7 Health Habits and Trends to Skip During Menopause

“Many grassroots and word-of-mouth recommendations have emerged, and it can be hard to understand what’s accurate versus inaccurate versus potentially dangerous,” says Natasha Bhuyan, MD, a family physician based in Phoenix.

If crowdsourcing and influencers have muddled your menopause action plan, here’s the advice experts say you should skip — and what you should try instead.

1. Thinking More Protein Is Always Better

“A patient whose recommended protein intake based on their body weight was 62 grams (g) of protein per day told me they were eating about 100 g of protein per day, because they read that recommendation on the internet,” says Maya Feller, RD, the founder and lead dietitian at Maya Feller Nutrition in New York City. “I explained that a blanket 100 g of protein isn’t the right amount for everyone.”

2. Getting Menopause Advice From Social Media

“The other issue with health information on social media in general is that influencers don’t always disclose their conflicts of interest,” says Dr. Bhuyan. “Some are selling supplements or other products.”

Instead: While Bhuyan says there are some reputable social media sources with excellent menopause content, it’s best to connect with a healthcare professional if you have questions about menopause or your health. “We are here to guide you, and we can sometimes also recommend the best resources or social media to follow,” she says.

3. Taking a GLP-1 Without Changing the Way You Eat

GLP-1 weight loss medications are a game changer for midlife women who may have some extra pounds to lose. But as helpful as they may be, they don’t do all of the healthier-living work for you.

“As we know, GLP-1 medications can cause early satiety and appetite suppression, but nutrient needs do not change,” says Feller. “Women who use them need to think about protecting skeletal muscle mass and brain health as well. Making sure they are taking in sufficient amounts of micronutrients is imperative.”

Instead: To help offset nutrient deficiencies that come with eating less, Feller says to eat foods that contain these nutrients.

• Calcium and Vitamin D These nutrients work together to support bone health, which becomes increasingly important after menopause. Good sources of calcium include dairy products, fortified plant milks, and cooked leafy greens. Vitamin D is also found in fatty fish and egg yolks.

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• Magnesium Suboptimal levels of this mineral may contribute to conditions such as osteoporosis, heart disease, and metabolic disorders. It’s found in leafy green vegetables, nuts and seeds, whole grains, and fish such as mackerel and salmon.

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• Omega-3 Fatty Acids Early evidence suggests that omega-3s support brain health and mood during menopause.

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  Good sources include salmon, sardines, herring, and mackerel.

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• Vitamins C and E Feller says these two antioxidants help mitigate oxidative stress, a form of cellular damage that increases with age.

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   Vitamin C is found in citrus fruits, strawberries, and broccoli, and vitamin E is found in almonds, sunflower seeds, leafy greens, and vegetable oils.

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Feller adds that adequate protein in tandem with weight-bearing exercise can also offset muscle loss caused by GLP-1 medications.

4. Assuming Poor Sleep Is Just a Part of Menopause

Instead: Don’t blame menopause for every sleepless night. Discuss persistent sleep problems with your clinician to look for the root cause of your sleep issues. You shouldn’t assume you just have to live with them — or that you need to self-medicate.

5. Skipping (or Only Focusing on) Strength Training

“Strength training is really emphasized during menopause because it helps combat brittle bones and reduced muscle mass, but cardio certainly has important heart and health benefits,” says Bhuyan. “Both are equally important.”

6. Eliminating Carbohydrates From Your Diet

“There is the false thought that cutting carbs will result in rapid weight loss,” says Feller. “When we eat carbohydrates, the body will use those carbs as energy. When we are in a carbohydrate deficit, the body needs to break down muscle to be used as energy.”

7. Relying on Supplements Instead of Healthy Habits

The shelves are packed with pills promising to balance hormones, stop hot flashes, improve sleep, and ease nearly every other menopausal symptom. But while the market for menopause supplements continues to grow, it’s still unclear how well they work.

“There are many claims that supplements help with perimenopausal symptoms, but most of them don’t have good evidence,” says Bhuyan.

Note: The U.S. Food and Drug Administration (FDA) does not approve supplements for safety or effectiveness. Talk to a healthcare professional about whether a supplement is the right fit for your individual health, and about any potential drug interactions or safety concerns.