Eating enough plant- and animal-based protein may help maintain muscle mass and support weight management.

Calcium, vitamin D, healthy fats, and adequate hydration are important during menopause.

Combining aerobic exercise with strength and balance training helps protect muscles, joints, and bones.

Finding an enjoyable form of exercise makes it easier to stay active consistently.

Today, we are going to talk about food and exercise habits that can help women navigate menopause more wisely.

Focusing your meals on getting enough protein each day can help reduce body fat and support weight management.

Many women begin craving flour-based foods during menopause. It may be disappointing to hear, 

but we often recommend avoiding excessive amounts of noodles and other refined carbohydrates.

What other foods would you recommend?

Eat Enough Protein

Both plant-based and animal-based protein should be included in your diet.

Because muscle mass naturally decreases as estrogen levels decline during menopause, 

eating enough protein becomes especially important.

Protein intake should also be combined with consistent exercise to help maintain muscle strength.

Reduce Excessive Fruit and Refined Carbohydrates

Fruit contains many helpful nutrients, but it can also be high in natural sugar.

Therefore, women who are actively trying to lose weight may need to reduce the amount of fruit they eat rather than consuming it without limits.

It is also helpful to avoid eating excessive amounts of noodles, bread, sugary foods, and other refined carbohydrates.

Get Enough Calcium

Getting enough calcium is important for maintaining bone health during menopause.

Foods such as small fish that can be eaten with their bones and seaweed can provide calcium.

Other calcium-rich foods may also be included as part of a balanced diet. Calcium and vitamin D are particularly important for protecting bone health as estrogen levels decline. 

Choose Healthy Fats

Eating high-quality fats can be beneficial during menopause.

Rather than consuming foods that contain large amounts of trans fats or saturated fats, 

it may be better to include appropriate amounts of healthier fats containing omega-3 and omega-6 fatty acids.

Olive oil and perilla oil are examples of oils that can be added to the diet. Healthy fats may also support skin health.

Fat is also an important component of the brain. 

Therefore, choosing healthy sources of fat may be helpful in maintaining overall brain and cognitive health.

Drink Enough Water

Adequate hydration is also important.

Try to drink at least one liter of water per day, or approximately 1.5 liters if possible.

The appropriate amount may vary depending on your body, activity level, health condition, and the weather.

Reduce Alcohol Intake

It is better to reduce alcohol consumption during menopause.

Alcohol is high in calories and may become habit-forming when consumed frequently. Excessive drinking over a long period may also negatively affect cognitive and overall health.

Ideally, alcohol should be avoided when it is not necessary.

However, because many people still want to enjoy a drink at social gatherings, moderation is important.

Reduce Caffeine

Reducing caffeine intake during menopause may also be helpful.

Menopause can cause sleep problems, and some women become increasingly sensitive to caffeine as they age.

I used to enjoy coffee and could drink it even in the evening. 

These days, however, I can only tolerate one cup in the morning.

That is a good habit.

I have not yet been able to reduce caffeine completely, but caffeinated drinks containing milk or syrup can contribute to weight gain.

Approximately one glass of milk a day may be appropriate, depending on the individual and the type of milk consumed.

Some women choose to stop drinking milk entirely. 

In these cases, they should make sure that they receive enough calcium and vitamin D from other foods or supplements.

For menopausal women, taking vitamin D and calcium regularly may be considered important, particularly when dietary intake is insufficient.

Reducing caffeine and alcohol may also help some women manage hot flashes, night sweats, and sleep disturbances. 

What Exercise Is Best During Menopause?

Eating well is important, but we also need to stay physically active.

During menopause, exercising in exactly the same way as when you were younger may sometimes increase the risk of injury.

So, what kind of exercise is most appropriate?

A balanced combination of aerobic and strength exercise is generally recommended.

Find an Exercise You Enjoy

One of the most important things to do in your 30s and 40s is to find at least one form of exercise 

that you genuinely enjoy and can continue for a long time.

I have been swimming for many years.

Personally, I like swimming because it places relatively little stress on the joints. This can make it a suitable exercise for many women.

However, swimming can make some people feel extremely hungry afterward, which may lead them to eat more.

Rather than relying only on swimming, I believe it is helpful to combine it with exercises that improve strength and balance.

Add Strength and Balance Training

Exercises such as squats on a BOSU ball can help activate smaller stabilizing muscles and may increase exercise efficiency.

As we age, the muscles supporting the back of the body tend to weaken.

When these supporting muscles decrease, the spine may also become less stable. 

Therefore, strengthening the glutes and the muscles along the back of the thighs becomes increasingly important with age.

Weight-bearing and resistance exercises can help maintain muscle and bone strength during and after menopause. 

As estrogen levels decline after menopause, muscle mass naturally tends to decrease.

For this reason, it is important to consume enough protein and continue exercising regularly.

Choose an exercise you enjoy, combine aerobic activity with strength and balance training, and build habits that you can maintain consistently.

I hope you navigate menopause wisely and healthily through balanced nutrition and regular physical activity.