Healthy Aging for Women: Menopause and Beyond

Healthy Aging for Women: Menopause and Beyond

As you age and transition into menopause, you want to age gracefully and feel your best as you enter your golden years. A healthy lifestyle, including quality nutrition, regular exercise, sleep, and stress management, can help you make the transition much smoother and set you up for a thriving and healthy life in menopause.

Menopause and Your Health

Menopause is a significant milestone in a woman’s life, bringing physical, emotional, and hormonal changes. While menopause is a natural transition, it often comes with uncomfortable symptoms such as hot flashes, mood swings, sleep disturbances, and changes in metabolism. 

Here are some of the steps you can take to mitigate some of those symptoms and support your health as you age.

Menopause and Nutrition

Nutrition is vital during menopause, as hormonal changes can influence metabolism, bone density, and heart health. Women experiencing menopause should focus on specific nutrients that support healthy aging such as calcium, vitamin D, protein, fiber, and omega-3 fatty acids. 

A few foods that include these nutrients important for menopause include:

  • Leafy greens

  • Fatty fish like salmon

  • Nuts and seeds

  • Dairy or fortified plant-based alternatives 

While this isn’t an extensive list of healthy foods good for menopause, these foods provide essential nutrients that support bone health, brain function, and cardiovascular wellness.

Hydration plays a significant role in healthy aging. Drinking enough water helps maintain skin elasticity, digestion, joint lubrication, and mental clarity. Women should aim to drink at least eight glasses of water daily, adjusting based on activity levels and climate.

Supplements During Menopause 

While a healthy diet is always the foundation for good health, specific supplements can support your well-being. Start by adding a multivitamin made specifically for women 50 and above, such as our Whole Food Multivitamin for Women 50+. This multivitamin contains a different balance of nutrients tailored specifically for women over 50, which differs from products for women under 50.

You may also want to consider a tailored menopause supplement that contains specific herbs and nutrients to target common symptoms like hot flashes, mood swings, and sleep disturbances. Our Menopause Support Supplement contains black cohosh, ashwagandha, and red clover, herbs that have been shown to address various menopause-related health concerns. 

Physical activity during menopause

Physical activity complements good nutrition and is essential for healthy aging. Regular exercise, including weight-bearing and resistance training, strengthens bones, improves cardiovascular health, and supports a healthy mood and brain. 

Aim for 150 minutes a week of a physical activity you love for general well-being. Consider low impact exercise like yoga and other gentle exercises which can significantly reduce stress and improve flexibility, supporting overall health.

Stress management during menopause 

Stress management is equally critical for health. Try techniques such as mindfulness meditation and deep breathing exercises to reduce menopause-related stress. 

Sleep can be impacted by shifting hormones and increase your stress levels. To improve sleep, consider maintaining a regular sleep schedule, limiting caffeine and screen exposure before bedtime, and creating a calm sleep environment.

Social engagement and mental stimulation also greatly benefit women during menopause and beyond. Staying socially active through community involvement, friendships, or family interactions can prevent feelings of isolation, improve mental health, and keep your brain healthy.

With a bit of effort and partnering with a healthcare provider to develop personalized strategies for long term well-being, menopause can be a healthy time of life. By integrating balanced nutrition, targeted supplementation found in our line of healthy aging supplements, regular physical activity, stress management, and active social engagement, you can significantly improve your quality of life during menopause. 

References: 

  1. Erdélyi A, Pálfi E, Tűű L, et al. The importance of nutrition in menopause and perimenopause-A review. Nutrients. 2023;16(1):27.   

  2. Li S, Xiao X, Zhang X. Hydration status in older adults: Current knowledge and future challenges. Nutrients. 2023;15(11):2609.   

  3. Physical Activity Guidelines for Americans. Accessed March 4, 2025. https://odphp.health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines   

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