Mumbai: Menopause is a natural phase in a woman’s life, but the hormonal changes it brings can affect everything from sleep and bone health to mood, metabolism and energy levels. Nutritionist Rujuta Diwekar has shared four practical insights to help women approach menopause with confidence, encouraging them to prioritise long-term health over quick weight-loss goals.

In a recent two-part Instagram post, Diwekar outlined what she described as the “four hard truths” about menopause, emphasising strength, movement, sleep and realistic expectations as the key to healthy ageing.

Build strong bones at every stage of life

Diwekar said the best time to prepare for menopause is during adolescence, when girls can build stronger bones through regular physical activity.

She noted that many girls stop participating in outdoor sports as they grow older, missing an important opportunity to improve bone density before adulthood.

However, she stressed that it is never too late to make healthier lifestyle choices. Women approaching menopause can still support bone health through regular exercise, a balanced diet and healthy daily habits.

She also encouraged parents, schools and communities to create environments that motivate young girls to remain physically active.

Think beyond short-term weight loss

According to Diwekar, women should stop focusing solely on losing weight for weddings, holidays or other short-term goals.

Instead, she advised thinking about overall health over the next 30 to 40 years.

She recommended setting aside at least three hours each week for exercise, saying consistent physical activity can improve muscle strength, mobility, mood, skin health and overall wellbeing.

Making exercise a non-negotiable part of the weekly routine, she said, is far more valuable than chasing temporary weight-loss targets.

Don’t let the weighing scale define your progress

Diwekar believes menopause is not the right time to judge health based only on body weight.

As hormonal changes naturally affect metabolism and body composition, she said the weighing scale may not accurately reflect improvements in health.

Instead, she suggested monitoring waist and hip measurements.

According to her, maintaining a waist measurement around 8 to 10 inches smaller than the hips can be a useful indicator of overall metabolic health and may be associated with a lower risk of conditions such as diabetes, hypertension and thyroid disorders.

She encouraged women to focus on fitness, strength and wellbeing rather than a specific number on the scale.

Prioritise sleep and embrace ageing

Another key message from Diwekar was the importance of accepting ageing as a natural and positive part of life.

She encouraged women to stop comparing themselves with their younger selves and instead focus on feeling healthy, energetic and confident.

Describing ageing as a privilege, she urged women to shift their attention from appearance to overall quality of life.

Diwekar also highlighted the importance of getting sufficient, restorative sleep.

She cautioned that staying awake late into the night or skipping carbohydrates at dinner could negatively affect sleep quality, energy levels, joint health, skin and hair.

Healthy habits over quick fixes

Diwekar’s advice reinforces the importance of building sustainable lifestyle habits rather than relying on rapid weight-loss programmes or restrictive diets during menopause.

Experts generally agree that balanced nutrition, regular exercise, quality sleep and stress management play an important role in supporting women through hormonal changes.

While menopause affects every woman differently, adopting healthy routines can help improve physical and emotional wellbeing during this stage of life.

Women experiencing severe menopausal symptoms are advised to consult qualified healthcare professionals for personalised medical guidance and treatment options.

Excerpt: Nutritionist Rujuta Diwekar shares four practical tips to help women navigate menopause by focusing on strength, sleep, movement and long-term health.

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