Menopause and perimenopause: how to take care of your health in six pillars

The menopause and perimenopause can change many things at once. Are you sleeping worse, noticing more abdominal fat, or worried about your bones and mood? You are not alone: these are common changes and they have an explanation.

The good news is that there are concrete habits that help look after your well-being, without needing to do everything or take every supplement. In this article, we review six pillars: nutrition, strength, bone health, metabolic health, rest, and emotional health. Later, we will explain how to evaluate supplementation tailored to your needs.

☝️ This article is for informational purposes only and is not a substitute for professional medical advice.

Perimenopause and menopause: what changes and why it matters

The perimenopause is the transition stage in which hormones fluctuate and menstrual changes, hot flashes, or sleep difficulties may appear. The menopause is confirmed after 12 consecutive months without menstruation, provided there is no other cause to explain it. Not all women experience the same symptoms or with the same intensity.

These hormonal changes can coincide with transformations in body composition, muscle mass, and metabolism. That is why, rather than looking for a single solution, it is best to work on several habits that complement one another.

If hot flashes are your main concern, there are specific formulas for this stage, such as MenoMaster for Menopause. Before making a decision, review your habits and discuss with your healthcare professional what works best for your situation.

1. Nutrition: covering what your body needs

There is no one-size-fits-all “menopause diet”. What helps the most is a diet sufficient, varied, and sustainable, with vegetables, fruit, legumes, whole grains, olive oil, and quality protein.

These guidelines serve as a basis:

• Include protein in your main meals: it contributes to the maintenance of muscle mass.

• Eat calcium-rich foods, along with an adequate intake of vitamin D, due to their importance for bone health.

• Adds fiber, useful for digestive and metabolic health.

General restrictions are usually not necessary, although alcohol, excess caffeine, or ultra-processed foods can worsen hot flashes or sleep for some women. Before taking supplements, review what your diet already provides and consult a professional if necessary.

2. Strength training: protecting muscle and independence

With age and the menopausal transition, preserving muscle is especially important. Progressive strength training, tailored to your fitness level, helps maintain strength and physical function. You can combine it with walking, climbing stairs, and other activities you enjoy.

There's no need to start with heavy loads, consistency and progression matter more than the intensity of a single session. Two or three weekly sessions are a good starting point. If you have injuries or limitations, a professional can help you adapt the exercise.

In this context, the creatine is one of the most studied supplements. Women have 70 to 80% less endogenous creatine than men, and a review on women's health considers it effective for strength in premenopausal women [3]. If you use it, combine it with strength training and an adequate protein intake.

3. Bone health: taking care of it before noticing problems

The decline in estrogen is associated with a accelerated bone loss at this stage. That is why it is advisable to start taking care of your bones early, before symptoms appear. Prevention is based on several habits:

• Strength and weight training.

• An adequate intake of calcium.

• Avoid tobacco.

• Vitamin D and Magnesium

If you have previous fractures, a family history, or other risk factors, consult a doctor to see if you need a specific bone evaluation. No supplement replaces the diagnosis or treatment of osteoporosis.

4. Metabolic health: looking beyond the scale

It is common to worry about the belly fat, but body changes do not depend solely on estrogen: age, sleep, physical activity, and habits also play a role. Rather than pursuing restrictive diets, we recommend prioritizing strength, daily movement, fiber, and a balanced diet.

Based on your history, it may be helpful to check with your healthcare professional:

• Blood pressure.

• Glucose.

• Lipid profile.

The goal is to take care of cardiometabolic health, not just a number on the scale.

5. Rest: addressing hot flashes and insomnia

The hot flashes and sweating nighttime can disrupt sleep; stress and other causes of insomnia can also have an effect. A few simple measures can help:

• Maintain relatively consistent schedules.

• Get natural light in the morning.

• Prepare a cool bedroom.

If insomnia is persistent or hot flashes significantly affect your daily life, it is advisable to seek an evaluation. Clinical evidence-based treatments exist, including hormonal and non-hormonal options, which should be evaluated on a case-by-case basis; the NICE guideline on menopause outlines how to consider them [1].

6. Emotional health: it deserves a space too

Irritability, the feeling of “brain fog,” or mood swings can coincide with the hormonal transition, but not everything should be attributed to menopause. Making room for rest, physical activity, social connection, and stress management strategies can help you feel better.

When anxiety, sadness, or a lack of focus interfere with your day-to-day life, it is important request professional support. Menopause-specific cognitive behavioral therapy is one of the options considered by clinical guidelines for certain symptoms [1].

How to connect these six pillars with a supplementation protocol

The starting point is always the same: First habits and needs assessment; then, if appropriate, supplementation. At IVB, we can organize options by goals, but We do not recommend an identical protocol for all women.

Important: this table is a selection guidance, not dosing instructions or a prescription. The selection and dosage should take into account lab tests, diet, medical history, current medications, potential pregnancy, and tolerance. In case of a history of hormone-dependent cancer or concomitant treatments, consult a doctor before using preparations containing phytoestrogens.

If hot flashes are one of your main concerns, you can check the composition of MenoMaster and discuss with your healthcare professional whether it is right for your situation.

The best menopause protocol is the one that adapts to you

Taking care of yourself during the perimenopause and menopause does not mean doing everything at once. Starting with sufficient nutrition, strength training, paying attention to your bones and metabolism, sleeping better, and taking care of your emotional well-being is a solid foundation. Supplementation can be considered later, only when it responds to a specific need.

To explore support options, visit our menopause product selection. If you have any questions, let us know which change concerns you most: we will be happy to guide you on what information is worth reviewing.

 

References

1. National Institute for Health and Care Excellence (NICE). Menopause: identification and management. Guideline NG23. nice.org.uk/guidance/ng23

2. Taku K, Melby MK, Kronenberg F, Kurzer MS, Messina M. Extracted or synthesized soybean isoflavones reduce menopausal hot flash frequency and severity: a systematic review and meta-analysis of randomized controlled trials. Menopause. 2012. doi:10.1097/gme.0b013e3182410159

3. Smith-Ryan AE, Cabre HE, Eckerson JM, Candow DG. Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients. 2021;13(3):877. doi:10.3390/nu13030877

4. Santo André HC, Esteves GP, Barreto GHC, et al. The Influence of n-3PUFA Supplementation on Muscle Strength, Mass, and Function: A Systematic Review and Meta-Analysis. Adv Nutr. 2023;14(1):115-127