In our previous blog post, we explored the key stages of perimenopause and menopause, common symptoms, and the importance of blood tests, all with insights from Dr. Dovile Kalvinskaite — a skilled obstetrician-gynecologist and lifestyle medicine expert at a menopause clinic in England.
In the second part of our series, we focused on the crucial role of nutrition and supplements, discussing how the right diet and supplementation can help alleviate menopause symptoms, support bone and muscle health, and improve overall well-being.
Now, in this final article, we continue to draw on Dr. Dovile’s expertise, shifting our focus to exercise, stress relief, and recovery — three essential pillars for maintaining both physical and mental health during (peri)menopause.
To get the full picture, we highly recommend revisiting our previous blog posts, as each article builds on the last, providing a well-rounded understanding of how to navigate menopause with confidence and balance.
Physical activity
The best type of exercise for long-term health and muscle mass maintenance is strength training. This can include weightlifting, resistance band exercises, or bodyweight exercises. The key is that the exercises should effectively stimulate the muscles. In this regard, cardio workouts are not as effective. It’s important to perform exercises with proper form and breathe correctly to avoid injury. You should gradually increase the load on your muscles every 1–2 weeks by incorporating more challenging exercise variations or using heavier weights.
The simplest and most affordable form of exercise is walking as if you're in a hurry. This regular activity improves physical health, brain function, and memory. If you've never exercised before, start with walking.
In fact, any form of exercise, even just a few minutes, is better than none — and it’s never too late to start. You can engage in short physical activities for 1-3 minutes, 3 times a day. For instance, if you're cooking and standing by the stove, you can do squats, push-ups, or other similar exercises for a few minutes. A scientific study has shown that this type of physical activity can reduce mortality by up to 30% from all causes.
Did you know that we reach our peak muscle mass between the ages of 20 and 30? The more developed our muscles are at this stage, the better it will be for us in the future. Starting around the age of 40, we lose about 10% of our muscle mass every decade, and this process accelerates during menopause.
Don’t think it’s too late to start exercising if you’re 50 or older — it’s never too late to begin! For example, if you're an older woman who has difficulty with mobility and struggles to get up from a chair, you can start by standing up from the chair 5 times a few times a day. When those 5 reps become too easy, increase the number of repetitions. If you want to live a high-quality life, keep moving!
In addition to walking and strength training, consider incorporating dancing into your routine. Several scientific studies have shown that dancing can be more effective than antidepressants in treating depression. Dr. Dovile mentions that she has colleagues in France who officially prescribe dancing to patients as a first step, before turning to antidepressants.
Remember, your period doesn’t have to stop you from staying active. Exercising during your period is not only possible — it’s actually beneficial! Light physical activity can help alleviate cramps and improve your mood, but it's important to know your limits. With the Gentle Day menstrual cup or period underwear, you can stay active and comfortable without worrying about leaks or discomfort. These products let you move freely, so you can focus on your workout, not your period.
Stress management
Chronic stress is being talked about more and more — and for good reason. Picture a pyramid: at the top are the sex hormones, in the middle are the thyroid hormones, and at the base, forming the foundation, are insulin and stress hormones. If the foundation isn’t properly managed, it becomes difficult to balance the middle and top layers. This is why stress management plays such a crucial role in overall health. Effectively managing stress helps maintain hormonal balance throughout the body, which in turn supports both physical and mental well-being.
Make time for meditation, breathing exercises, spending time in nature, cognitive behavioral therapy, and other practices. Do we need to meditate for half a day? Definitely not, just a few minutes each day is enough. A study from Stanford University showed that after just two months of daily 13-minute meditation, stress hormone levels decreased by up to 50%. Another study examined the minimum duration of meditation, mindfulness, or breathing practices needed to positively affect stress hormones. The result? Just 5 minutes per day. So, let’s commit to finding those crucial 5 minutes for ourselves every day.
5 Minute Breathing Exercise
Try dedicating 5 minutes to a breathing exercise called physiological sighing. Close your eyes, take a deep breath in through your nose, then take another breath 'on top' of that, and slowly exhale through your mouth — as if blowing through a straw. In a stressful situation, just 2-3 repetitions of this can be enough to calm your nervous system. You can do this exercise at any time, for instance, lying down before bed. It’s a simple and effective way to relax and reduce stress.
The 8 Minute Rule
Just 8 minutes is enough to talk things through with a friend or someone else when stress overwhelms your thoughts. Listening to music at certain frequencies can also be highly effective for calming down. Taking a brief moment to share your feelings or relax with music can help clear your mind and reduce stress effectively.
Journaling
Writing down your thoughts and feelings throughout the day is also a highly effective way to manage stress. One simple approach is to write down 3 things you're grateful for that day. This practice trains your brain to focus on the positive aspects of life, rather than dwelling on the negative. Taking a moment to reflect on gratitude helps shift your mindset even in stressful moments.
The importance of sleep
During sleep, our body restores itself, recovers, and clears out toxins. Insomnia and sleep disturbances are often among the first symptoms of perimenopause. Once sleep patterns and routines are addressed, other symptoms — such as fatigue, low energy, memory issues, and brain fog — typically improve as well. Prioritizing quality sleep is essential for overall health and well-being, especially when dealing with hormonal changes and stress.
Drugs for insomnia are not Dr. Dovile’s preferred choice, as they don’t provide deep, restorative sleep. Moreover, long-term use of insomnia medication has been linked to an increased risk of other health issues, including cancer. In the short term, when immediate relief is needed, such treatments may be necessary. However, it’s important to explore alternative methods that promote quality sleep for 7-9 hours. Adopting natural solutions and healthy sleep habits can lead to better long-term sleep without the side effects associated with medication.
It turns out that the morning routine is even more important than the evening one. To reset our circadian rhythm, our internal clock needs sunlight in the morning. On a sunny morning, just being outdoors for about 5 minutes is enough, but on a cloudy day, 15-20 minutes may be needed. It’s best to do this within the first 2-3 hours after sunrise. During darker seasons, bright indoor lighting can also help. It’s recommended to wake up at the same time every day, even on weekends, as our bodies thrive on routine.
In the evening, it's best to avoid screens for at least an hour before bed, as they emit blue light that can disrupt sleep. Additionally, watching movies or consuming negative news can negatively affect sleep quality. Reading a book is a better alternative than spending time on screens.
Consume coffee or caffeinated tea earlier in the day, ideally before 12-1 PM. Also, try to avoid eating at least 2-3 hours before bedtime to help your body prepare for rest. These small adjustments to your evening routine can significantly improve the quality of your sleep.
For a nap, limit it to 30-40 minutes and avoid napping later than 3 PM. You can also try Yoga Nidra or the Non-Sleep Deep Rest (NSDR) protocol, which can be even more effective than a regular nap. This technique allows you to experience the benefits of rest without actually falling asleep. You can practice it anytime during the day, and it can be especially helpful if you wake up in the middle of the night and struggle to fall back asleep. You can find Yoga Nidra practices on YouTube — just choose a guide with a soothing voice and give it a try.
Avoid intense workouts about 3 hours before bedtime. Physical activity raises your internal body temperature, which needs to cool down before sleep to help you fall asleep easily. If evening is the only time you can fit in a workout, consider taking a hot shower or bath afterward. This will help dilate your peripheral blood vessels and lower your core body temperature. If you're feeling sleep-deprived, try some light activity — exercise can help counteract the negative effects of sleep disturbances over time.
Harmful habits
We all know that harmful habits are bad for our health. For instance, smoking, among other negative effects, can advance perimenopause by about 2 years. Both smoking and alcohol consumption can worsen menopause symptoms, and eliminating them can help reduce these effects. Even just 1-2 glasses of alcohol before bed can significantly impact sleep quality, especially the deep sleep phase. So, if you do want a glass of wine, it's better to have it at least 2-4 hours before bedtime.
Regular consumption of even the recommended amount of alcohol increases the risk of breast cancer more than hormone replacement therapy.
When considering long-term health or seeking relief from peri/menopausal symptoms, it's essential to eliminate harmful habits. There are various methods and specialists available to assist, so support is definitely accessible. Prioritizing a healthy lifestyle is key to improving overall well-being and managing menopausal changes.
The Benefits of Sauna
There are numerous studies on the effects of saunas, and it has been found that regular sauna visits — 3-4 times a week for 20 minutes — can reduce the risk of heart attack by 50% and the risk of developing Alzheimer’s disease by 60%. Even just a few sessions per week can reduce the risk of these diseases by 30% and 40%. The sauna functions like moderate-intensity cardio exercise, enhances muscle recovery, and activates heat shock proteins.
Interestingly, in one study, a group with mild to moderate depression regularly attended the sauna for 6 months, while another group took antidepressants, and the effects on mood were the same. If a sauna is not available, lying in a hot bath can also offer some benefits.
Cold Therapy
Immersing yourself in cold water or taking a cold shower can benefit the immune system. It serves as a beneficial type of stress for the body, helping to increase resilience to stress in other situations. The easiest way to start is by spending a few seconds under a cold shower at the end of your usual shower, gradually increasing the duration to 1-3 minutes.
Gradual Changes
How can we find time for everything that matters — nutrition, exercise, stress management, and sleep? Start small, focusing on one thing at a time. Begin by ensuring you're getting enough protein in your diet. Once this habit becomes second nature, move on to the next change. Gradually altering your lifestyle step by step increases the chances of success. Trying to overhaul everything at once often leads to burnout and a loss of motivation, causing you to fall back into old habits. Focus on your long-term health, and give yourself and your body the time to adapt to new habits at a manageable pace.
Perimenopause and menopause are life stages that bring not only physical changes but also emotional challenges for women. However, as Dr. Dovile Kalvinskaite points out, proper nutrition, physical activity, sleep management, and stress reduction techniques can greatly improve well-being and alleviate unwanted symptoms. The key is to start taking care of yourself, seek the right solutions, and adopt methods that suit your individual needs. Every step toward a healthier lifestyle brings more harmony and strengthens your overall health!