Lifestyle changes can help menopause symptoms, UVA expert says

By Admin

28 Apr, 2025

Menopause can be a challenging time for many women, often making everyday tasks — from work to relationships — feel more difficult. However, experts say that making simple lifestyle changes could offer significant relief from many menopause symptoms.

Rather than heading straight to the pharmacy, managing menopause symptoms might start with adjustments to diet and exercise. Dr. JoAnn Pinkerton, founding director of the UVA Midlife Health Center, stresses the importance of focusing on these natural strategies. "We really need to focus on this," Pinkerton says, emphasizing that small changes can make a big impact.

Menopause often brings physical and mental disruptions, including hot flashes, sleep disturbances, and mood changes. According to Pinkerton, adopting healthier habits like balanced eating and regular physical activity could help ease these symptoms. “May actually help prevent hot flashes or decrease them,” she explains. However, she also warns that very strenuous exercise could lead to more sweating, urging women to find the right balance that works for their bodies.

Choosing the right foods is just as important. During menopause, estrogen levels — which help regulate cholesterol — drop significantly. To support the body through these changes, Pinkerton recommends following a Mediterranean-style diet rich in vegetables. "There is no one diet that works wonderfully for all women," she notes. "During menopause, the body needs extra care because the metabolism is changing."

Making these lifestyle changes is not always easy. Many women struggle to find time to prioritize themselves. Still, Pinkerton encourages women to have a proactive approach: “If women as they enter perimenopause could just say, ‘I need to take time for myself,’ you could decrease the health risks,” she advises.

In conclusion, simple lifestyle changes in diet and exercise, coupled with self-care, could significantly improve the quality of life for women going through menopause. It’s a reminder that small, consistent steps can lead to big improvements in health and wellbeing.