A nutritionist says women over 40 should be adding two foods to their diets as sports presenter and former international gymnast Gabby Logan explains the value of being bold after menopause.
Gaby has taken the plunge into open water swimming, joining a wave of adventurous women over 40 who are embracing bold activities as part of their ‘mid-life’ bucket lists. From getting a tattoo to trying pole dancing, a new nationwide survey of 1,000 British women reveals that middle-aged women are increasingly turning to thrill-seeking experiences to make the most of life.
The research conducted by Menopace, ahead of World Menopause Awareness Month in October outlines a definitive list of activities women aspire to achieve in their mid-life.
Gabby , who is a long-term Menopace Ambassador, said: “It’s so important for women to feel empowered to explore new passions, whether it’s taking a cold water swim, travelling to a dream destination, or simply putting their health and well-being first. Life doesn’t stop with menopause – in fact, many women feel like it’s just the beginning.”
The survey also reveals the positive impact of menopause on women’s outlook on life, with over a third (38%) saying they gained a new lease on life after going through menopause, and 40% admitted that their health and well-being only became a top priority once they entered this stage. For 25%, this meant making key changes to their daily routine to support their well-being.
Top 10 Mid-Life Bucket List Activities for Women Over 40:
- Maintain 5 fruit and veg a day/ healthy eating (44%)
- Take a trip to a tropical paradise (36%)
- Walk 10k steps a day (34%)
- Learn a new language (26%)
- Grow own vegetables (25%)
- Go on a cross-country road trip (20%)
- Open water swimming (20%)
- Travel solo to a new country (19%)
- Take a genealogy test and explore ancestry (19%))
- Write a book (18%)
Registered Nutritionist Emma Bardwell, said: “The menopause can feel overwhelming at times with its emotional and physical shifts, but there are some simple, practical and effective steps you can take to feel more in control. Prioritizing nutrients like calcium, magnesium, and vitamin D is essential for bone health, while boosting energy with iron and B vitamins can help combat the common fatigue women experience. Incorporating phytoestrogen-rich foods, like tofu and flaxseeds, may also provide additional support. Every woman’s journey through menopause is unique, but making the right dietary choices can make a real difference in how you feel today and, in the years, ahead, helping you to thrive during this transition.”
Top tips from Emma:
- Get routine blood tests : Ask your GP to check for thyroid function, iron, B12, vitamin D, and other key levels.
- Support bone health : Ensure you’re getting enough calcium, magnesium, vitamin D, and vitamin K through food or supplements.
- Boost iron absorption : Combine plant-based iron sources with vitamin C-rich foods for better absorption.
- Focus on B vitamins : Include B5 and B6 in your diet to support energy levels and hormone regulation.
- Consider phytoestrogens : Add soy, flaxseeds, and legumes to your diet for extra support.
- Supplement vitamin D year-round : Low population levels mean it’s important to take vitamin D even outside of winter months.
- Track your calcium intake : Calcium is important to support bone health. Use an online calcium calculator to ensure you’re meeting daily requirements.
- Prioritise sleep: Establish a consistent sleep routine to help manage fatigue and improve overall wellbeing
- Eat whole grains and seeds : Lignans found in these foods may help support hormonal balance during menopause.
- Experiment with what works for you : Menopause is individual—test out different dietary changes to find the right fit for your body.