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Preventive strategies based on healthy lifestyle habits to reduce symptoms, preserve bone and cardiovascular health, and improve overall wellbeing during menopause.
Menopause is a natural stage of life and does not require treatment in itself. However, when symptoms affect wellbeing or quality of life, there are different treatment options that can help relieve them.
The choice of treatment depends on symptom severity, each woman’s health status and personal preferences. For this reason, treatment should always be individualised.
In women with mild to moderate symptoms, or when hormones cannot or are not wished to be used, non-hormonal options may be considered.
Maintaining a balanced diet, engaging in regular physical activity, ensuring adequate rest, and avoiding tobacco and alcohol can help reduce symptoms and improve overall wellbeing.
Phyto-oestrogens and other supplements may be an option for women with mild symptoms. Response can vary between women, and it is important to use products with a known composition. If no clear improvement is observed, it is advisable to review the therapeutic approach.
Hormone therapy is the most effective option for relieving hot flushes and night sweats and can also improve other symptoms associated with menopause.
It is mainly indicated for women with moderate to severe symptoms that affect quality of life. Not all women are suitable candidates for this treatment, so a prior medical assessment is required.
Treatment should be tailored to each woman, using the appropriate dose and with regular follow-up. Treatment duration is not fixed; it is decided on an individual basis, weighing benefits and potential risks at each stage.
When symptoms are mainly vaginal or urinary, local treatments that act directly on the affected tissues can be used.
These treatments are safe and can be used for prolonged periods under medical supervision.
Menopause treatment should be based on shared decision-making, with clear information tailored to each woman.
Evidence-based recommendations to reduce the impact of hormonal changes, maintain bone and cardiovascular health, and prevent medium- and long-term complications 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.
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.
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.
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.
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.
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.
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:
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.
Gynaecology, Children's Hospital and Woman's Hospital
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