May 28, 2026, 8:12 am | Read time: 4 minutes
Every woman who is fortunate enough to live long enough will experience it: menopause. For some, it’s a kind of bogeyman; for others, it’s an intriguing new territory. Above all, it signifies a variety of changes, which unfortunately often manifest as symptoms and can signal the onset of age-related diseases. Many women want to consciously enter this phase of life and not be “ambushed” by it. Certified Health & Life Coach Adaeze Wolf shared tips with us in a FITBOOK interview on how to prepare for menopause.
Good Body Awareness Is Helpful
FITBOOK: Women in their late 30s or early 40s often wonder how to recognize the onset of menopause. Do you have an answer?
Adaeze Wolf: “A prerequisite for this is good body awareness. If we’ve learned to perceive our bodies well, we can also sense when something changes. Then I would recommend visiting a doctor to have your hormones checked. A check of vital nutrients (vitamins, minerals, trace elements, as well as amino and fatty acids, ed.) can also help. With perimenopause, a new dynamic can set in, meaning they are depleted more quickly. Those would be some of my recommendations.”
Should women do this preventively?
“If a woman feels good and has no symptoms, I see no reason for her to routinely undergo these checks at a certain age. Unless she’s simply curious and wants to listen to her body a bit. But if she already has symptoms, she should definitely investigate.”
“The Most Important Step Is to Acquire Knowledge”
How can women prepare for menopause to prevent certain symptoms like the “meno-belly”? Is that even possible, and if so, what could be sensible steps?
“I believe the most important step is acquiring knowledge. Informing oneself about what to expect, what symptoms exist. So that one doesn’t have to endure suffering before seeking answers and learning what might need to change. This brings me back to body awareness, which helps detect changes. You don’t want to suffer from sleep disturbances, bone pain, or weight gain for years and feel helpless. Great books or podcasts can help with education before menopause begins. It can also be beneficial to start conversations with a gynecologist early and to persist and not be put off. If you find a good doctor, you can address early changes and have check-ups.”
“Intermittent Fasting Is Not a Good Idea for Losing Menopause Belly”
Rebecca Barthel: “Women Should Focus on Regular Strength Training During Menopause”
“Menopause Can Be a Great New Beginning”
Menopause often seems like a big bogeyman. How can women approach this phase of life with less fear and perhaps more curiosity?
“The more you know, the more relaxed you can approach menopause and the more you can see it as a new opportunity. With the women I speak to and work with, I notice that menopause is, of course, significant and demanding. We have to get to know ourselves anew and learn new mechanisms, but that’s how we develop further. You might also realize that with age and knowledge, you can approach some things more calmly than in your younger years. Menopause is not a dark hole and not the phase of life where everything ends. It can be a new beginning. And today, we see great role models. When you look at women who are now in menopause or beyond, you see many with great charisma and joy of life. They are still full of vitality. I hope women put themselves in focus during this time. The children don’t need them as much anymore, and many women have gained a lot of life experience. Now, personal well-being can take center stage. Many women also take new professional paths during this phase of life. I find that encouraging.”
Also interesting: Preventing bone loss! The right training for menopause
“Menopause Never Ends”
What happens after we’ve gone through menopause? How important is it to maintain new habits in diet, exercise, etc.? Or are further adjustments necessary?
“Our menopause never ends–even if our hormones have decreased and settled into a new normal. This initially means that there are no longer those crazy imbalances that lead to a rollercoaster of often unpredictable symptoms. But hormonally, we don’t return to the previous state. Therefore, we should gladly maintain the new habits that work well for us. Ideally, they should accompany us into old age. A balanced diet with plenty of protein remains important for bone health. We want to stay active and do strength training to remain fit and vital. We want to prevent typical injuries–keyword: femoral neck fracture. A terrible example that no one wants to suffer and is mainly related to muscle loss over the years. That’s why I advise maintaining healthy habits to counteract all these typical age-related diseases and injuries and to enjoy life for a long time.”