3 Lifestyle Habits That Can Improve Your Menopause Experience
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Menopause marks a significant transition in a woman’s life, with changes that impact both physical and emotional well-being. While hormonal shifts contribute to a range of symptoms, adopting key lifestyle habits can help mitigate these effects and improve overall health. Focusing on lifestyle interventions, such as resistance training, quality sleep, and targeted supplementation, may offer substantial benefits during this phase of life.
Resistance training for long-term health
Resistance training has become a cornerstone of menopause management due to its profound effects on bone health, muscle mass, insulin sensitivity, and overall metabolism. As estrogen levels decline, women are at an increased risk of several menopause-associated health challenges:
Bone loss, which increases susceptibility to osteoporosis and fractures
Muscle loss, leading to reduced metabolism, insulin resistance, and compromised physical function
Fat accumulation, particularly abdominal fat, which contributes to insulin resistance and elevates cardiovascular risk
Altered blood lipid profiles, which further increase the risk of cardiovascular disease
Why is Resistance Training Critical?
Resistance training is instrumental in combating these health risks by promoting bone density, increasing muscle mass, improving insulin sensitivity, and enhancing cardiovascular health. Research indicates that regular resistance exercises can effectively preserve bone integrity, reduce the risk of frailty, and optimize metabolic function (Mishra et al., 2011; Isenmann et al., 2023).
In addition to physical benefits, resistance training has a positive impact on mental health. It can elevate mood, boost self-confidence, and improve sleep quality by stimulating the release of mood-regulating hormones (Alnawwar et al., 2023).
Guidelines for Resistance Training:
Engage in two to three sessions per week of resistance training, utilizing weights that challenge your muscles.
At least two sets per exercise with moderate to heavy weights are recommended for optimal benefits.
While cardiovascular exercises such as walking, running, and jumping rope remain beneficial, they should not be prioritized over resistance exercises when the goal is to maintain bone density. It is advisable to consult a healthcare professional before starting a new exercise regimen, especially if resistance training is unfamiliar.
If you are new to resistance training, start slow with weights you feel comfortable with, and give yourself time to adapt! It’s important to build up to heavier weights as you gain confidence doing the exercises.
Prioritize Sleep for Cardiovascular and Mental Health
Sleep disturbances are common during menopause, with over 40% of women experiencing sleep-related issues (Erdélyi et al., 2023). Poor sleep is not only linked to daytime fatigue but also to disruptions in hunger-regulating hormones, which may lead to overeating and poor food choices. Chronic sleep deprivation can contribute to weight gain, further exacerbating menopausal symptoms.
Why Sleep Matters:
Adequate sleep is essential for optimal cardiovascular health, mental well-being, and metabolic regulation. Proper sleep hygiene, in combination with balanced nutrition and regular physical activity, can help alleviate many menopausal symptoms and improve quality of life.
Tips to Improve Sleep Quality:
Limit alcohol consumption close to bedtime, as it can interfere with sleep quality.
Avoid large meals before bedtime; aim to eat at least two hours before going to sleep.
Refrain from caffeine in the evening.
Maintain a consistent sleep schedule, going to bed and waking up at the same time every day.
Establish a relaxing bedtime routine to signal to your body that it’s time to wind down.
Create an optimal sleep environment—keep your bedroom dark, quiet, and cool.
If sleep issues persist, consider consulting a sleep specialist to assess for conditions such as sleep apnea or restless leg syndrome.
Try targeted supplementation
There is a growing research about the benefits of some supplements for menopause symptoms. We discussed some supplements that may be beneficial during the menopause transition here.
You should always let a health professional know if you are taking any supplements to ensure there are no medication interactions.
Research-Supported Supplements for Menopause Symptom Management:
Ashwagandha (Withania somnifera) root extract: Known for its adaptogenic properties, ashwagandha may help reduce hot flashes, sleep disturbances, and mood disruptions. While the majority of research has focused on its efficacy in managing stress and anxiety, studies suggest it may also be beneficial during menopause (Chandrasekhar et al., 2012; Cheah et al., 2021).
Recommended dose: 120–600 mg per day.
Black Cohosh (Cimicifuga racemosa): This herb has been extensively researched for its potential to alleviate hot flashes, sleep disturbances, and mood changes during menopause (Castelo-Branco et al., 2020; Kargozar et al., 2017).
Recommended dose: 40–120 mg per day.
Evening Primrose Oil (Oenothera biennis): Evening primrose oil may help reduce the intensity and frequency of night sweats.
Recommended dose: 1000 mg twice daily, as shown in Kazemi et al. (2021).
Isoflavones (derived from soy or red clover): Isoflavones are phytoestrogens that may mimic estrogen in the body, offering relief from hot flashes and night sweats.
Recommended dose: 30–200 mg per day (Gómez-Zorita et al., 2020).
Having trouble knowing where to start?
If you’re unsure where to begin or if you feel overwhelmed by menopausal symptoms despite your best efforts, seeking individualized advice can be beneficial. Consider booking an appointment with one of our specialists who can help you develop a personalized approach to symptom management, whether you are just beginning your menopause journey or have been struggling with symptoms for some time.
Published: December 29th, 2025
Written by Shauna Watts. Shauna Watts is a dietetic intern with Nutrition Ink, who received her Master’s degree in Nutritional Science from California State University Los Angeles. She discovered her interest in nutrition during her youth, and is particularly interested in the role of nutrition in autoimmune diseases and for optimal wellness.
Blog updated by Amanda Sikkema, registered dietitian with Katie Chapmon Nutrition, and is accepting new clients.
