Menopause Tips: Embrace Malta’s Mediterranean Diet
This article highlights eight simple lifestyle tips to make menopause more manageable, with a focus on Malta’s healthy living and dining scene. Dr. Claire Phipps from the British Menopause Society emphasizes the importance of quality sleep, reducing caffeine and alcohol, staying hydrated, and embracing the Mediterranean diet—rich in whole foods, lean proteins, and fresh produce—to ease menopause symptoms. Calcium intake for bone health is also crucial, with Maltese specialties like gbejniet and sardines offering nutrient-packed options. Self-care activities, such as seaside dining or sunset walks, and staying active with accessible movement like yoga or brisk walks along Malta’s scenic coastlines, are recommended for boosting physical and mental well-being. The article underscores how Malta’s culinary traditions, natural beauty, and vibrant food scene provide an ideal backdrop for adopting these healthy lifestyle changes, turning menopause into an opportunity to rediscover the joys of living well.
8 Simple Lifestyle Tips to Make Menopause Easier, with a Focus on Malta’s Healthy Living and Dining Scene
For many women, menopause can feel like an overwhelming chapter of life, full of new challenges and changes. While it’s tempting to turn to products and supplements promising instant relief, the truth is that small, everyday lifestyle tweaks can make a significant difference. Ahead of World Menopause Day on October 18, Dr. Claire Phipps, a specialist with the British Menopause Society, shares eight practical tips to help women navigate this phase with greater ease. From embracing Malta’s Mediterranean-inspired diet to finding joy in movement and self-care, these suggestions are perfect for anyone seeking better physical and mental health.
1. Prioritise Quality Sleep
Menopause often disrupts sleep due to night sweats and other discomforts, but practising good sleep hygiene can make a world of difference.
Dr. Phipps suggests simple adjustments: “Ensure your bedroom is cool and airy, opt for breathable fabrics in your sleepwear and bedding, and avoid screen time before bed.” Malta’s mild climate can help—consider sleeping with a window slightly open during cooler months for natural ventilation. For extra relaxation, herbal teas like chamomile or valerian root, available at many local cafés and health shops, can be a soothing pre-bedtime ritual.
2. Cut Back on Caffeine and Alcohol
While a morning espresso or an evening glass of wine are staples of Mediterranean life, reducing these can significantly ease menopause symptoms.
“Caffeine can disrupt sleep and worsen symptoms like hot flushes,” explains Dr. Phipps. “Alcohol, too, can trigger hot flashes and anxiety while becoming harder to process as we age.”
Consider replacing your regular coffee with a decaf or herbal infusion, and explore Malta’s burgeoning alcohol-free cocktail scene. Many local restaurants and bars now offer creative mocktails featuring fresh Maltese citrus fruits and herbs—a refreshing alternative that’s both delicious and health-conscious.
3. Stay Hydrated
Hydration is vital, especially when dealing with hot flushes and dryness. With Malta’s sunny climate, staying hydrated becomes even more important.
Dr. Phipps advises drinking plenty of water throughout the day. Why not take it a step further by infusing your water with local ingredients such as mint, lemon, or prickly pear for a subtle burst of flavour? You can also enjoy hydrating foods like watermelon, cucumbers, and tomatoes, which are readily available in Malta's markets.
4. Embrace a Balanced Diet with a Mediterranean Twist
The Mediterranean diet, celebrated worldwide for its health benefits, is a perfect ally during menopause. This eating style, rooted in the Maltese culinary tradition, focuses on whole foods, lean proteins, healthy fats, and fresh produce.
“Think about incorporating whole grains, colourful fruits, vegetables, and lean protein,” says Dr. Phipps. “The Mediterranean diet can be a great foundation for managing menopause symptoms.”
In Malta, it’s easy to find nutrient-dense dishes like grilled fish drizzled with olive oil, hearty vegetable soups, and salads bursting with locally grown greens and tomatoes. Restaurants offering farm-to-table menus and seasonal specials are excellent places to explore these wholesome options.
5. Boost Your Calcium Intake for Bone Health
Menopause can weaken bones, making calcium intake crucial. Dairy products like milk and cheese, which are widely enjoyed in Maltese cuisine, are excellent sources of calcium.
“For those who follow a vegan or dairy-free diet, fortified plant-based milks, leafy greens, and oily fish can also provide calcium,” notes Dr. Phipps.
Consider trying local specialties like gbejniet (Maltese cheeselets) or sardines, which are both delicious and packed with nutrients. Pair them with whole-grain bread or salads for a balanced, calcium-rich meal.
6. Make Time for Self-Care
Taking time for yourself is essential for emotional well-being during menopause. Whether it’s indulging in a relaxing spa day, enjoying a leisurely meal at a seaside restaurant, or simply taking a sunset walk along Malta’s picturesque coastline, moments of joy can help boost your mood and reduce stress.
“Self-care is about finding activities that bring you happiness,” says Dr. Phipps. Why not treat yourself to a mindful dining experience at one of Malta’s many health-focused eateries, where you can savour fresh, nutrient-rich meals in a serene setting?
7. Stay Active with Fun and Accessible Movement
Exercise is vital for physical and mental health, particularly during menopause. “Movement increases happy hormones, supports bone health, and helps with weight management,” says Dr. Phipps.
Malta offers plenty of opportunities to stay active while enjoying the island’s natural beauty. Go for brisk walks along the Dingli Cliffs, try a yoga class overlooking the sea, or take a dip in the crystal-clear waters of the Mediterranean. For strength-building, consider a Pilates session or resistance training, which can be easily incorporated into your routine.
8. Try Simple Movement Hacks
If structured workouts aren’t your thing, small bursts of movement can still make a big impact.
“Don’t feel pressured to do high-intensity workouts if they’re not for you,” advises Dr. Phipps. “Instead, try movement hacks like doing squats while waiting for your kettle to boil or taking extra flights of stairs.”
In Malta, everyday activities like strolling through historic villages, exploring local markets, or gardening in your backyard can double as light exercise. The key is finding ways to move that feel enjoyable and sustainable.
Making Menopause More Manageable
While menopause is a natural part of life, it doesn’t have to be a struggle. By focusing on hydration, balanced nutrition, joyful movement, and self-care, you can navigate this journey with greater ease.
Malta’s rich culinary traditions, vibrant dining scene, and stunning landscapes make it an ideal place to embrace these healthy lifestyle changes. Whether you’re exploring the local food scene, staying active in nature, or simply finding moments of peace, these small adjustments can lead to lasting improvements in your well-being.
Remember, menopause is not just about enduring change—it’s also an opportunity to rediscover the joys of living well.