Photo by: Gustavo Fring – Pexels
There is a lot of discussion about whether a healthy lifestyle can alleviate menopause symptoms so this article will discuss some of the factors behind this idea. The average age that women go through menopause in the US is 51. A woman is officially in menopause when she’s missed her period twelve months in a row, due to declining estrogen. Early menopause occurs before 45 years of age and premature menopause is prior to age 40 (OASH). Several factors can influence the onset of menopause including:
Race – black women reach menopause around 8 months earlier than white women
Genetics – women with a family history of early menopause are at risk for the same
Smoking – women who smoke may reach menopause a year or two earlier
Medication – chemotherapy can damage ovaries and stop periods
Pregnancy – pregnancy and breastfeeding could potentially lower your risk of early menopause
My wellness journey started in November 2022, and I’ve managed to improve my health one habit at a time. This process has been rewarding, but without consistency and discipline, it wouldn’t have been possible. There are times when I don’t feel like going for my daily walk or creating a weekly meal plan, but I’ve learned to dig deep and do it anyway.
I talk a lot about the power of to-do lists. I still put time and effort into writing one every day. This is a great way to be consistent and stay on track. You’re more likely to be productive if you write down your tasks. I’ve been creating a to-do list since November 2022. John C. Maxwell, a well-known author and leadership expert, said that “success resides in your daily routine.” Here’s a typical day for me outside of work and sleep:
Read
Prayer/Affirmations
Stretch
Guitar
Write
Filling your day with healthy, productive tasks is known to be beneficial to your overall health. Some believe this could somewhat “delay” the onset of menopause or ease the transition. Avoiding harmful habits can help preserve ovarian function longer. Some of the best habits to adopt for general health include:
Exercise – reduces stress hormones, boosts endorphins, improves insulin sensitivity. Strength training is amazing for your bones.
Well-balanced diet – stabilizes blood sugar and reduces insulin spikes and inflammation. Nutritious food protects long-term health.
Limit sugar – sugar causes spikes and crashes in blood sugar with can intensify irritability, fatigue, and hot flashes. It also promotes weight gain and could have a negative impact on bone, heart health, and sleep.
Refrain from smoking and toxin exposure – these endocrine disruptors hinder natural hormones. BPA, plastics, and pesticides can mimic or interfere with hormones, affecting menopause symptoms.
Abstain from alcohol – avoiding alcohol helps your liver process hormones more effectively, stabilizes blood sugar, supports reproductive hormones, and protects thyroid and stress hormone balance.
Maintain a healthy weight – excess fat tissue can produce estrogen, leading to imbalances.
Manage stress – stress triggers cortisol which can block or suppress estrogen and progesterone production.
Prioritize sleep – restores melatonin and growth hormone levels which is key for repair and balance.
Stay hydrated – helps flush toxins and supports all hormone-driven processes.
So, while hormones set the stage, genetics, lifestyle, mental health, and overall aging determine how menopause feels and progresses. My blog is filled with articles that focus on life-changing healthy habits from various angles.
Adopting healthy habits can make a powerful difference in how smoothly you transition through menopause. By nourishing your body with balanced foods, staying active, managing stress, and prioritizing good sleep, you give your hormones a better chance to stay in balance and your body the resilience it needs to adapt. These small, consistent lifestyle choices not only help ease common symptoms like hot flashes, mood swings, and fatigue, but also protect long-term health, supporting your heart, bones, and overall well-being far beyond menopause.
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