Prevention and self-care during menopause

Menopause is a time of change, but also an opportunity to look after your current and future health. Adopting healthy habits can help reduce symptoms, improve wellbeing and prevent long-term health problems.

Looking after your diet

A balanced diet is essential during menopause. It is important to ensure an adequate intake of calcium and protein, which are key for bone and muscle health.

It is also advisable to prioritise fresh foods, fruit, vegetables and healthy fats, and to avoid alcohol, sugars and ultra-processed foods. A healthy diet also helps maintain a healthy weight and supports cardiovascular health.

Maintaining adequate vitamin D levels

Vitamin D is essential for calcium absorption and bone health. It can be obtained through moderate sun exposure and diet, although many women have a deficiency. In these cases, a healthcare professional may assess the need for supplementation.

Staying active

Regular physical activity is one of the key pillars during menopause. Strength and weight-bearing exercises help maintain bone density and muscle mass, while aerobic activity improves cardiovascular health and mood. Balance exercises help prevent falls. The aim is to find an activity that suits each woman and to keep it up consistently.

Looking after sleep and emotional wellbeing

Good sleep and stress management are particularly important at this stage. Sleep disturbances and emotional changes are common, but they can improve with appropriate sleep routines, regular physical activity and, when necessary, professional support.

Avoiding tobacco and alcohol

Smoking accelerates bone loss and increases cardiovascular risk. Avoiding it is one of the most important measures for protecting health. It is also advisable to avoid alcohol, as it can worsen hot flushes, disrupt sleep and negatively affect bone health.

Taking care of yourself during menopause is not only about relieving symptoms, but about investing in long-term health and quality of life.

Recommended exercise to support bone health

Regular physical exercise is key to maintaining bone and muscle strength. The most beneficial exercises are those that involve supporting your own body weight and strength training.

Some examples include:

• Strength exercises
  • Exercises with light or moderate weights
  • Exercises using resistance bands
  • Bodyweight exercises (such as squats, stair climbing or adapted press-ups)
• Weight-bearing exercises (moderate impact)
  • Brisk walking
  • Climbing stairs
  • Dancing
  • Hiking
• Balance and coordination exercises
  • They help prevent falls, which are a common cause of fractures:
  • Yoga
  • Pilates
  • Simple balance exercises (standing on one leg, walking in a straight line)

It is recommended to do strength training at least 2 or 3 days a week, combined with regular aerobic activity. Before starting an exercise programme, especially if you have health conditions, it is advisable to consult a healthcare professional.