Beyond the Plate: Lifestyle Tips for Menopause Wellness 

Kickstart your day with a quick stroll in the daylight outdoors.

Rise and shine with sunshine 

If menopause has been messing with your sleep, kickstart your day with a quick stroll in the daylight outdoors. It’s like hitting the reset button for your body clock, aka your circadian rhythm. Our retinas have special cells that soak in sunlight and signal our brain to dial down melatonin. Plus, Vitamin D boosts calcium and phosphorous absorption, which are important to maintain bone and muscle health. 

Cut down on alcohol

This can make a big difference in how we feel and navigate this stage of life. Aim to stick within the recommended limit of 1 drink per day.


Exercise is a game-changer!

Our bones need added support as estrogen levels start to dip.  Incorporating weight-bearing exercises into your routine, such as yoga or strength training, may help. Additionally, hormonal changes during menopause can affect our heart health. Regular cardio exercise like brisk walking or swimming can help maintain healthy blood pressure and cholesterol levels. Let’s keep our hearts happy and healthy with some cardio love!

Young runner woman with heart rate monitor running on beach


Mindfullness and meditation

We all know menopause isn’t just about physical changes — it’s also a journey of emotional ups and downs and can be a stressful time, especially with commonly associated symptoms like hot flashes, brain fog and fatigue. Practice mindfulness, meditation or deep breathing to calm the mind and ease physical tension. Aim to meditate daily, even if it’s just for a few minutes. 



 **Disclaimer**: Every individual is different. We would recommend reaching out to your healthcare provider first before making any changes to your diet or lifestyle. Your healthcare provider can offer personalized guidance and support tailored to your individual circumstances.  


About Gina

Born in Jakarta, Gina was always the care-free and playful kid growing up. Which is partly why no one expected her to struggle with an eating disorder in her early teens. After moving to a boarding school in Australia, she overcame her disorder and developed a healthy relationship with food. It was from this experience that she found her passion in Nutrition. At the University of Westminster in London, Gina focused in Human and Clinical Nutrition. Missing her mom’s Indonesian and Indian home-cooked meals, she strived to re-create those beloved recipes and found her love for cooking. After graduating, Gina moved back home and gained some experience in the nutrition and marketing world. Soon after, she started a nutrition consulting service and established her own brand of home-made nut butter. Gina can usually be found sipping on green tea, playing with her dog and watching romantic comedies.


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