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Finding balance: 6 ways to stay healthy after menopause
July 14, 2026
By Kristen Mayne
Menopause expert Dr. Shafeena Premji shares advice on how to prepare for, and navigate, life after this major milestone.
If you’re navigating menopause, you’re not alone.
Menopause marks the end of your menstrual cycles. The average age for menopause in Canada is 51, though it can range from 46 and 55 years old.
And since women now live well into their 80s, this means that many of us will spend 30 or 40 years of our lives in post-menopause.
“Menopause is a good time to reflect on your health,” says Dr. Shafeena Premji. “It gives us an opportunity to take stock of our lives – our physical and mental well-being, our priorities, and our happiness.”
Dr. Premji is a family physician, Menopause Society Certified Practitioner, and Founder and Director of Milestone Menopause Centre of Southern Alberta.
She emphasizes the importance of understanding this significant life transition, because “increased awareness and knowledge can help women prepare for, and navigate, the changes associated with menopause.”
Post-menopausal women face an increased risk for certain health issues, including:
- Osteoporosis: After menopause, women see a drop in bone density due to lower levels of estrogen.
- Cardiovascular disease: Menopausal women experience an increased risk of cardiovascular disease. This includes heart attack, heart disease and stroke – and is also due to the loss of estrogen.
And while weight gain isn’t directly connected, women gain on average 4.5 pounds during perimenopause. As Dr. Premji explains, this is often related to an age-related decline in physical activity and untreated perimenopausal symptoms. (It can also lead to an increased risk of type 2 diabetes.)
The good news? Dr. Premji says that many of these challenges can be mitigated or managed.
When it comes to building a vibrant and healthy life beyond menopause, your lifestyle choices are key.
6 tips for staying healthy after menopause
So what are the “right” choices? Here are six recommendations from Dr. Premji.
1. Explore a nutrient-rich diet
It’s vital to eat a balanced diet rich in vitamins, minerals and fiber.
You can focus your meals on:
- Plenty of fruits, vegetables, lean proteins and whole grains.
- Foods that are rich in calcium and vitamin D. These are especially important to help maintain bone health and prevent osteoporosis. For example: dairy products, leafy green vegetables and fish.
- Focus on quick wins, like adding one-calcium-rich food to each meal.
Dr. Premji also emphasizes the importance of healthy fats. “Healthy fats, such as those found in avocados, olive oil, nuts and fatty fish, are essential for heart health. They can also help manage cholesterol levels.”
And try to make sure to get enough protein. “Protein plays an important role in preserving muscle mass and supporting bone health. It’s recommended that post-menopausal women consume approximately 0.8 to 1.2 grams of protein per pound of target body weight each day.”
To enhance your nutritional intake further and support your health, Dr. Premji says to consider the following information and guidelines:
- Fiber: Aim for 25-30 grams of fiber per day to support digestive health and maintain a healthy weight.
- Calcium: Osteoporosis Canada recommends a daily intake of 1200 mg of dietary calcium to support bone health.
- Vitamin D: A daily supplementation of 1000 international units (IU) of Vitamin D is suggested by Osteoporosis Canada (split into 600 IU from diet and 400 IU from supplements) to enhance calcium absorption and bone strength.
- Portfolio Diet: Explore the Portfolio Diet. It’s a vegetarian way of eating that combines nuts, plant sterols, fiber and soy protein. It’s recommended by the Canadian Cardiovascular Society because helps control cholesterol levels.
2. Get (or stay) active
Regular physical activity is essential for post-menopausal vitality.
“It reduces stress, helps with weight management, and helps prevent osteoporosis by maintaining bone density and muscle strength,” says Dr. Premji. “Muscle is the key to longevity – so it’s important to include strength training in your routine.”
A word of advice from Dr. Premji:
- Aim for at least 150 minutes of moderate aerobic activity per week, along with strength exercises with “progressive overload” three to four days a week.
- Progressive overload means gradually making your workouts tougher to keep improving muscle strength and size. It helps you get stronger and fitter over time.
- It can be achieved by lifting heavier weights, doing more repetitions, or taking shorter breaks between sets.
Activities such as strength training, walking, swimming, and yoga can help:
- Maintain and build muscle mass.
- Support bone health, enhancing your body’s resilience against osteoporosis.
- Aid in weight management by increasing metabolic rate.
- Improve mood and overall well-being.
A personal trainer can also make a real difference to your fitness journey, Dr. Premji says.
“A trainer will teach you proper technique and form to prevent injuries. They can also keep you accountable and motivated, ensuring you stay on track with your fitness goals.”
For more information, explore the Canadian Physical Activity Guidelines for adults aged 18-64 and 65 years and older.
3. Steer clear of tobacco, alcohol and high levels caffeine
“Smoking significantly increases the risk of osteoporosis, cardiovascular diseases and lung and bladder cancer,” says Dr. Premji. “It also exacerbates symptoms like hot flashes and night sweats.”
Because of this, she strongly encourages women who are smoking to quit.
Alcohol may also worsen symptoms like hot flashes and low sleep quality. The 2023 intake guidelines recommend no more than two drinks a week to help avoid alcohol-related consequences (including an increased risk of cancer and heart disease).
And while it’s fine to enjoy a cup or two of coffee, Dr. Premji says that high levels caffeine can also trigger hot flashes and disrupt sleep.
If you need support to quit smoking or drinking, speak to your health-care provider.
4. Keep an eye on your health
Regular health screenings become increasingly important after menopause, says Dr. Premji. She recommends booking an annual check-up with your health-care provider.
The aim is to:
- Monitor blood pressure.
- Check cholesterol levels.
- Keep an eye on potential conditions like diabetes.
- Look out for other health issues.
In addition to an annual check-up, Dr. Premji encourages women to undergo the following tests and screenings:
- Cervical cancer screening (every 3 years, with a pap smear).
- Colorectal cancer testing (every 1-2 years, with a FIT test).
- Breast cancer screening (every 1-2 years depending on your breast density, with mammograms).
- Bone density checks (as recommended by your health-care provider).
She also recommends keeping your vaccinations up to date.
5. Lean into sleep
After menopause, good quality sleep supports our emotional balance, physical health and overall quality of life.
Dr. Premji says restorative sleep is vital for ensuring our body’s day-to-day functions.
One first step? Try sleep hygiene techniques, like:
- A regular sleep schedule
- A relaxing bedtime routine
- A cool, comfortable bedroom
The risk of sleep apnea increases substantially for menopausal women. If you’re not sleeping well, Dr. Premji recommends screening for sleep apnea.
“Given the complexity of sleep, a specialized sleep clinic may also be beneficial,” she says. There, therapists use methods like cognitive behavioral therapy (CBT) to help manage sleep disturbances.
6. Prioritize self-care
Chronic stress can affect your health and contribute to heart disease and obesity.
One solution? Look for stress-reducing activities that work for you, says Dr. Premji – like meditation, deep-breathing exercises, yoga, or forest bathing.
While self-care is an excellent first step to managing stress, many of us need additional help.
If you’re struggling with stress or another mental health condition, talk to your health-care provider and consider reaching out to a mental health professional. If you need help finding a doctor who understands menopause, use the North American Menopause Society’s Find a menopause practitioner directory.
As Dr. Premji explains: “Finding the right balance in your professional and personal life can sometimes be challenging. But prioritizing self-care will enable you to continue to thrive in all other aspects of your life.”
Written in consultation with Dr. Shafeena Premji, BSc MHA MD CCFP FCFP MSCP.
