How can you support your body through pre/peri/post menopause

90% of my clients are women over 40, including myself. Menopause is a fact we need to accept so let’s take a look at how to support your body through menopause.

It’s the age when you may start experiencing some of the menopause symptoms. This transition is unavoidable. However there are things you can do to help your body.

Here are some facts first:

From the age of 30 you start losing muscle.

From the age of 45 you start losing bone density which puts you at a risk of osteoporosis – which will affect your daily functions.

The hormonal imbalance may affect how you feel.

The most common symptoms are the hot flushes. But here are some of the symptoms that are not talked about as much that could be a sign, that you are in this transition already: sore joints, headaches, anxiety, stressed, misunderstood, low on energy. And these could start appearing from the age of 40.

You may be experiencing these symptoms while you still have your period.

If you are experiencing any of these symptoms and they are stopping you living your life, you should seek medical advice and speak to them about HRT. Keep reading for some other tips on how to support your body through menopause.

Woman in superman pose beside a dumbell in a strength training class to support your body through menopause

Healthy and Active lifestyle remains super underrated when it comes to preparing your body for this transition.

Nutrition and activity levels program I provide for my clients are specifically tailored to help them over the barriers they are facing.

And it’s my job as their coach to meet them where they are to help them overcome those barriers.

There is not one plan that fits all my clients.

Everyone has different lifestyle, and everyone has different symptoms.

But there are few things you can be focusing on:

How strength training 3 times per week can help support your body through menopause


I encourage all my clients to include this training into their weekly routine as our joint and bones are at risk during this stage so strengthening them is beneficial.

Find something you enjoy
While strength training will help you with the health benefits, find something you enjoy doing as a form of exercising – swimming, hiking with family and friends or anything else you enjoy and can maintain too. Staying active is really important.

Eat in accordance with your energy expenditure

Maintaining your body fat within the healthy range by eat well balanced diet is important. Eat plenty of protein, with fruit and vegetables and minimize processed foods.

Include some mindfulness into your weekly or daily routine
Recognise your external stressors and manage them so your mind can focus on what you can control. I attended Sound Bath session last Sunday and it was like I was in different world. Just amazing! Find something that works for you that will help you block our the external noise.

Sleep well to support your body through menopause
Having a really good bedtime and morning routine will ensure you are getting  quality sleep – aim for 7 – 8 hours. This can be harder if you have younger children but it will get easier. The sleep is very important to allow your body and mind to rest.

Here are some top benefits of exercising:

Weight Management

Strengthen your bones and muscles

Lower Risk of Cardio Vascular disease and Type 2 Diabetes as well as some types of cancer

Better mood

Improved Sleep

Improved Quality of life

I have worked with women who didn’t think they could lose weight anymore or feel better anymore. But after making small changes to their routines, they started feeling better in their clothes, they could see changes in their bodies, the mood is better and the life becomes more enjoyable again.

You can totally turn things around yourself. Yes it can feel harder because right now it feels like the whole world is against you.

Recognising your symptoms is a key. Start writing them down and watch out for any trends.

They shouldn’t be ignored, and if you feel they are affecting your day to day life you should be speaking to a specialist about it to help with the hormone imbalance.

Life is not over.

Starting today with your healthy lifestyle will help you get through this transition and will lower your symptoms too.

And sometimes  you just need someone on your side who will meet you where you are, reassure and support you.

Someone like me 😊

Get in touch today and let’s chat CLICK HERE TO CONTACT ME NOW

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You know what to do.

Have a great week

Petra