Educational article

How to Maintain Healthy Habits During Menopause: Nutrition, Exercise, and Sleep

Dr. Teresita Cortés Segura, medical reviewer

Dr. Teresita Cortés Segura, medical reviewer

Author and medical review: Dra. Teresita del Niño Jesús Cortés Segura, endocrinologist.

Location: Bogotá, Colombia.

Published: June 10, 2026 · Updated: June 10, 2026 · 5 min read.

Educational content. It does not replace an individual medical assessment and should not be used for self-medication.

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What Is Menopause and How Does It Affect the Body?

Menopause is a natural stage in a woman's life, characterized by the cessation of menstruation and significant hormonal changes. These changes can influence metabolism, bone health, and emotional well-being.

Myth 1: You Can’t Exercise During Menopause

It is a myth that menopause prevents physical activity. On the contrary, regular exercise can help alleviate symptoms such as hot flashes and improve mood.

Practical Tips for Exercising During Menopause

Incorporate low-impact activities such as walking, swimming, or practicing yoga. It is recommended to engage in at least 150 minutes of moderate activity per week to maintain optimal well-being.

Myth 2: Nutrition Does Not Affect Menopause

It is incorrect to think that nutrition has no significant impact. A balanced diet can help manage symptoms and maintain a healthy weight.

Woman in consultation with endocrinologist about menopause and health in Bogotá
Medical consultation on healthy habits during menopause in Bogotá with Dr. Teresita Cortes.

Recommended Foods for a Balanced Diet During Menopause

Include foods rich in calcium, vitamin D, and phytoestrogens, such as legumes and seeds. Additionally, it is advisable to limit the consumption of sugars and saturated fats.

Myth 3: Sleep Is Not Affected by Menopause

Menopause can alter sleep patterns; many women experience insomnia or sleep interruptions due to hormonal changes.

Tips to Improve Sleep Quality During Menopause

Establish a regular sleep routine, create a sleep-friendly environment, and avoid caffeine and screens before bedtime to promote restorative rest.

When to Consult a Specialist

If you experience severe symptoms that impact your quality of life, such as persistent insomnia or drastic weight changes, it is advisable to consult an endocrinologist for appropriate guidance.

When to seek medical care

If symptoms persist, test results are abnormal, or you have questions about medication, arrange an individual assessment. Do not change treatment or doses without medical guidance.

Frequently asked questions

What are the most common symptoms of menopause?

The most frequent symptoms include hot flashes, night sweats, mood changes, insomnia, and vaginal dryness.

Is it normal to gain weight during menopause?

Yes, many women experience weight changes due to hormonal alterations, but maintaining healthy habits can help control it.

What types of exercise are most recommended during menopause?

Resistance exercises, aerobic activities, and flexibility practices such as yoga are recommended to improve overall well-being.

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