Menopause is a significant natural transition. While symptoms can be challenging, modifying your lifestyle is a fundamental and empowering way to manage this change. It's an opportunity to reinvest in your health. Good nutrition, consistent exercise, quality sleep and managing stress are key to menopause and wellbeing, and can dramatically improve symptoms. This approach also helps reduce cholesterol, lower the risk of heart disease and osteoporosis and crucially, support your mental health during menopause.

Eat for Health and Vitality

Maintaining a healthy balanced diet is key. This should be mainly plant-based and include a variety of fruit, vegetables and wholemeal foods. These provide essential fibre for good gut health and to help lower cholesterol for a healthy heart. Legumes like soya beans and chickpeas are excellent sources of phytoestrogens.

Aim for at least two portions of oily fish a week to get essential omega 3 oils, which support your eyes, heart and brain function. At the same time, keep red meat, refined carbohydrates and sugar to a minimum , while avoiding processed foods and saturated fats. Products containing plant sterols, such as Benecol, can also be helpful in reducing cholesterol.

Don't forget fermented foods. Kimchi, kefir and tempeh are great sources of probiotics. Probiotics boost your gut microbiome, which is wonderful for improved digestion, immunity and mental health.

Cultivate a healthy relationship with food by exercising portion control and keeping snacking to a minimum. If you do snack, opt for healthy choices like nuts, seeds or fruit and vegetable sticks.

Learn more about our Nutritionist service.

Hydrate and Moderate

Aim for at least two litres of water a day. If you find plain water unappealing, try flavouring it with cucumber slices, lemon or herbs. Opt for herbal teas, as they provide antioxidants and help reduce bladder symptoms, since caffeine is a known bladder stimulant.

It's important to moderate alcohol. Maintain your intake within the recommended 14 units per week, or much less, aiming for three to four drink-free days each week. Alcohol is calorific, acts as a depressant and can worsen menopausal symptoms.

Exercise Regularly for Body and Mind

A key way of managing menopause and wellbeing is with exercise. Regular exercise improves your fitness, aids in weight management and boosts your endorphins and mood-boosting hormones. The key is a good balance of aerobic activities (like walking, running or cycling) with resistance and strengthening exercises.

Aerobic and high-impact exercise is essential for heart health and preventing osteoporosis. Resistance exercises are excellent for fat burning, weight loss and strengthening. Activities like swimming, yoga and pilates will improve your flexibility, balance and strength, helping to reduce stress and improve emotional health.

Consider Supportive Supplements

Good quality supplements can be very supportive for menopause and wellbeing. We often recommend a core group: vitamin D, omega 3, probiotics, B Complex, Magnesium and Zinc. There are also many excellent menopause-specific supplements available, such as Health and Her, menoserene and menopace. These can be particularly beneficial if you prefer not to take HRT and are available from providers like Healthspan, Holland and Barratts and Health and Her.

Magnesium supplements can be particularly helpful for improving sleep quality. You might consider Magnesium citrate 200-400mg or Magnesium glycinate 100-300mg taken one hour before bedtime. Be careful, as magnesium citrate may cause stomach pains and loose stool.

Prioritise Restful Sleep

Cultivate a winding-down routine. Prepare for sleep rather than making it the last tick on your to-do list. Aim for seven to eight hours of sleep and try to get up at the same time every day.

Ensure your bedroom is cool, well ventilated and allows minimal light. Avoid gadgets in the room and switch them off one hour before bedtime. You should also avoid caffeine, alcohol, exercise and hot baths just before bed. Sleep apps like Sleepio can also be helpful.

Managing Hot Flushes and Night Sweats

There are several practical ways to manage these common symptoms. Dress in layers you can easily remove. Take cool showers and use a fan, especially in your bedroom and workspace.

Techniques like paced breathing can be very effective. Lifestyle factors are also key: successful weight management , smoking cessation , regular exercise and avoiding dietary triggers like alcohol or spicy food can all help. Some women also find a dog cooling mat or a 'chillow' to be helpful.

Menopause and Mental Health

To maintain good cognitive function and emotional health, it's vital to focus on regular exercise, a healthy diet, self-care, mindfulness and healthy relationships. Mindfulness is an awareness of the present moment. This awareness in turn gives us more options in terms of how we choose to be in relation to whatever arises in our minds, our bodies and our lives. Through mindfulness, we can learn to strike the right balance between doing and being.

You might want to try doing at least one routine activity mindfully every day, such as washing dishes, eating a meal or drinking a cup of tea. Mindfulness apps like Calm and Insight Timer are a good starting point to explore this. Cognitive Behavioural Therapy (CBT) has also been shown to be very beneficial for managing symptoms.

Read our full article on menopause and mental health.

Menopause and Wellbeing Frequently Asked Questions

Supporting your through Menopause

Navigating the complex connection between menopause and your mental health can feel overwhelming, but it's crucial to remember that you are not on this journey alone. These symptoms are real, they are physiological, and you do not have to simply "put up with it." Understanding why you feel this way is the first step; the next is seeking expert, compassionate support. If you are ready to feel like yourself again, we invite you to book your complimentary consultation with one of our specialists. We are here to listen and help you build a personalised plan to restore your balance, your wellbeing and your confidence.

Learn more about how we can support your through menopause.