As women approach their 40s and 50s, the challenges of balancing work, family and personal well-being often take center stage. But amid these demands, one inevitable change looms: menopause.
With over 85% of women experiencing symptoms such as hot flashes, mood swings and sleep disturbances [1]Menopause is more than just a phase: it is an important life transition.
Yet one study found that more than 90% of postmenopausal women never learned about menopause in school, and more than 60% only started looking for information about it once symptoms started. [2]
Recognizing that there is still an urgent need for guidance, health experts at Verve have put together essential tips that every woman over 40 needs to know to manage menopause and thrive in midlife.
Diet Checklist: Essential Nutrients for Menopause
Nutrition plays a crucial role during menopause as it can significantly impact how women experience this transition phase. As estrogen levels drop, the risk of conditions increaseshe osteoporosis, heart disease and weight gain are on the rise. A well-balanced diet rich in essential nutrients helps reduce these risks by supporting bone density, regulating mood, controlling weight and maintaining overall health.
Good nutrition can also relieve common symptoms of menopause, such as hot flashes, fatigue and joint pain, making it an essential part of a healthy lifestyle during this period.
- Calcium: Supports bone density, which may decrease during menopause due to lower estrogen levels.
- Vitamin D: Aids in the absorption of calcium and is crucial for bone health, especially as the risk of osteoporosis increases after menopause.
- Magnesium: Helps with sleep, mood regulation and bone health, and addresses common symptoms of menopause such as insomnia and irritability.
- Vitamin K: Works with calcium and vitamin D to maintain bone health and may help reduce the risk of fractures.
- Omega-3 fatty acids: Reduces inflammation, supports heart health, and may help relieve menopausal symptoms such as hot flashes.
- Vitamin B6: Plays a role in mood regulation by aiding in the production of serotonin, which may decrease during menopause.
- Vitamin B12: Supports nerve function and energy levels, which can be affected during menopause.
- Zinc: Contributes to immune function and may help with skin health as hormone levels fluctuate.
- Folic acid (vitamin B9): Supports heart health and helps regulate mood, important because menopause can increase the risk of cardiovascular problems.
- Iron: Although iron requirements decrease after menstruation stops, it is still important to prevent anemia and maintain energy levels.
- Phytoestrogens: These plant compounds, found in soy and flaxseed, can mimic estrogen in the body and may help manage menopausal symptoms.
- Collagen: Helps maintain skin elasticity and joint health, which can be affected by the decrease in estrogen.
- Probiotics: Supports gut health, which can be disrupted during menopause, potentially affecting digestion and weight management.
- Fiber: Aids digestion, helps control weight, and may reduce the risk of heart disease, which becomes a bigger problem after menopause.
- Antioxidants (e.g. vitamins C and E): Protects against oxidative stress and supports skin health, which can decline as estrogen levels drop.
Lifestyle tips
- Prioritize sleep: Quality sleep is critical, especially during menopause, when sleep disturbances are common. Aim for 7-9 hours of restful sleep per night to help regulate mood, manage weight and support overall health. Creating a soothing bedtime routine, limiting screen time before bed, and maintaining a consistent sleep schedule can make a big difference.
- Stay hydrated: Drinking plenty of water is essential for managing menopausal symptoms such as hot flashes and dryness. Adequate hydration also supports skin health, digestion and energy levels. Aim for at least 8 glasses of water per day and consider herbal teas or water-rich foods such as cucumbers and watermelon.
- Reduce stress: Managing stress is essential for hormonal balance and overall well-being. Chronic stress can worsen symptoms such as mood swings, insomnia and fatigue. Include stress-reducing practices such as meditation, deep breathing exercises, yoga, or spending time in nature. Regular physical activity also helps reduce stress levels and improve mood.
- Talk to family and friends: Emotional support is critical during this time of change. Openly discussing your experiences with trusted family members or friends can provide relief and reduce feelings of isolation. Consider joining a support group where you can share and learn from others who have gone through similar experiences.
- Have the symptoms checked: Regular checkups are essential, especially if you experience new or worsening symptoms. Conditions such as osteoporosis and cardiovascular disease become more common during menopause, so it’s important to monitor your bone density, heart health and brain health. If you experience memory problems, significant mood swings, or unusual physical symptoms, see a healthcare provider to rule out underlying conditions and get personalized advice on managing your health.
How Verve can support your menopause journey
Verve offers various tools and solutions for the problems that menopause brings.
For example, Verve V80 – ‘Transparent Greens’, which contains 80 ingredients, including 100% NRV of all essential vitamins, various minerals, antioxidants, adaptogens, probiotics and much more.
The best thing about Verve is 100% transparency, which means you know exactly how much of each ingredient is in the blend without having to rely on blind faith.
More information at https://vavaverve.com/
About Verve
Founded by Myprotein® founder Oliver Cookson, Verve is on a mission to simplify nutrition and tackle the most common health challenges including sleep, energy, gut health and more. As a comprehensive wellness brand, Verve is committed to helping you become your best self through daily health habits. Our commitment to transparency means you can trust every ingredient we use, knowing that nothing is hidden and everything is designed to benefit your well-being. With Verve, we make optimal health accessible and simple, so you can focus on living your best life.
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