Exercise and Nutrition for Pre- and Post-Menopause: A Wellvia Guide to Strength, Balance & Long-Term Health

Menopause is a natural transition, but the physiological changes surrounding it can significantly influence metabolism, bone density, emotional wellbeing, and muscle strength. Adapting exercise and nutrition during pre-menopause (perimenopause) and post-menopause can support hormone balance, preserve lean mass, stabilise mood, and protect long-term health.

Understanding the needs of the body at each stage allows women to take proactive control of their wellbeing—not just to manage symptoms, but to thrive.

Pre-Menopause (Perimenopause): Building Stability Through Change

During pre-menopause, hormone levels begin fluctuating, especially oestrogen and progesterone. This may affect fat distribution, mood regulation, sleep, and stress tolerance. The focus during these years is to support hormone balance, protect muscle, and reduce inflammation.

Recommended Training Approach

A balanced weekly routine should include:

• Strength training (2–3 times per week)Helps preserve muscle mass and improves bone density.

• Low-impact cardio (twice weekly)Cycling, swimming, or incline walking support cardiovascular health without increasing cortisol.

• Short-duration HIIT (once weekly, 15–20 minutes)Helps insulin sensitivity and supports metabolism.

• Mobility and mindful movement (3× weekly or daily)Yoga, Pilates and stretching can reduce stress and improve posture and flexibility.

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A typical week may include upper-body and core strength early in the week, lower-body strength mid-week, low-impact cardio days between, and short HIIT at the end of the week.

Nutritional Considerations for Pre-Menopause

Key aims include stabilising blood sugar, supporting gut and liver detoxification of hormones, and maintaining energy.

• Prioritise protein – eggs, fish, tofu, Greek yogurt

• Include healthy fats – olive oil, nuts, avocado

• Increase dietary fibre – vegetables, berries, whole grains

• Emphasise cruciferous vegetables – broccoli, cabbage, kale

• Include omega-3 rich foods – salmon, mackerel, flaxseed

Reducing alcohol, refined sugar, and ultra-processed foods can support hormonal stability and reduce inflammation. Hydration (2–2.5L daily) also plays a crucial role in hormone regulation and cognitive clarity.

Post-Menopause: Protecting Bone, Heart and Metabolism

After menopause, oestrogen remains low. This influences bone density, cholesterol, muscle mass, and metabolic rate. Training objectives shift toward maintaining strength, protecting bone health, and supporting cardiovascular resilience.

Recommended Training Approach

• Strength training (3× per week)Progressive weights targeting major muscle groups.

• Power training (1–2× per week)Light load, faster controlled movement to protect against frailty and maintain reaction speed.

• Steady-state cardiovascular exercise (2–3× weekly)Walking, swimming, cycling for heart and cognitive health.

• Balance, stability and posture training (daily or most days)Reduces fall risk, improves confidence and movement quality.

Training intensity should gradually increase, focusing on controlled lifting with adequate rest.

Nutritional Considerations for Post-Menopause

The priorities shift toward bone density, muscle retention, heart health, and weight management.

• Higher protein intake (1.2–1.5 g/kg/day)

• Calcium-rich foods – yogurt, sardines, fortified alternatives

• Vitamin D intake and safe sun exposure

• Magnesium – seeds, leafy greens, cacao

• Phytoestrogens – flaxseed, chia, tofu, tempeh

Balancing protein, fibre-rich carbohydrates, and healthy fats at each meal can help maintain energy and support body composition.

Supplement Considerations

Supplementation should never replace nutrition but may support health goals depending on individual needs.

Life Stage	Potential Helpful Supplements
Pre-Menopause	Omega-3, Magnesium, B6, Probiotics
Post-Menopause	Vitamin D3 + K2, Calcium, Omega-3, Magnesium

Professional guidance is recommended when considering supplementation, especially where medical conditions or prescriptions are involved.

Lifestyle Strategies to Support Both Stages

Menopause is influenced not only by physiology, but by sleep quality, stress patterns, movement, and emotional resilience.

• Prioritise sleep hygiene – reduce screens, adopt consistent bedtimes

• Mind–body practices – breathwork, meditation, walking outdoors

• Reduce alcohol and caffeine where symptoms are triggered

• Avoid long sedentary blocks — incorporate movement breaks

• Foster supportive environments — connection reduces stress impact

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Conclusion

Pre- and post-menopause provide an opportunity to refocus wellbeing around strength, nourishment, resilience, and mindset. Exercise and nutrition tailored to this phase of life can stabilise hormonal changes, support physical and cognitive health, and cultivate confidence through transition.

At Wellvia, we empower women with personalised insight and practical strategies to understand their biology and optimise their health at every stage of life.