Deepika Padukone's trainer shares 5 ways to stay fit and balanced during menopause

As women approach their 40s and 50s, menopause often brings changes that can feel overwhelming, from unpredictable moods to sleep issues and fatigue. But one celebrity fitness expert wants women to know it doesn’t have to be a battle. Celebrity trainer Yasmin Karachiwala, who has trained stars like Deepika Padukone, Alia Bhatt, Katrina Kaif, and Preity Zinta, recently shared her personal journey through menopause and five steps that helped her stay strong, happy, and balanced.

In a video, Yasmin revealed that she didn’t “fight” menopause, instead, she learned to work with her body. Her message was clear: wellness during menopause isn’t about pushing harder, but about tuning in, nourishing, and embracing change. Here are the five lifestyle shifts she shared that helped her feel better physically and emotionally.

1. Nourishing the body, not just feeding it
Yasmin said she began paying closer attention to what she ate , choosing whole, nutrient-rich foods that truly nourished her body instead of simply filling her up. She explained that mindful eating and balanced nutrition helped stabilise her energy and manage mood fluctuations.


2. Embracing science-backed healing
The fitness expert also talked about incorporating “science-backed” wellness tools into her routine. One of them was red-light therapy, which she uses to support skin health, mood, and recovery. While the trend has gained attention for its potential benefits, Yasmin emphasszed using such techniques responsibly and only as part of a larger healthy lifestyle.

3. Listening to her body instead of overtraining
As a long-time fitness professional, Yasmin admitted that she used to overtrain, but menopause changed that. She shared that she learned to “listen to her body” and adjust her workouts based on how she felt. Rest days and gentle movements like yoga or Pilates became as important as her strength routines.

4. Understanding that recovery is powerful
According to Yasmin, one of her biggest lessons was realising that recovery is just as powerful as exercise itself. Prioritising good sleep, stretching, and hydration became key parts of her fitness plan. She explained that taking time to rest allows the body to heal and perform better, something many women tend to overlook.

5. Staying close to what makes her happy
Finally, Yasmin said that surrounding herself with love, laughter, and supportive people was essential. Staying connected with family and doing things she enjoys kept her emotionally grounded. “Menopause can feel like a storm,” she said, “but you can always find calm within it.”


Understanding menopause and its symptoms

According to the Mayo Clinic, menopause marks the natural end of menstruation, diagnosed after 12 months without a period. It typically occurs between ages 40 and 50, with an average onset around 51. While it’s a natural transition, hormonal changes can trigger physical and emotional symptoms such as hot flashes, irregular periods, night sweats, sleep problems, mood changes, brain fog, and vaginal dryness.

These symptoms can vary for every woman and may last several years. Experts recommend regular checkups during this time to monitor overall health. If vaginal bleeding occurs after menopause, medical advice should be sought immediately.

Yasmin Karachiwala’s message serves as a reminder that menopause isn’t the end of vitality, it’s a new chapter. With the right nutrition, movement, and mindset, women can continue to thrive, embracing every phase of life with strength and grace.