Menopause, Cancer & Me
Lifestyle
Healthy lifestyle choices reduce the effects of menopausal symptoms and help to improve overall quality of life.
On this page, we look at...
1
Nutrition
2
Physical activity
3
Bone health
4
Mental wellbeing
5
Sleep
6
Alcohol
7
Smoking
8
LGBTQ+
Balanced diet
1. Nutrition
A good diet is vital for a healthy lifestyle and can play a key role in limiting the effects of menopausal symptoms. The Eatwell Guide provides advice on how to create a healthier, more nutritious and balanced diet.
According to the Eatwell Guide, the average
woman should aim to consume...
around
0
kcal each day
0
portions of fruit and vegetables
0
portions of starchy carbohydrates
0
portions of protein
0
cups/glasses of fluid
People experiencing menopausal symptoms should give focus to protein and water.
Protein
A lack of protein in the diet can lead to a loss of muscle tissue, which lowers metabolic rate and is the biggest cause of weight gain in menopause.
Water
Dehydration is more likely during menopause. People often don't replace the water they lose, which can cause headaches and fatigue.
Things to limit and avoid...
Avoid consuming excessive amounts of fat and sugar.
Reduce alcohol to recommended limits or lower.
Avoid eating excessive amounts of carbohydrates.
Limit processed foods, sugary drinks and snacks.
2. Physical activity
The Chief Medical Officer (CMO) recommends that all adults take part in regular physical activity throughout the week. Some movement is better than none. More is generally better than some.
Moderate-intensity
The CMO recommends adults aim for at least 150 minutes of moderate-intensity activity, 75 minutes of vigorous-intensity activity, or a combination of both, weekly.
Muscle-strengthening
Adults are recommended to engage in muscle-strengthening activities that involve all major muscle groups at moderate or greater intensity on two or more days per week.
Functional balance
Adults 65+ should perform varied multicomponent physical activities focused on functional balance and strength, done at a moderate or greater intensity twice weekly.
Find out more with these physical activity top tips
3. Bone health
Decreased oestrogen levels can significantly impact bone health, particularly in the first few years after menopause.
Common symptoms include bone density loss and increased risk of osteoporosis, a condition characterised by weakened bones and an increased risk of fractures.
These symptoms are best managed with a proactive approach to bone health that includes regular exercise, a nutritious diet, and lifestyle modifications.
Generally, post-menopausal women are encouraged to increase their vitamin D and calcium intake to help strengthen bones and protect bone health.
It is important to have regular checkups and discussions with healthcare professionals, including bone density (DEXA) scans.
This is particularly important for people who have had an early menopause due to their cancer treatments, as we know that patients who experience the menopause before the age of 45 are more likely to develop osteoporosis.
4. Mental wellbeing
When experiencing menopausal symptoms, it's important that people do what they can to maintain and improve their psychological health.
✔ If possible, share your concerns and worries with family/friends.
✔ Set aside specific ‘worry time’ to focus on any concerns.
✔ Keep a worry list or diary.
✔ Ask for help when you need it.
✔ Seek support from mental health professionals.
✔ Access support groups/services to meet others facing similar issues.
✔ Move your body. A little exercise can have big benefits.
✔ Try breathing exercises or relaxation techniques.
✔ Get out in fresh air and sunlight.
Charities work within our communities to provide additional support to people affected by a cancer diagnosis.
- Live Well with Cancer is a North Shields-based charity that empowers people affected by cancer to improve their wellbeing.
- Macmillan Cancer Support helps people with cancer to get the best care the UK has to offer, whoever and wherever they are.
- Maggie's provides free expert care and support in centres across the UK. Their services are also available online and over the phone.
5. Sleep
Most people affected by cancer and menopause will experience sleep disturbances or difficulty sleeping due to temperature and anxiety/stress.
While a few sleepless nights are usually nothing to worry about, ongoing sleeplessness can have a negative affect on a person’s quality of life.
When you don’t sleep enough, you can build up what is known as a sleep debt, which can have negative effects on your health and wellbeing.
The good news is that many sleep issues can be addressed by building better sleeping habits.
- Find out how to improve the quantity and quality of your sleep with The Sleep Better Resources.
- Learn what sleep is, why it is important and how to improve it with our eLearning course.
6. Alcohol
Drinking too much alcohol can make menopausal symptoms worse and increase the risk for serious health conditions. Alcohol is known to worsen anxiety, prevent sleep, and increase hunger hormones.
The UK government recommends drinking no more than 14 units of alcohol per week. They advise breast cancer patients limit intake to five units per week.
The NHS recommends spreading units over three or more days, leaving drink-free days.
People who drink over the recommended limits can experience withdrawal if they stop drinking suddenly. In this case, it is best to slowly reduce drinking to safe limits.
7. Smoking
Smoking is harmful for health, increases risk of cancer and can contribute significantly to menopausal symptoms.
The best thing a smoker can do for their health is stop smoking.
8. LGBTQ+
Members of the LGBTQ+ community may benefit from the resources and information available on the Queer Menopause website.
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