjust their lifestyle to improve their well-being.

Whether you experience menopause as a turning point, experience mild symptoms, or want to prepare for the hormonal rollercoaster ride, the following everyday tips show what is possible without hormone therapy.

Keep moving

Regular physical activity is important at every stage of life, regardless of gender. Have you been a lifelong exercise slacker? It's never too late to get active! It's especially worthwhile during menopause: During this time, women gain weight more easily, their muscle mass decreases, and more fat is stored, especially around the stomach, than in a 25-year-old.

Studies also show that exercise can alleviate various menopausal symptoms.⁵ It is best to combine endurance training such as Nordic walking, cycling or swimming with strength training .

Endurance training strengthens the heart and circulation and helps burn calories, while strength training can prevent age-related muscle and bone loss. Just 30 minutes of strength training two to three times a week can make a difference.⁶

By the way, it's a good idea to incorporate yoga into your training plan: A meta-analysis has shown⁷ that downward dog and other poses can relieve various physical and psychological ailments .

Get tips for more exercise in your everyday life !

Relax and reduce stress

Yoga not only strengthens the body but also helps with relaxation . This is important because chronic stress can worsen hormonal fluctuations. Therefore, try to incorporate specific relaxation and mindfulness techniques into your daily routine.

One study found that mindfulness can reduce not only stress but also symptoms of menopause.⁸ This may be because mindful women automatically focus more on their well-being and spend their time on enjoyable activities .

Speaking of activities: In order to reduce stress, in addition to yoga,

Progressive muscle relaxation,
daily walks in the fresh air,
a warm relaxing bath with your favorite fragrance or
breathing exercises.

Also make sure you get enough sleep .

Tips for better sleep await you in our blog .

Take better care of yourself

Don't just view menopause as a physical change, but from a holistic perspective : It's also a time in life when many women gain new perspectives on their lives. Perhaps this is the first time in a long time that you can consciously take time for yourself.

For some women, menopause is even the starting point for finally leaving unrealistic expectations behind and discovering a new sense of serenity: The children are out of the house, career and relationship are stable, and you finally have more time for self-care . Exercise and relaxation contribute to this, as do good conversations with other women.

Tips for nutrition during menopause: What is good for your body now

Exercise, relaxation, and self-care are one thing. The other key to greater well-being during menopause is nutrition . During this crucial phase of life, it's important to adapt your eating habits to the physical changes.

The mantra for the diet of women during menopause is: less energy, more nutrients.⁹ Here's how to achieve this goal:

A touch of the South on your plate

Make your diet as balanced and plant-based as possible ¹⁰ by being inspired, for example, by Mediterranean cuisine.¹¹

It is based on

Vegetables
Fruit
legumes
Whole grain products
healthy fats
low-fat protein

This diet is also considered anti-inflammatory and can have positive effects on the heart and blood vessels.¹² This is beneficial because declining estrogen can increase the risk of cardiovascular disease.¹³

Integrate Omega-3 fatty acids

If you want to support your cardiovascular system, you should focus on foods that contain Omega 3 when cooking. These include, for example,

Fish such as salmon or mackerel,
Flaxseed or
high-quality vegetable oils.

You can find out more about the benefits and effects of Omega 3 in our blog.

Use fiber and complex carbohydrates

After menopause, your body no longer utilizes carbohydrates as efficiently as it used to. Blood sugar spikes after eating may therefore be more severe than before.¹⁴ This can lead to cravings or energy slumps.

What helps are:

Whole grain
Legumes
Vegetables
high-fiber foods
protein-rich meals

Incidentally, when estrogen levels drop, the tendency toward insulin resistance increases, and with it the risk of type 2 diabetes.¹⁵ Therefore, it is all the more important to pay attention to stable blood sugar levels and diet during menopause.

Incorporate plant estrogens into your daily routine

If your body is producing less estrogen, you can help: Phytoestrogens are plant substances that resemble the body's own estrogen. They are found in soy products, flaxseed, and red clover, for example. You'll learn more about them below.

Pay attention to calcium & vitamin D

After menopause, bone loss accelerates due to the lack of estrogen, so calcium and vitamin D are your new allies. Vitamin D is important for the body to absorb calcium properly.

So, make sure your diet contains plenty of calcium sources , for example:

Milk
yogurt
Oat drink
Cheese
green vegetables
Nuts

Drink enough & enjoy consciously

Your body needs sufficient fluids, even during menopause. Drinking about two liters of water or unsweetened tea a day supports your metabolism and skin. However, you should avoid too many caffeinated drinks or alcohol.

Natural help for women during menopause: What herbal remedies are available?

To specifically support your body during menopause and to compensate for the falling estrogen levels, you can also use herbal remedies.

Black cohosh: This North American plant is said to influence the temperature and emotion centers of the brain via the nervous system. Therefore, it is one of the best-known herbal remedies for menopause and can relieve hot flashes, sweating, and mood swings.¹⁶
Red clover: When it comes to counteracting estrogen deficiency during menopause, isoflavones, which are found in foods such as soy and red clover, can help. These secondary plant substances, known as phytohormones, are similar to the body's own estrogen. Although they are significantly weaker than real estrogen, they can help alleviate typical menopausal symptoms such as hot flashes or vaginal dryness. Anyone who has or is suffering from an estrogen-dependent condition, such as breast cancer, should definitely consult a doctor before use.¹⁷
Chasteberry: The purple berries of this Mediterranean shrub are often used to treat menstrual problems and can therefore also be helpful during perimenopause. Studies also suggest that regular use can reduce typical symptoms such as hot flashes.¹⁸
St. John's Wort: St. John's Wort may be helpful for restlessness, mood swings, or sleep disturbances. In a clinical study, the majority of women reported an improvement in their symptoms within a few weeks.¹⁹ However, the herb can interfere with the effectiveness of other medications such as the contraceptive pill or antidepressants.
Ashwagandha: A possible alternative to St. John's wort is ashwagandha . This plant from Ayurvedic medicine is considered an adaptogen. This means it helps the body cope better with stress. During menopause, ashwagandha can support well-being on several levels, for example, promoting restful sleep, relieving restlessness, and having a mild mood-enhancing effect.
Sage, lavender, valerian: These plants are particularly popular for supporting mild menopausal symptoms. Sage is often used as a home remedy for excessive sweating, while lavender and valerian are said to have a calming effect.

When using herbal remedies, it is important to pay attention to tested and high-quality preparations and to coordinate their use with your doctor.

Conclusion: Well informed and relaxed through the menopause

Menopause is a time of change. However, it also offers you the opportunity to take even more care of yourself and enjoy the time afterward with peace of mind. In addition to sufficient exercise and targeted relaxation, a balanced diet plays an important role during menopause, when hormones are rebalancing. And with herbal support, you can harness the power of nature to gently improve your well-being during this turbulent time.