Experts Reveal Essential Tips to Prepare for Menopause

Menopause, often regarded as a taboo subject, is increasingly being brought to the forefront of women’s health discussions. Experts emphasize the importance of understanding both perimenopause and menopause, advocating for proactive measures to ensure overall well-being during these transitions. Health and fitness coach Olivia Devall highlights that many women experience perimenopausal symptoms such as irregular periods, night sweats, and mood changes as early as their 30s. Recognizing these changes can help women prepare for the challenges ahead.

Understanding the gradual nature of perimenopause is crucial. It typically spans several years, marking a transition that can begin long before menopause officially starts. Olivia Devall asserts that preparation should ideally begin in one’s 20s. “The more we understand our bodies and the changes they’ll go through, the better equipped we are to handle them smoothly,” she explains.

Building a Sustainable Fitness Routine

Incorporating exercise into daily routines is essential. Olivia recommends finding enjoyable activities that can be sustained over the long term. “Doing cardio, such as running and spinning, is great for maintaining a healthy heart,” she notes, but she urges women to embrace strength training as well. This form of exercise supports bone density, builds muscle, and maintains metabolic health—factors that become increasingly vital with age.

Women typically start to lose muscle mass at a rate of about 3-5% per decade after age 30. Olivia emphasizes the importance of strength training to combat this natural decline. “Building and maintaining muscle supports bone health and joint stability, boosts metabolism, and enhances overall resilience,” she explains. This preparation can improve confidence and endurance, crucial attributes as women approach menopause.

Nutrition and Recovery Strategies

Nutrition plays a pivotal role during this transitional phase. Faye James, a nutritionist, advises women to focus on a balanced diet rich in vitamins, fibre, and protein. “Eat the rainbow,” she suggests, underscoring the importance of diverse fruit and vegetable intake. Protein is especially vital, as it regulates blood sugar levels, helping to manage energy fluctuations associated with menopause.

Additionally, women are often encouraged to avoid the trap of skipping meals. Instead, maintaining a consistent intake of nutrients is more effective for long-term health. Alongside nutrition, recovery and stress management are equally important. Olivia points out that hormonal changes can heighten sensitivity to stress, affecting sleep and energy levels.

Practices such as yoga, mindfulness, and restorative stretching can help manage stress. “Consistency beats intensity in the long term,” she advises, emphasizing the need for injury-free training. Prioritizing quality sleep and scheduling active recovery days are critical to maintaining balance and overall well-being.

As women navigate this complex journey, it is crucial to steer clear of quick-fix solutions that promise rapid results without sustainable support. Instead, focusing on gradual lifestyle adjustments, such as regular workouts and mindful nutrition, fosters long-term success. Olivia concludes, “Fitness should be a lifelong commitment rather than an all-or-nothing sprint.”

Understanding one’s body and making informed choices during perimenopause and menopause not only enhances physical health but also contributes to overall quality of life. By taking proactive steps, women can better prepare for this significant life transition, ensuring they remain strong and healthy as they age.