5 Ways To Naturally Moderate Menopause Symptoms

As leaves begin to brown and the air grows cooler, October brings with it more than just the promise of autumn. It’s also the time to acknowledge and raise awareness about a natural yet often misunderstood phase in a woman’s life – menopause. World Menopause Awareness Month, observed throughout October, and World Menopause Awareness Day on the 18th, aims to shed light on the significant transition that women experience, and promote better understanding, support, and empowerment.

The Menopausal Transition: What is Menopause?

Menopause is a natural biological process that marks the end of a woman’s reproductive years. It typically occurs in the late 40s or early 50s, although the exact timing can vary. Menopause is officially diagnosed when a woman has not had a menstrual period for 12 consecutive months. Leading up to menopause, women go through a period called perimenopause, which can last several years. During this time, hormonal changes can lead to a variety of physical and emotional symptoms.

Menopause marks a significant transition in a woman’s life, often accompanied by a range of physical and emotional changes.

Belle About Town spoke to Samantha Williams, founder and CEO of BOMIMO Nutrition, a supplement shake created to address issues suffered by menopausal women, including reduced energy and decreased muscle mass. The mother-of-three is a former city trader in London and New York, a company director, and active fitness enthusiast.

In 2020, during the COVID-19 pandemic, Sam experienced the unwanted symptoms of perimenopause and, after researching the lack of information and convenient nutritional support available to women in menopause, she came up with the concept of BOMIMO. Here are Sam’s tips for managing menopause symptoms in a healthy and natural way:

1. Nutritional Empowerment

Maintaining a balanced diet rich in essential nutrients is crucial during menopause. Incorporate whole foods, including lean proteins, whole grains, fruits, and vegetables. Focus on foods rich in calcium and vitamin D to support bone health. Omega-3 fatty acids found in fatty fish, flaxseeds, and walnuts can help alleviate mood swings and support heart health.

2. Regular Exercise Eases Menopause Symptoms

Engaging in regular physical activity is essential for managing menopause-related weight gain, improving mood, and promoting overall well-being. Aim for a combination of cardiovascular exercises like brisk walking, cycling, or swimming, and strength training exercises. Weight-bearing exercises like lifting weights or practicing yoga can enhance bone density and reduce the risk of osteoporosis. Weight-bearing exercises stimulate bone growth and strengthen muscles, reducing the risk of fractures and maintaining overall physical functionality. Start with light weights and gradually increase resistance over time. Remember to focus on proper form to prevent injury.

3. The Power of Protein

As hormonal changes occur during menopause, the body’s metabolism may slow down, leading to weight gain. Increasing protein intake can help counteract this effect by supporting muscle maintenance and boosting metabolism. Include lean protein sources such as poultry, fish, beans, lentils, and Greek yogurt in your diet. Protein-rich snacks can keep you feeling full and satisfied throughout the day.

4. Self-Care and Well-being

Self-care becomes especially important during menopause. Women are encouraged to prioritise their physical and emotional well-being. This can include regular exercise to manage weight and boost mood, a balanced diet rich in nutrients, mindfulness practices to alleviate stress, and engaging in activities that bring joy and fulfilment. World Menopause Month emphasises these self-care practices, guiding women toward a holistic approach to their health.

5. Hydration

Drink plenty of water throughout the day. Aim for at least eight glasses of water daily, or adjust your intake based on your activity level and individual needs. Limit or avoid caffeinated drinks and alcohol, as they can contribute to dehydration. Include hydrating foods in your diet, such as fruits (watermelon, oranges, grapes), vegetables (cucumbers, celery, lettuce), and soups. Set reminders or use a water bottle with measurements to track your water intake.

BOMIMO®’s MenoShake can be a valuable addition to your menopause support routine. Packed with ingredients like red clover, and antioxidants, the blend of nutrients in MenoShake offers a convenient way to nourish your body during this phase.

• For more information on managing menopause and seeking help for symptoms, the NHS recommends sourcing a local menopause specialist through the British Menopause Society website.