5 Healthy Tips to navigate midlife and menopause
- Lily Wawrzon, MS, RD, LDN
- May 20
- 5 min read
Updated: Jun 3
In the month of May, spring is in full bloom, flowers are flourishing, and we pause to celebrate the love and strength of mothers everywhere. May is also Women’s Health Month, which is often referred to as Women’s Health Awareness Month.
To celebrate Women’s Health Awareness Month, I wanted to collaborate with a fellow health-care provider whose focus is to help women reclaim their energy, confidence, and overall well-being. Angie Maguire, Registered Nurse and Midlife Women’s Coach, provides women 40+ with the support and expert guidance to manage perimenopause and menopause symptoms, find balance in life, redefine their purpose, and so much more. It is an important time to take stock in your health for your future.
Naturally, our metabolism slows down as we age. You may have heard of "meno" belly, which occurs primarily due to hormonal changes. As estrogen levels decline, fat distribution shifts from the hips and thighs to the abdomen. Additionally, insulin sensitivity decreases during the menopausal transition, leading to increased fat storage. Wondering how to navigate these hormonal changes? It begins with cultivating healthy, balanced lifestyle habits. Continue reading to discover why nutrition, physical activity, sleep, and more play a key role throughout midlife and beyond!
First let’s start with basics of the Menopausal transition:
Perimenopause
Typically begins in your 40s and can last 4–10 years.
Ovaries gradually produce less estrogen.
Menstrual cycles become irregular—shorter, longer, or skipped.
Symptoms may begin even while periods are still occurring.
Menopause: ONE DAY
Officially defined as 12 consecutive months without a menstrual period.
The average age is around 51.
Estrogen levels drop significantly.
Marks the end of a woman's reproductive years.
Post-menopause begins after this point.
Post-menopause
The years following menopause.
Some symptoms (like hot flashes) may ease.
Long-term effects of low estrogen become more apparent:
Loss of bone density (increased risk of osteoporosis).
Higher risk of cardiovascular disease.
Prioritizing our health through the menopausal transition is so incredibly important. Small steps make a big impact, so let’s discuss 5 health tips to focus on this month and beyond.
If you don’t have a medical home, now is the time to establish care with a provider. Annual check-ups, routine labs, mammograms, colonoscopies, and heart health monitoring. Discuss MHT - Menopause hormone therapy and non-hormonal treatments–you have options! Is it time for a DEXA scan? You are your own primary care practitioner. If you have children, you have been theirs for 18+ years and now it’s time to be your own advocate. No one else is going to do it for you.
Fuel your body with proper nutrition and hydration habits. Aim to fuel your body with a well balanced diet full of fruits, vegetables, whole grains, and lean protein!
- Dietary fiber is essential for good health as it improves gut health, manages blood sugars, and lowers risk of heart disease. In addition, many fiber-rich foods are anti-inflammatory including leafy greens, berries, avocado, nuts, and beans. Be sure to include a mixture of these as part of a well-balanced diet. The daily fiber recommendation for women is 25 grams per day. Be sure to gradually increase fiber intake and drink plenty of water! We recommend that women aim to drink approximately 90 ounces (2.7 L) of water per day.
- Protein aids in the production of hormones and supports muscle health growth. These are crucial during menopause as our hormones are likely to fluctuate and muscle mass naturally declines. Focus on lean proteins such as salmon, tuna, ground turkey, chicken, and Greek yogurt, and plant-based proteins like beans, lentils, nuts, tofu, and tempeh.
- Reduce consumption of highly processed foods (ie chips, candy, soda, fried foods, and desserts) AND alcohol to 10% or less of your daily calorie intake. For someone needing 2000 calories per day, this would be 200 calories or less daily from these sources. While this may seem restrictive, think of it as how things would average out over the long-term (ie months and years). Having an occasional dessert, candy bar, or cocktail is reasonable and part of a healthy lifestyle balance!
Prioritize Sleep: If you have never had a sleep hygiene routine, it is time to start! Minimize blue light exposure and maintain a cool bedroom environment.
- Aim to eat meals and stop drinking fluids, including alcohol, at least 2 hours prior to going to sleep. If you are feeling hungry before bed, choose a lighter snack to avoid disruptive sleep. Healthy snack options to have before bed include a banana, kiwi, nuts (walnuts, almonds, pistachios), milk, or a hard boiled egg.
Move your Body Everyday in some way: Walk, dance, stretch, swim - try new forms of movement to find what you enjoy the most! The CDC recommends doing the following activities weekly:
-150 minutes of moderate intensity cardio or 75 minutes of high intensity cardio
- Two or more strength training sessions
- Balance and flexibility techniques (like yoga)
We want to build muscle, support bone health, and regulate mood. Physical activity, in addition to consuming a well-balanced diet, can reduce menopause symptoms and lower risk of various diseases.
Manage Stress: Take some time each day to focus on yourself. Writing down your thoughts in a journal, box breathing, breath-work, mindfulness, and getting out in the fresh air are all great ways to practice self-reflection and reduce stress levels.
- The foods we eat play a role in calming our mind. Opt for non- or minimally processed foods such as fatty fish, nuts, seeds, leafy greens, berries, dark chocolate, whole grains, and fermented foods to help manage stress levels.
Taking care of your health isn’t just a personal priority; it’s an act of empowerment. Women’s health encompasses so much - nutrition, mental wellness, hormone balance, and more. It is important to listen to your body, advocate for your needs, and make choices that support your long-term well-being. Alongside the 5 health tips we’ve highlighted, we encourage you to connect with other women. Connecting with others creates a sense of community that fuels motivation and resilience. Whether it’s chatting over coffee, joining a group workshop, or simply checking in with a friend, these moments of connection remind us that we were not alone in our journey.
Click below to schedule a FREE 15 minute info session to discover how working with a registered dietitian
can support you in developing healthy habits and achieving your personal goals!
If seeking to learn more and connect with women in midlife, please join Coach Angie at the Midlife Women's Wellness Summit on June 21st in River Forest, here's the link for Eventbrite: https://www.eventbrite.com/e/1354294795189?aff=oddtdtcreator
Connect with us!
Lily Wawrzon, MS, RD, LDN
Contact: 708-427-9254, lily@nutriquity.com
Angie Maguire, RN BSN, NC-BC
Contact: 708-560-4319
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