18/10/2025
The World Menopause Day 2025 theme is “Lifestyle Medicine,” emphasizing how daily habits and healthy choices can effectively manage menopause symptoms and improve women’s long-term health.
Lifestyle Medicine: Four Key Pillars for Menopause Health
The four key pillars are:
• 🥗 Nutrition
• 🧘 Stress Management
• 😴 Quality Sleep
• 🚶 Regular Movement
🥗 Nutrition: Support Your Body Naturally
A balanced diet is essential for hormonal balance and overall well-being.�✅ Include whole grains, lean proteins, vegetables, and healthy fats.�🦴 Add calcium & vitamin D-rich foodslike leafy greens and yogurt for bone health.�⚡ Limit caffeine, alcohol, and spicy foods if they trigger hot flashes
🧘 Stress: Keep Calm and Balanced
High stress can worsen menopause symptoms.�✨ Practice deep breathing, meditation, or gentle yoga.�🤝 Stay connected with friends or support groups to reduce emotional stress
😴 Sleep: Recharge Your Hormones
Many women face sleep disruptions during menopause.�🛌 Stick to a regular sleep schedule and create a calm bedtime routine.�🌡 Keep your room cool and dark to reduce night sweats.�📱 Limit caffeine and screen time before bed
🚶 Movement: Stay Strong and Active
Regular activity improves mood, bone strength, and heart health.�💪 Do strength training 2–3 times a week.�🏃 Add walking, cycling, or swimmingfor cardiovascular fitness.�🧘 Try yoga or stretching for flexibility and stress relief
