19/10/2025

Lifestyle Medicine & Menopause

World Menopause Day 2025 — Theme: “Lifestyle Medicine”

Lifestyle medicine is the focus of this year’s International Menopause Society theme — and for good reason. Small, sustainable lifestyle changes can make a big difference to how you experience menopause, helping to ease symptoms, improve your quality of life, and support long-term health.

I consider lifestyle in every consultation and work with you to identify changes that can genuinely support your wellbeing.

These important themes are:

Healthy Eating

During midlife, hormonal changes can affect your weight, heart health, bone strength, and body composition.
A healthy diet helps support these areas and can improve your energy, mood, and overall wellbeing.

A Mediterranean-style diet is recommended — rich in:
✔️ Fruit and vegetables
✔️ Whole grains
✔️ Olive oil, nuts, and seeds
✔️ Fish and lean proteins

Plant-based diets can also be beneficial.

Calcium & Vitamin D:

Aim for 700–1200 mg of calcium daily (ideally from food).
After menopause, ensure 400–1000 IU of vitamin D daily.
Take a 1000 IU supplement from September–March, as sunlight exposure is lower during these months.

Good nutrition supports your heart, bones, and hormonal balance at every stage of menopause.

Physical Activity

Falling oestrogen levels during menopause can lead to reduced muscle mass, slower metabolism, and increased inflammation.
Regular exercise can help manage these changes and improve your overall wellbeing.

Benefits of regular movement include:

Building muscle and bone strength
Improving heart health
Reducing inflammation
Supporting better mood, sleep, and energy levels

Recommendations:

At least 150 minutes of moderate aerobic activity per week
Plus 2 sessions of resistance training

The best exercise is the one you enjoy — whether that’s brisk walking, dancing, running, yoga, Zumba, or Pilates.
And remember — move often, and avoid long periods of sitting.

Mental Wellbeing

Midlife can bring new challenges — balancing work, family, and personal responsibilities alongside hormonal changes.
Stress can worsen menopause symptoms, so caring for your mental wellbeing is essential.

Helpful strategies include:

Mindfulness and relaxation
Cognitive Behavioural Therapy (CBT)
Stress management techniques
Creative activities (art, gardening, music)
Digital wellbeing apps like Headspace or Calm

Fitness or sleep trackers can also help you stay motivated and track your progress.

Protecting your mental health is just as important as caring for your physical health.

Restorative Sleep

Sleep issues are very common during menopause. Night sweats, stress, and hormonal changes can all affect your rest — but lifestyle strategies can help.

Tips for better sleep:

Keep a regular bedtime and wake-up time
Create a cool, dark, quiet sleep environment
Avoid screens 1–2 hours before bed
Stay active during the day
Avoid heavy meals late in the evening
Limit caffeine and alcohol
Skip late afternoon naps

Quality sleep supports your heart, brain, bones, and emotional wellbeing.

Avoid Risky Substances

Certain habits can worsen menopause symptoms and impact your long-term health.

Smoking:

Can lead to an earlier menopause
Worsens hot flushes and night sweats

Alcohol:

Affects sleep, mood, and hormonal balance
Increases breast cancer risk

What helps:

Seek support through stop-smoking clinics or nicotine replacement options
Aim for alcohol-free days and limit total intake to below 14 units per week — ideally less

Even small reductions can have a big impact on your health.

Healthy Relationships

Strong social and emotional connections are vital for health and happiness during menopause.
Supportive relationships can help you feel more resilient and can protect against anxiety, depression, and chronic illness.

Benefits of staying connected:

Better bone, brain, and heart health
Encouragement for healthy habits
Improved mood and stress resilience
Longer, healthier life

Spend time with people who make you feel supported, talk openly about menopause, and join community or social groups if you’re feeling isolated.
Intimate relationships also play an important role in wellbeing — physical closeness and emotional connection can both improve mood and confidence.

Connection is medicine — stay close to those who lift you up.

Taking a Lifestyle Approach to Menopause

Lifestyle medicine offers a powerful, proactive way to take control of your health — during menopause and beyond.
Even small, consistent changes in your daily routine can make a lasting difference.

Book a consultation to discuss your individual menopause journey and discover lifestyle strategies tailored to you.