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๐ง๐ต๐ฒ๐บ๐ฒ: ๐๐ถ๐ณ๐ฒ๐๐๐๐น๐ฒ ๐ ๐ฒ๐ฑ๐ถ๐ฐ๐ถ๐ป๐ฒ
Menopause is a major life transition, not a disease. This World Menopause Day, focus on practical, evidence-based lifestyle steps that reduce symptoms, lower long-term health risks, and boost quality of life. The IMS 2025 White Paper highlights six pillars of lifestyle medicine that empower women to move through menopause with resilience, autonomy and vitality.
๐ค๐๐ถ๐ฐ๐ธ ๐ฝ๐ฟ๐ฎ๐ฐ๐๐ถ๐ฐ๐ฎ๐น ๐๐ถ๐ฝ๐ ๐๐ผ ๐๐๐ฎ๐ฟ๐ ๐๐ผ๐ฑ๐ฎ๐:
๐๐ฒ๐ฎ๐น๐๐ต๐ ๐ฒ๐ฎ๐๐ถ๐ป๐ด: prioritize whole foods, calcium- and vitamin D-rich choices, fiber and plant-based proteins. Limit processed foods and added sugars.
๐ฃ๐ต๐๐๐ถ๐ฐ๐ฎ๐น ๐ฎ๐ฐ๐๐ถ๐๐ถ๐๐: aim for regular aerobic exercise (150 min/week moderate) plus twice-weekly strength training to preserve muscle and bone. Include balance and flexibility work.
๐ ๐ฒ๐ป๐๐ฎ๐น ๐๐ฒ๐น๐น๐ฏ๐ฒ๐ถ๐ป๐ด: practice stress management (breathwork, mindfulness, therapy), stay socially connected, and seek help for mood changes.
๐๐๐ผ๐ถ๐ฑ ๐ฟ๐ถ๐๐ธ๐ ๐๐๐ฏ๐๐๐ฎ๐ป๐ฐ๐ฒ๐: reduce or stop smoking and limit alcohol โ both worsen vasomotor symptoms and increase disease risk.
๐ฅ๐ฒ๐๐๐ผ๐ฟ๐ฎ๐๐ถ๐๐ฒ ๐๐น๐ฒ๐ฒ๐ฝ: keep a cool, consistent sleep environment, maintain bedtime routines, limit late caffeine and screens, and address hot-flushes or sleep disorders with your clinician.
๐๐ฒ๐ฎ๐น๐๐ต๐ ๐ฟ๐ฒ๐น๐ฎ๐๐ถ๐ผ๐ป๐๐ต๐ถ๐ฝ๐: nurture supportive friendships, family ties and community; communicate needs with partners and caregivers.
You donโt have to do everything at once โ small, consistent changes add up. Discuss personalized strategies (including when to consider medical treatments) with your healthcare team.
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#WorldMenopauseDay #MenopauseAwareness #LifestyleMedicine #HealthyEating #MoveMore #MentalWellbeing #BetterSleep #NoSmoking #LimitAlcohol #BoneHealth #WomensHealth #MenopauseSupport #MidlifeWellness #VasomotorRelief #SCABPharmacy
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