Managing Menopause the Mediterranean Way

A joyful family gathers outdoors, sharing smiles and laughter in the warm sunlight.

Menopause is a natural transition in each and every woman's life, usually marking the end of menstrual cycles, and the beginning of new phases of emotional and physical change. While this period can sometimes feel overwhelming, there are many ways to approach it with ease, grace, and vitality. One such approach is the Mediterranean way, a lifestyle centred around the healthful habits of Mediterranean countries, known for their strong focus on overall wellness and longer life expectancies.

Let’s dive into how this time of life can be embraced through a Mediterranean inspired mindset.

The Foundation for Hormonal Health: The Mediterranean Diet

A vibrant and fresh Mediterranean spread featuring smoked salmon, caprese salad with pesto, mixed grilled vegetables, and a leafy greens salad with pine nuts and parmesan, all elegantly arranged on a wooden serving board.

The diet of the Mediterranean's is the cornerstone of living the Mediterranean way, which is rich in whole foods, healthy fats, and plenty of vegetables and fruits.

Key aspects of the Mediterranean diet that can support menopausal health include:

1. Healthy Fats: Olive oil, nuts, and seeds are a staple in the Mediterranean diet. These fats are packed with antioxidants and omega 3 fatty acids, which are great for brain health, reduce inflammation, and promote heart health. For women navigating menopause, these healthy fats can support hormone balance and reduce symptoms like hot flushes.

   
   

2. Vegetables and Fruits: A colourful variety of vegetables and fruits such as cucumbers, tomatoes, leafy greens, and berries provides essential minerals and vitamins like magnesium, potassium , and vitamin C. These are crucial for reducing menopausal symptoms like fluctuating mood and fatigue.

   
   

3. Wholegrains: Wholegrains such as barley, oats, and quinoa help maintain blood sugar levels and provide fibre that aids digestion. Menopausal women can benefit from balanced blood sugar, which helps manage fluctuating mood and energy levels.

   
   

4. Plant-Based Proteins and Legumes: Lentils, chickpeas, and beans provide excellent plant based protein, which is important during menopause when muscle mass will naturally decline (sarcopenia). These foods can also help with weight management and maintain your overall health.

   
   

5. Spices and Herbs: The Mediterranean diet is known for using spices and fresh herbs like marjoram, garlic, sage, rosemary, oregano, and thyme. These not only add flavour, but are also packed with anti-inflammatory properties that help reduce the risk of chronic conditions associated with menopause.

   
   

6. Moderate Red Wine Consumption: Many Mediterranean cultures enjoy a glass of red wine with meals. Red wine, in moderation, can support heart health due to its antioxidant properties (such as resveratrol), which can help balance cholesterol levels. However, it is important to consume alcohol in moderation, as excess consumption can worsen menopause symptoms, such as cause sleep disturbances.

   
   

Staying Active the Mediterranean Way

A woman enjoys a sunny waterfront stroll with her fluffy dog, savouring a morning coffee.

Keeping naturally active is another important pillar of the Mediterranean lifestyle. Exercise not only improves overall health, but can alleviate many symptoms associated with menopause. Here are some Mediterranean inspired activities that can make a difference:

1. Walking: Mediterranean people are known for their love of walking everywhere. Whether it’s strolling into town, through olive groves, down the beach, or around the neighbourhood saying hello to friends and neighbours, walking is a low impact, yet effective exercise for cardiovascular health, maintaining mobility and mental wellbeing.

   
   

2. Dancing: A common cultural activity in the Mediterranean is dancing. Whether it’s folk dances, lively flamenco or simple social dancing, these movements are a fun way to stay active and engage with others. Dancing is an excellent mood booster and cardio workout rolled into one!

   
   

3. Pilates and Yoga: While not exclusive to the Mediterranean, these mindful practices are commonly enjoyed in many coastal Mediterranean communities. Pilates and yoga can help improve flexibility, reduce stress and strengthen core muscles, all of which become increasingly important during menopause.

   
   

Mindful Living the Mediterranean Way

A group of friends enjoying a relaxed conversation outdoors, surrounded by lush greenery.

Menopause is not just a physical transition, but an emotional one also. The Mediterranean lifestyle places great emphasis on emotional wellbeing, and certain practices can help women manage the mental health challenges that come with menopause:

1. Mindful Eating: Food plays an important role in Mediterranean culture, not just as sustenance, but as a way to savour life’s pleasures and connect with loved ones. Eating mindfully means slowing down, appreciating the flavours, and connecting with the experience of eating, and can help reduce stress, improve digestion, and prevent overeating.

   
   

2. Social Connection: In Mediterranean cultures, the importance of socializing with friends and family is a key to happiness and longevity. Regular social engagement can help combat feelings of isolation and low mood, which can be more prevalent during menopause.

   
   

3. Relaxation: Many Mediterranean people prioritize relaxation. Whether it’s enjoying the beauty of nature, taking a leisurely lunch with friends, or engaging in simple moments of reflection, creating moments of peace throughout the day can help reduce stress levels and improve mood.

   
   

4. Adequate Sleep: Sleep disturbances are one of the most common symptoms of menopause, but Mediterranean cultures typically embrace a slower pace of life. Taking time to unwind in the evening, avoiding excessive screen time, and using relaxation techniques can improve sleep quality. Mediterranean people often also embrace the concept of having a siesta, which promotes the idea of taking short naps to recharge and rejuvenate.

   
   
   
   

The Mediterranean Spirit

Friends enjoy a cosy and joyful outdoor dinner, sharing laughter and wine under twinkling lights on a rustic patio.

At its core, the Mediterranean way of living is about finding and embracing balance, in food, exercise, and mental health. It’s not about perfection, but about creating a lifestyle that nurtures your body, mind, and soul during this transformative phase of life.

Here are a few final tips:

1. Laugh Often: Joy and humour are integral to Mediterranean culture. Laughter is not only good for the soul, but it’s also a powerful tool for reducing stress and boosting happiness.

   
   

2. Staying Hydrated: Water is essential, and many Mediterranean people drink plenty of water, especially in the warm climates. Hydrating properly helps manage symptoms like headaches, and fatigue, which can worsen during menopause.

   
   

3. Embrace Nature: Mediterranean cultures have a close relationship with nature, often spending time outdoors. Take time to breathe in fresh air, enjoy the sunlight and feel connected to the world around you.

   
   

Conclusion

Managing menopause the Mediterranean way means embracing a holistic approach that nurtures your mind, body, and soul. By focusing on a healthy balanced diet, regular physical activity, mental wellbeing, and a balanced lifestyle, you can navigate this stage of life with grace and vitality. It’s about finding joy in the small moments, connecting with others, and taking care of yourself, whist all while honouring the natural rhythm of your body.

So, why not give the Mediterranean approach a try? Your journey through menopause might just be the healthiest and happiest one yet!