The fitness app that helps you stay healthy! Check it out on our website.
Listen to your body and its needs
Menopause is not just a hormonal shift. It is a stage that invites a renewed look at your health and your priorities. Dr. Sharon Leshem emphasizes that this is a time when it is especially important to tune in to your body and its needs.
“My first message is simple,” she says. “This is the time to take care of yourself.”
During menopause, changes occur in metabolism, body composition, and the tendency to gain abdominal fat. At the same time, the risk of osteoporosis and heart disease gradually increases.
A balanced diet helps manage these changes. It is important to ensure adequate protein intake to preserve muscle mass, calcium and vitamin D for bone health, fruits and vegetables rich in antioxidants, and whole grains to maintain stable blood sugar levels.
Reducing processed foods, simple sugars, and saturated fats also supports cardiovascular health. The goal is not an extreme diet, but rather building a nutritional foundation that will support your body in the years ahead.
Changes in estrogen levels can affect sleep quality. Night awakenings, difficulty falling asleep, and cumulative fatigue are common during this period.
Good-quality sleep is essential for emotional regulation, blood sugar balance, heart health, and maintaining a stable weight. It is recommended to keep consistent sleep hours, reduce screen exposure before bedtime, and avoid caffeine and alcohol in the evening.
If sleep disturbances are significant, it is important to consult your physician to explore treatment options.
According to Dr. Leshem, physical activity is one of the most powerful tools during menopause. It is not only about weight management, but also about bone, muscle, and heart health.
Resistance training, such as weightlifting, resistance bands, or Pilates, helps build muscle mass and maintain bone density. As estrogen levels decline, the risk of bone loss increases, making targeted strengthening especially important.
In addition, aerobic activity such as brisk walking, swimming, or cycling supports cardiovascular health and improves endurance.
Beyond the physical benefits, exercise also has a positive effect on mood and sleep quality. The recommendation is to incorporate a variety of activities throughout the week and make them a consistent part of your routine.
One of the most important messages is that menopause is not something you have to simply endure. Today, there are various medical and therapeutic options that can ease symptoms and improve quality of life.
These may include personalized hormone therapy, non-hormonal treatments, nutritional adjustments, and additional tools for improving sleep and managing stress. The approach is tailored individually, following a thorough medical evaluation.
The goal is not only to reduce symptoms, but also to support long-term health.
Dr. Leshem highlights another important point: a single visit to the doctor is usually not enough. Managing menopause is an ongoing process that requires follow-up, adjustments, and sometimes changes in dosage or treatment approach.
In many cases, several consultations are needed to fine-tune the treatment and achieve optimal balance. Regular follow-up allows for monitoring response, ensuring suitability, and making necessary adjustments.
Menopause is a significant stage, but it is also an opportunity. An opportunity to invest in your health, strengthen your body, and build a solid foundation for the years ahead. With the right guidance and tools, this period can be navigated through informed choice rather than ongoing discomfort.
