Menopause / Schmenopause
Strong bones. Strong heart.
A small, realistic guide for supporting yourself through peri-, post- and beyond menopause.
Small things. Long-term support.
After menopause, lower oestrogen can make bone health more relevant. Your heart, muscles, balance, sleep and mood all benefit from steady movement and enough nourishment too.
This is not a diet plan.
Think: food that supports you, movement that makes you feel stronger, and habits you can return to even in a busy week.
Food anchors
- Calcium-rich foodsMilk, yoghurt, cheese, calcium-fortified plant alternatives, tofu made with calcium, tinned sardines or salmon with bones, kale, broccoli and fortified cereals can all contribute.
- Vitamin DOily fish, eggs and fortified foods can help. In the UK, adults are generally advised to consider a daily vitamin D supplement in autumn and winter; ask a pharmacist or clinician if you are unsure what is right for you.
- Heart-friendly basicsBuild meals around vegetables, fruit, beans, wholegrains, nuts, olive or rapeseed oil and oily fish where you enjoy it. Aim for steady rather than perfect.
Movement that counts
- Weight-bearing movementWalking, stair climbing, dancing, jogging or tennis put your feet and bones to work. Start with what feels safe for you.
- Strength twice a weekChair sit-to-stands, wall press-ups, carrying shopping, resistance bands or weights all count. Strong muscles support strong bones and balance.
- Cardio for your heartBuild towards about 150 minutes a week of moderate movement — brisk walking, cycling, swimming or anything that makes you warmer and breathe a little faster.
Before you push harder
Ask for individual advice before higher-impact exercise if you have osteoporosis, a fragility fracture, significant joint pain, dizziness, balance problems or a health condition that affects exercise.
Your GP or a physiotherapist can help you find a safe place to start.