Happy Menopause Awareness Day!

I always look at Menopause Awareness Day as a day to celebrate women who at some stage in their lives, will experience Menopause. It’s also a day to thank all the women who have come before us who have fought hard and tirelessly for a better healthcare system that sees the mental, physical and emotional suffering menopause can bring.

We have come so far from the days of hushed talks behind closed doors and suffering in silence thinking that we need to endure debilitating symptoms and grit our teeth, but we also have a way to go. In my clinical experience, tackling menopausal symptoms (we are talking perimenopause here also), starts with being able to talk about it without shame or the feeling of judgement. As a women who is perimenopausal I know that nutrition and lifestyle with positive habitual change is the starting block!.

Menopause is a big transition, and while it’s a natural part of life, it can throw some curveballs your way. Hot flashes, mood swings, sleepless nights, and weight gain making you feel like your body is suddenly on a roller coaster. The good news? There are ways to manage these changes and make this time of life a little smoother.

Here are my simple, practical tips to help you navigate menopause

1. Eat to Feel Good

First off, let’s talk about food. What you eat can really make a difference in how you feel, especially during menopause. You don’t need to overhaul your entire diet overnight but adding a few key things can help balance your hormones, boost your energy, and even calm down some of those annoying symptoms.

Boost Your Bone Health

One of the things that happens during menopause is that estrogen levels drop, which can affect your bones. So, keeping your bones strong is super important. You’ll want to focus on foods rich in calcium and vitamin D.

  • What to eat: Dairy products (milk, yogurt, cheese), leafy greens like kale, sesame seeds, spinach, and fortified plant-based milk.
  • If you’re not getting enough sun, consider a vitamin D supplement however would always advocate getting your vitamin D checked first via a blood sample.

Include Omega-3s

These good fats can help reduce inflammation, support your mood, and even help with hot flashes.

  • What to eat: Think fatty fish like salmon, sardines, and mackerel. Aim to eat 3 x per week. Not a fish fan? You can also get omega-3s from flaxseeds, chia seeds, and walnuts. Sprinkle a tablespoon of chia or flaxseed in your porridge, granola or smoothie and snack on a handful of walnuts to get those levels up.

Add fibre for hormonal balance

Hormonal changes can mess with your digestion, and it’s easy to feel bloated or sluggish. Adding fibre to your diet not only helps keep your digestion smooth but also makes you feel fuller longer, which can help with managing weight.

  • What to eat: Whole grains (oats, quinoa, brown rice), fresh fruits (apples, berries, pears), veggies (broccoli, carrots), and beans or lentils.

2. Stay Hydrated

It might sound too simple, but staying hydrated can make a huge difference. Hormonal changes can make you feel more dehydrated, so upping your water intake helps combat dry skin, bloating, and fatigue. Plus, drinking enough water can even help reduce hot flashes!

  • Pro tip: Carry a water bottle with you and aim to drink 8-10 glasses a day. Herbal teas are another great way to stay hydrated—chamomile and peppermint are soothing choices.

3. Keep Moving

Exercise during menopause can be a game changer. Not only does it help with weight management, but it also boosts your mood, improves sleep, and strengthens your bones and muscles, which become more vulnerable during this stage of life.

Get Your Heart Pumping

Cardio is great for boosting your metabolism and keeping your heart healthy—something to keep an eye on during menopause since the risk of heart disease can increase.

  • What to do: Walk, swim, cycle, or dance for about 30 minutes most days. If that sounds like too much, start small and work your way up.

Strength Training Matters

Building muscle is key because muscle mass naturally decreases with age, which can affect your weight and strength. Plus, it’s fantastic for your bones.

  • What to do: Try light weights, resistance bands, or body-weight exercises like squats and lunges. Aim for a couple of sessions a week to keep your muscles and bones strong.

Relax and Stretch with Yoga or Pilates

These exercises are amazing for flexibility and balance, and they do wonders for reducing stress, which is often heightened during menopause.

  • What to do: Join a class, follow a YouTube video, or just take 15 minutes to stretch and breathe. Your mind and body will thank you.

4. Sleep Like a Baby (or At Least Try)

Let’s be real: Menopause can seriously mess with your sleep. Between night sweats and random insomnia, getting a good night’s sleep can feel like a struggle. But there are a few things you can do to improve your chances of snoozing peacefully.

  • Create a bedtime routine: Try winding down with a relaxing activity, like reading or taking a warm bath. Avoid screens (yep, that means no scrolling through your phone) at least an hour before bed.
  • Keep it cool: Sleep in a cool room, use breathable bedding, and consider a fan or cooling pillow to keep night sweats at bay.
  • Mindfulness and relaxation: Deep breathing exercises, meditation, or progressive muscle relaxation can help calm your mind and body, making it easier to drift off.
  • Add in a little magnesium: If you’re struggling to get to sleep or stay asleep, magnesium has relaxing properties that can help quieten an over stimulated mind. Try a soak in some Epsom bath salts a couple times a week or add in a magnesium supplement at bedtime. Magnesium glycinate is found to be the best in supporting relaxation for muscles and nervous system.

5. Take Care of Your Mental Health

Emotional changes can sneak up on you during menopause, too. It’s not uncommon to feel more anxious, moody, or even a little down. But remember, you’re not alone, and there are ways to lift your spirits.

Talk It Out

Whether it’s with a friend, your partner, or a therapist, talking about how you’re feeling can really lighten the load. Sharing your experience can also help you feel understood and supported.

  • Bonus idea: Consider joining a menopause support group, either locally or online. Hearing from others going through the same thing can be really comforting.

Practice Self-Care

Making time for yourself is more important than ever. This doesn’t mean you have to book an expensive spa day (though that’s nice too!). It can be as simple as taking a walk, listening to music, or reading a good book—anything that makes you feel relaxed and happy.

6. Consider Supplements (Carefully)

Some women find relief from menopause symptoms with herbal supplements, but it’s always smart to talk to a nutritionist or menopause specialist before trying anything new. Popular options include:

  • Black Cohosh and Red Clover: Often used to help with hot flashes.
  • Maca Root: Can help boost energy and balance mood.
  • Magnesium and B Vitamins: Great for calming anxiety and improving sleep.

I have slots available for supplement consultations so feel free to drop me an email to book in.

Final Thoughts: Embrace the Change

Menopause is a natural part of life, but it doesn’t have to be overwhelming. With the right nutrition, lifestyle changes, and support, you can navigate this transition and come out stronger. Take care of yourself, listen to your body, and remember—you’ve got this!

If you need a helping hand, then why not book in for a complimentary 30-minute coaching call.