12 Habit Changes That Matter More After Menopause

Menopause — when you stop having periods for good — changes your entire body, from your bone density to how you burn calories. That means you’ll need to make lifestyle changes for menopause to combat issues like high cholesterol, high blood pressure, and weak bones that are common in older adults. Menopause symptoms like fatigue, joint and muscle pain, and brain fog may make some changes feel harder at first, but these tips can help you feel your best.

Estrogen helps balance your cholesterol levels. When your body stops making it, your cholesterol could rise by 10% to 14%. Your “bad” LDL cholesterol might go up while your “good” HDL cholesterol declines. A yearly blood test can track these changes. Healthy habits like getting 30 minutes of exercise each day and quitting tobacco may help. If not, your doctor may prescribe a statin, which blocks cholesterol from being made in your liver.

Lower your “bad” LDL cholesterol by eating soluble fiber. It traps cholesterol and flushes it from your body. Aim for 5 to 10 grams of soluble fiber each day. Good sources include apples, oatmeal, beans, broccoli, and berries. If you want to try a fiber supplement, your doctor can help you choose the most useful type. Don’t forget to get enough insoluble fiber, found in foods like nuts and root vegetables. It can help with constipation. 

Not all fat is bad, but the types you eat matter, especially to your heart. Saturated or trans fats, which harden at room temperature, raise your cholesterol. Swap out animal-based foods like red meat and butter for healthier monounsaturated/polyunsaturated fats like olive or canola oil, low-fat dairy, nuts and seeds, and skinless chicken. These fats can lower “bad” cholesterol and help protect you from heart attack and stroke. 

Soy products like tofu, soy milk, and edamame can not only replace higher saturated fat foods, but provide isoflavones and other compounds which may positively affect your cholesterol. Isoflavones also act like estrogen, which can help with menopause symptoms like trouble sleeping and hot flashes. Don’t take a soy supplement without talking with your doctor. If you have some types of cancer or a thyroid issue, you may need to limit soy. 

The Mediterranean diet is an anti-inflammatory eating pattern that’s good for your overall health. Many of its aspects overlap with guidance to lower cholesterol. You’ll eat plenty of fruits, vegetables, beans, legumes, fish, and plant-based fats like olive oil, and limit animal-based fats like butter and red meat. Think: avocado toast for breakfast, berries and yogurt for a snack, and shrimp, vegetables, and brown rice for dinner.

Blood pressure can rise after menopause for reasons like hormone changes, weight gain, and increased stress. Hypertension (blood pressure over 130/80) increases your risk of heart attack, stroke, and dementia. To manage it, stay active most days and get seven to nine hours of sleep every night. Cut out alcohol, tobacco, and salt. At least once a year, have your blood pressure checked by your doctor. If it’s high, you may need medication to lower it. 

You need calcium to maintain bone density and prevent conditions like osteoporosis. After menopause, aim for 1,200 milligrams of calcium each day. Dairy foods are a great source. So is fatty fish like salmon, fortified plant milks, tofu, and leafy greens like kale, spinach, and bok choy. Don’t take a calcium supplement unless your doctor tells you to. Too much calcium can cause constipation, belly pain, or kidney stones. 

You lose up to 20% of your bone mass during menopause. Making your bones work harder than usual can help them get stronger and more dense, which lowers your risk of osteoporosis and breaking a bone. About two to three times a week, lift weights, use resistance bands, or do exercises like planks that use your body weight. You should start to see the benefits in six to 12 weeks.  

Vitamin D helps your body absorb calcium and can also protect your bone health. Your body can make it from sunshine or you can get it from certain foods. Good sources include fatty fish like tuna and mackerel, egg yolks, cheese, breakfast cereals, and orange juice. Your doctor may also suggest a supplement since It’s harder to get enough vitamin D as you get older. Darker skin and obesity also raise your risk of vitamin D deficiency.

Feeling unsteady can be a symptom of menopause. As you age, your bones also become more fragile, which can make falls more dangerous than they were when you were younger. Reduce your risk of falling with plenty of good lighting in your home, especially on stairs. Keep areas where you walk free of shoes, clutter, and other tripping hazards. Use a nonslip mat in your bathtub and double-sided tape to keep throw rugs in place. 

Regular activity, no matter how light, is good for your overall health. Exercise can strengthen your bones, ease joint pain, support your heart health, boost your mood, and help with menopause symptoms like hot flashes. Experts advise a mix of aerobic (cardio) activity and strength training with weights or your own body weight. Gentle workouts like yoga can improve balance and flexibility. Start looking for ways to move more each day.

Ultraprocessed foods are high in saturated fat, sugar, or salt and low in nutrition. They’re made with ingredients you probably don’t have at home. Studies have linked ultraprocessed foods to obesity, cancer, diabetes, and heart disease. Read food labels and avoid items with more than 20% of your daily value of sodium, sugar, or fat. Choose canned or frozen foods without sugar or salt. When you can, cook more meals from scratch.