A Gentle Guide to Healthy Habits During Menopause

The menopausal transition can bring unexpected changes—physically, emotionally, and even socially. Perhaps you’ve noticed disrupted sleep, shifting moods, or weight that won’t move no matter what you try. Maybe your energy isn’t what it used to be. Or you’re just feeling… different.

It’s a stage of life that often arrives alongside other big changes—caring for ageing parents, supporting adult children, or preparing for retirement. And while menopause is a natural part of the ageing process, that doesn’t mean you have to navigate it without support.

This guide shares foundational, health-supporting habits that can ease your symptoms, protect long-term health, and help you feel more in tune with your body.

1. Focus on a Balanced Diet

Nutrition plays a big role in managing menopausal symptoms and reducing your risk of conditions like heart disease and osteoporosis. This doesn’t mean dieting or cutting out all your favourite foods—it means eating in a way that supports your body’s changing needs.

Simple shifts can go a long way:

• Eat a variety of colourful fruits and vegetables

• Choose whole grains instead of refined ones

• Limit added sugars and sodium

• Reduce saturated fats (like those found in processed meats or coconut oil)

  
  

Small steps matter

If your current eating habits feel far from ideal, start small. Try swapping one sugary drink a day for water or herbal tea, or add one extra portion of veg to your dinner.

2. Move Your Body in Ways That Feel Good

Movement helps support your heart, muscles, bones, and mood. It’s especially helpful during menopause when bone density and muscle mass can naturally decline.

You don’t need to jump into high-intensity workouts—what matters most is consistency. Walking, gentle yoga, swimming, dancing in the kitchen—find what feels doable and enjoyable.

Safety first

If you have a higher risk of osteoporosis or joint pain, speak with your healthcare provider about safe and supportive exercise options.

3. Prioritise Restorative Sleep

Sleep disturbances are one of the most common complaints during menopause. Whether it’s difficulty falling asleep, waking up drenched in sweat, or just feeling exhausted during the day, poor sleep can affect every aspect of well-being.

Here are a few supportive sleep strategies:

• Keep a regular sleep schedule (even on weekends)

• Avoid screens and stimulants before bed

• Make your bedroom cool, dark, and quiet

• Opt for light, breathable bedding

  
  

Hot flushes at night?

Try layering light cotton sheets or keeping a fan nearby to help regulate temperature.

4. Support Your Mental Health

Shifts in hormones can impact mood, anxiety levels, and emotional resilience. If you’ve been feeling more irritable, tearful, or withdrawn than usual, it may be related to the menopausal transition.

Self-compassion is key. So is support. Counselling, mindfulness practices, or simply having open conversations with someone you trust can be powerful tools for navigating this time.

Notice the signs

Sometimes others may spot changes before we do. If someone close to you has gently expressed concern about your mood or energy, consider checking in with yourself or speaking to a professional.

5. Stay Curious About Your Symptoms

Menopause isn’t just hot flushes. It can show up in unexpected ways—like brain fog, itchy skin, or bladder changes. The more you tune into your body, the more empowered you’ll feel to seek support or make adjustments.

Keeping a symptom tracker can help you:

• Notice patterns (e.g. when symptoms flare)

• Understand possible triggers (stress, alcohol, etc.)

• Provide helpful information to your GP or health coach

  
  

6. Create Time for You

Many people going through menopause are used to putting others first. But this is a time that asks for deeper self-care. That might mean making time to read in peace, go for a walk, start a hobby you’ve long set aside, or simply rest without guilt.

Reframe the season

Rather than viewing menopause as the end of something, try seeing it as the beginning of a new phase—one where your own needs matter just as much as anyone else’s.

Supporting Your Journey Through Menopause and Beyond

Menopause is a deeply individual journey—but the need for support, nourishment, and rest is universal. Whether you're already managing symptoms or just beginning to notice changes, the habits you build now can help ease your transition and set you up for strong, vibrant health in the years ahead.

And you don’t have to figure it all out alone.

Book a free consultation with a certified Health Coach if you’re ready for personalised support—whether you're seeking clarity, struggling with symptoms, or simply want a safe space to talk things through. Together, we’ll explore gentle, realistic steps tailored to your body, lifestyle, and goals.

References:

Taylor, K. (2025, April 10). A Guide to Healthy Habits for Menopause. Healthline.