Menopause: What to Expect and How to Support Your Body
Menopause marks the end of your monthly cycles—it comes from the Greek mens (month) and pausis (cessation). It’s officially defined as one year after your last period.
The good news? No more periods.
The not-so-good news? Menopause is usually preceded by perimenopause—cue dramatic music! During this transition, you might experience:
- Hot flashes
- Mood swings
- Fatigue
- Night sweats
- Vaginal dryness
- Sleep disruptions
- Leaky bladder (especially when laughing, coughing, or sneezing)
For some, these symptoms last a few months; for others, up to 10 years. Every woman’s journey is unique—some breeze through, others face more challenges.
How Diet and Lifestyle Can Help
Vikki invited me to explore how nutrition, exercise, and wellness practices can support women during menopause. I started by speaking with women in different stages of the journey. Their stories were diverse, some humorous (like my sister’s airport hot flash saga!), and all deeply personal.
What I learned: A healthy lifestyle doesn’t erase symptoms but can ease and manage them.
Caffeine, alcohol, and spicy foods can worsen hot flashes and night sweats, while proper nutrition, physical activity, and support make a meaningful difference.
Advice from Our In-House Registered Holistic Nutritionist Expert:
Stephanie Metzger
I sat down with Stephanie Metzger, Registered Holistic Nutritionist at A Lyrical Body, to dive deeper into how food and fitness can support the menopausal journey.
Here are her top tips:
1. Eat a rainbow: Include colorful veggies, whole grains, and plant-based foods.
2. Focus on high protein: Helps build/maintain muscle, balance blood sugars, and promotes overall well-being.
3. Stay Hydrated: Aim for at least 2 L of water a day.
4. Reduce Stress: Cortisol (the stress hormone) issues can arise in perimenopause and be compounded by stress. When cortisol rises for a long time, it can contribute to weight gain. Focus on relaxation techniques such as deep breathing or practicing mindfulness/meditation exercises.
5. Practice Intermittent Fasting: Aim to give yourself 12-16 hours from dinner to breakfast - this can help shift your weight and improve your metabolism. Start with 12/12 (12 hours fast/ 12 hours eating_ and build up to a 16/8 window.
6. Reduce your intake of caffeine, alcohol, processed foods, refined carbohydrates, saturated/trans fats, and sodium.
7. Choose healthy fats: Unsaturated fats keep hormones and brain health in check. They will also help keep you fuller for longer and help to balance blood sugars.
8. Boost Calcium and Vitamin D: Post-menopause, women need around 1,200 mg of calcium daily and sufficient vitamin D to support bone health.
For night sweats, Steph recommends:
- Keeping your bedroom cool
- Wearing light pajamas
- Avoiding caffeine and alcohol at night
Support is Here for You
Menopause is a natural transition—and it’s not one you have to navigate alone. If you’re looking for personalized nutrition coaching and wellness support, Stephanie is here to help.
Book an appointment: wellness@alyricalbody.com