October is Menopause Awareness Month, and this year, the theme for World Menopause Day on 18th October is Lifestyle Medicine, a reminder that how we live, eat, sleep, and manage stress has an impact.
Menopause is a natural transition in every woman’s life. Yet, it often feels anything but easy. Many women I speak to describe feeling tired, deflated, frustrated, or even like they’ve lost themselves. If you’re experiencing this, you’re not alone and there’s so much you can do to support your body through it.
Perimenopause are the years leading up to menopause. These can begin in your 40s and last several years before your periods stop completely. During this time, oestrogen and progesterone levels fluctuate, which can lead to symptoms such as hot flushes, night sweats, mood swings, sudden weight gain, fatigue, brain fog, and changes in skin and hair. The intensity of symptoms varies for every woman; some notice only subtle changes, while others find it disrupts daily quality of life.
The key is to understand and adapt. You may find that habits which worked in your 20s or 30s no longer support your body in your 40s or 50s.
As your metabolism, sleep patterns, and hormones shift, it becomes even more important to review your food, exercise, daily activity, sleep, and stress management.
Meals: Focus on a balanced, nutrient-rich diet with plenty of vegetables, whole grains, healthy fats, and good-quality protein such as lentils, beans, tofu, eggs, dairy, fish, or chicken.
Protein is especially important now, as it helps maintain muscle mass, keeps you fuller for longer, and supports metabolism and bone health. At the same time, try to reduce processed foods and excess sugar, which can worsen inflammation, mood swings, and bloating.
Mental wellbeing: Hormonal changes can also affect how you feel emotionally. When progesterone levels drop, many women experience more anxiety or irritability, and falling oestrogen can impact serotonin the “feel-good” hormone. This is why relaxation and self-care are essential. Try mindfulness, meditation, breathing exercises, journaling, or simply walking outdoors, all proven to reduce stress and support hormonal balance naturally.
Sleep: Restful sleep is essential for hormonal health, yet many women struggle with restless nights, hot flushes, or waking in the middle of the night. A calming evening routine can make a big difference. Switch off your gadgets an hour before bed, avoid caffeine late in the day, enjoy a cup of chamomile tea, and if you wake during the night, try meditation or deep breathing to settle your mind.
I know there are many challenges that come with menopause, as I’ve been through it myself.
But here’s the truth: it can also be a time to reconnect with yourself and prioritise your wellbeing.
Listen to your body and notice what makes your symptoms worse. For example, do processed foods affect your mood or cause bloating? Every woman’s experience is unique, and awareness is the first step to change.
I share many practical tips on my Instagram, come and join me there for more inspiration.
Small, consistent changes make a big difference, and it’s never too late to start.
And if your symptoms are severe or affecting your daily life, please speak to your doctor for medical advice and support.
