What is World Menopause Day?

Every year on 18th October, World Menopause Day raises awareness of women’s experiences during midlife and highlights ways to improve health and wellbeing. While Hormone Replacement Therapy (HRT) often takes centre stage in discussions, lifestyle medicine is an equally powerful approach to managing menopause naturally and promoting healthy ageing.

What Is Lifestyle Medicine?

Lifestyle medicine focuses on everyday habits, what we eat, how we move, how we rest, and how we manage stress. For women in menopause, these choices can have a significant impact on symptoms, long-term health, and overall quality of life.

By prioritising lifestyle medicine, women can reduce their risk of chronic conditions such as osteoporosis, heart disease, and type 2 diabetes, while improving energy, mood, and sleep

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Four Lifestyle Foundations in Menopause

1. Nutrition

A balanced, nutrient-rich diet is key to sustaining energy and supporting hormonal and metabolic health.

Focus on:

• Protein for muscle maintenance

• Fibre for gut and heart health

• Healthy fats (such as olive oil, nuts, and avocados) for brain and hormone balance

• Calcium and vitamin D to support bone strength

Small adjustments, such as eating more whole foods and fewer processed items — can have lasting benefits.

2. Movement

Regular physical activity is one of the most effective ways to manage menopause symptoms and prevent disease.

• Weight-bearing and resistance exercise strengthen bones and muscles, reducing osteoporosis risk.

• Aerobic exercise (walking, swimming, cycling) supports cardiovascular fitness, mood, and better sleep.

• Flexibility and balance training, like yoga or Pilates, reduce joint stiffness and support mental wellbeing.

Aim for at least 150 minutes of moderate exercise per week.

3. Sleep

Quality sleep is essential for hormonal regulation and emotional resilience. Aim for 7–8 hours per night, and if sleep is disrupted, consider CBT-i (Cognitive Behavioural Therapy for Insomnia) strategies such as:

• Keeping a consistent bedtime

• Avoiding caffeine and screens before bed

• Creating a calm, dark, and cool sleep environment

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4. Stress & Connection

Managing stress is vital during menopause. Practices such as mindfulness, meditation, yoga, journaling, and spending time in nature can reduce anxiety and improve mood. Strong social support, from friends, family, or community groups, is equally important for emotional health.

Why This Matters Beyond Symptoms

Menopause isn’t just about managing hot flushes or mood swings, it’s a pivotal stage for long-term health and disease prevention. Adopting healthy lifestyle habits during midlife can:

• Protect bone density

• Reduce cardiovascular risk

• Support brain health and longevity

• Improve metabolic balance and weight management

Lifestyle medicine empowers women to take control of their health, fostering vitality and confidence in the years ahead.

On World Menopause Day, let’s celebrate the power of lifestyle medicine. Small, consistent lifestyle changes, in what we eat, how we move, how we rest, and how we connect, can make a meaningful difference to women’s health today and for the future.