7 Golden Tips for a Healthy and Balanced "Second Spring" During Menopause

Assoc. Prof. Dr. Gülfem Başol from Acıbadem Dr. Şinasi Can (Kadıköy) Hospital shared the most common mistakes made during menopause and tips for experiencing this second spring healthily.

Assoc. Prof. Dr. Gülfem Başol, Specialist in Obstetrics and Gynecology at Acıbadem Dr. Şinasi Can (Kadıköy) Hospital, emphasizes that menopause is not an ending but a process of returning to balance:
"Menopause is not a withdrawal from life; it is a renewal period where every woman builds her own second spring. With correct information, conscious choices and regular health monitoring, it is possible to experience this period more healthily, peacefully and freely," she says.

Here are 7 golden tips from Assoc. Prof. Dr. Gülfem Başol for experiencing menopause more healthily and enjoyably:

1. Pay Attention to Your Sleep Schedule
The decrease in estrogen can increase sleep problems. For quality sleep, avoid heavy dinners, limit screen time, and prefer warm showers or herbal teas. Expert support prevents chronicity.

2. Eat Healthily and Balanced
For bone health, consume foods rich in calcium and vitamin D (yogurt, kefir, sardines, leafy green vegetables). Focus on protein and fiber-rich foods, and avoid sugar and processed foods. Always use supplements under medical supervision.

3. Avoid Smoking
Smoking causes early onset of menopause and worsens symptoms. It also negatively affects cardiovascular health, bone density and hormone balance.

4. Avoid Common Mistakes
Neglecting health check-ups by saying "it's over now" is one of the biggest mistakes. Do not listen to hearsay about hormone replacement therapy (HRT); seek expert opinion. For suitable patients, HRT is quite effective in reducing complaints.

5. Exercise Regularly
30-minute walks, yoga or light weight exercises done 3-4 days a week strengthen both body and mind. Exercise balances mood by increasing endorphin secretion.

6. Do Not Neglect Doctor Check-ups
The menopause period is critically important for bone density, breast health and cardiovascular health. Mammography, smear tests and regular cardiovascular check-ups are life-saving.

7. Make Time for Yourself
Menopause is as much a spiritual journey as a biological one. Create space for yourself through hobbies, travel, meditation, breathing exercises and artistic pursuits. This period is a gateway to new beginnings.

Message from Assoc. Prof. Dr. Gülfem Başol
"Secure your second spring with health check-ups, listen to your body's voice and embrace this period like an opportunity."