Emma Polette: Five essentials for a fulfilling and fabulous life during and after menopause

Menopause marks a significant milestone in a woman’s life.

It occurs when a full year has passed since her last menstrual period, typically around the age of 51.

However, the years leading up to menopause, known as perimenopause, can present significant challenges.

For up to 60 per cent of women, this phase — which can last anywhere from two to 10 years — brings a host of debilitating symptoms such as hot flushes, night sweats, vaginal dryness, and mood disorders.

Despite these difficulties, there is much that can be done to create a fulfilling and fabulous life during this time.

Here are five essential lifestyle practices that women, especially those in their 40s and beyond, should embrace to thrive during and after menopause.

Gentle Nutrition

Instead of strict diets, focus on nourishing your body with foods rich in nutrients that support overall health and alleviate menopausal symptoms. Prioritising a balanced diet can help maintain energy levels and overall wellbeing.

Regular Physical Activity

Staying active is crucial for both physical and mental health. Regular exercise not only boosts mood but also helps combat common menopausal issues like reduced bone density and cardiovascular concerns.

Stress Reduction Practices

Incorporate mindfulness, yoga, creative activities, and ample rest into your routine. These practices are essential for managing stress, reducing the risk of cardiovascular disease, and addressing mood fluctuations often experienced during perimenopause.

A Sense of Purpose & Self-Esteem

Menopause often coincides with significant life changes, such as children leaving home and aging parents. Engaging in new hobbies or purpose-driven activities can help bolster self-esteem and confidence during this transformative period.

A Wellbeing Team

You don’t have to navigate this journey alone. Seek out a supportive GP, a pelvic physiotherapist for bladder or pelvic pain issues, a psychologist for mental health support, or a menopause coach to guide you in making positive lifestyle changes.

By addressing these areas with compassion, women can maintain optimal mental and physical health, ensuring a vibrant and fulfilling life during and after menopause.

Emma Polette is a personal trainer, yoga teacher and anti-diet health coach based in Albany.