By Kai Amy
Menopause is a natural life stage for most Australian women, usually occurring around age 51 to 52. Symptoms like hot flushes, sleep disturbance, mood changes and weight gain are common. While medical and specialist treatments are available, simple lifestyle habits can make a big difference in managing menopausal changes. Below are some habits women across Australia can try, with support from recognised health bodies. If you’re thinking about cosmetic medicine and menopause treatment for women Central Coast and Newcastle you could consult with a clinic like You by Dr Shauna Watts who can offer some fantastic professional guidance and treatments.
Focus on diet
Eating more fruit, vegetables, whole grains and foods rich in omega-3 fats can help reduce the frequency or severity of certain symptoms. Choosing low glycaemic index carbohydrates over highly refined sugars may help lower risk of hot flushes and reduce energy spikes and crashes. Avoiding or reducing alcohol, spicy foods and sugary drinks can help some women who notice they trigger hot flushes.
Maintain a healthy weight
After menopause many women find fat tends to distribute more around the abdomen. Even modest weight loss or preventing further weight gain may reduce hot flush frequency or severity. Regular physical activity supports heart health, bone strength, mood and sleep. Australian guidelines suggest about 150 minutes per week of moderate intensity activity or 75 minutes of vigorous activity. Including strength or resistance exercises is especially beneficial for maintaining muscle and bone density.
Improve sleep habits
Poor sleep often worsens menopause effects. Simple habits like keeping a cool bedroom, limiting caffeine and alcohol in the evening, and having a consistent bedtime schedule can help. Establishing a relaxing bedtime routine such as gentle stretching, reading or meditation may also support better rest.
Manage stress levels
Stress management practices such as meditation, paced breathing, yoga or mindfulness can help with mood, reduce anxiety and assist with sleep disruption. Avoiding smoking also has benefits for general health and may reduce the severity of hot flushes.
Stay cool and hydrated
Drinking plenty of water, wearing breathable natural fabrics and layering clothing so you can adjust to temperature changes can help with comfort. Using cooling sheets, fans or lightweight bedding at night is another practical way to reduce discomfort from hot flushes.
Regular check ups
Routine health check-ups can help tailor advice to each individual woman. These visits are a good opportunity to discuss symptoms, explore treatment options and check on overall health such as bone density, heart health and weight management. For women living locally, clinics such as You by Dr Shaun Watts provide professional guidance in this area.
