Lifestyle-Based Menopause Treatments
What Causes Menopausal Symptoms?
Lifestyle is a powerful treatment tool during menopause. Nutrition, exercise, and stress management can support hormonal balance, relieve symptoms, and reduce long-term health risks.
At The Menopause Association, we view lifestyle care as the foundation of healthy menopause management—with or without medical therapies.
Nutrition
Food is one of your best allies in managing menopause. A hormone-supportive diet should include:
- Protein for lean muscle and metabolism
- Fiber to regulate blood sugar and digestion
- Healthy fats for hormone production and brain health
- Calcium and Vitamin D for bone strength
- Phytoestrogens (found in flaxseed, soy, lentils) for natural hormonal support
Many women also benefit from reducing alcohol, caffeine, and processed sugar to stabilize energy and mood.
Movement and Exercise
Exercise helps with more than just weight control. It can reduce hot flashes, improve mood, strengthen bones, and protect heart health.
Recommended activities include:
- Strength training (2–3x/week)
- Walking or low-impact cardio
- Yoga or Pilates
Balance and flexibility work
Stress Management
Chronic stress increases cortisol, which can make symptoms worse. Incorporating stress-reducing habits into your day can improve mental clarity, sleep, and emotional resilience.
Options include:
- Deep breathing or guided meditation
- Journaling
- Nature walks
- Digital boundaries and sleep routines
Explore more about emotional symptoms and how stress plays a role.