Managing Menopause Through Lifestyle
Last week, on the 18th of October, was World Menopause Day; a perfect moment to talk about menopause honestly, and why it doesn’t have to be something to fear. For many women, this stage brings changes to mood, energy, and physical health, but with a few practical adjustments, it can be managed in a positive, empowering way. Dr Asimah Hanif, a medical expert working with Staysure, says menopause isn’t a period of decline, but a natural transition that can be embraced. She suggests focusing on three key areas: nutrition, stress management, and regular movement.
“As a GP, I often remind women that menopause does not mean a time of decline,” she says. “It’s a natural transition to embrace and can be managed in a variety of different ways. Although some of the symptoms can be unpleasant and may need treating with prescribed HRT (hormone replacement therapy), some women may be able to manage symptoms with some simple lifestyle choices. In these instances, the three pillars I recommend are nutrition, stress management, and regular movement.”
Eat well, feel well
Nutrition plays a huge role in how your body adapts to menopause. Falling oestrogen levels can affect bone and muscle strength, so what you eat matters more than ever. “Balanced nutrition is essential,” says Dr Hanif. “A diet rich in calcium and vitamin D supports bone health, while high-quality protein such as chicken, eggs and yoghurt helps maintain muscle strength. Including phytoestrogen-rich foods may also help balance falling oestrogen levels. Limiting alcohol and caffeine can ease hot flushes and improve sleep quality.”
Foods like soy, chickpeas, lentils, and flaxseeds can gently support hormone balance. Cutting down on alcohol and caffeine can also make a noticeable difference to hot flushes and sleep, something many women struggle with during menopause.
Keep stress in check
Menopause can make stress feel harder to manage, and anxiety or mood swings more pronounced. That’s why taking time to look after your mental wellbeing is just as important as physical health.
“Managing stress is key,” Dr Hanif explains. “Mindfulness, yoga and regular relaxation can help regulate mood, improve energy and reduce anxiety, which many women experience during this phase.”
Even short daily routines, such as a few minutes of deep breathing, a walk in the fresh air, or a hobby you enjoy, can make a real difference to mood and energy levels.
Move more, and enjoy it
Exercise doesn’t have to mean gruelling gym sessions. In fact, finding something you enjoy is one of the best ways to stick with it.
“The third, and perhaps most enjoyable, change is staying active,” says Dr Hanif. “Golf is a wonderful example of low-impact exercise that strengthens the core and lower body, supports bone density, and promotes heart health through steady movement. Beyond the physical benefits, time outdoors and social interaction can also lift the mood and reduce stress levels.”
Whether it’s golf, walking, swimming, or cycling, regular movement supports bones, muscles, and heart health, and has the bonus of boosting your mood. For women who enjoy combining exercise with a bit of travel, golf trips abroad can be a perfect way to stay active, enjoy the outdoors, and socialise at the same time. Dr Hanif notes that it’s worth thinking about practicalities too – specialist travel insurance can cover anything from medical emergencies to cancellations, so you can focus on having a relaxing, enjoyable break.
“When buying travel insurance, you’ll need to declare your pre-existing medical conditions,” she adds. “This means if you’ve spoken to a GP about menopause, perimenopause or HRT in the last two years, it should be declared on your policy to make sure you’re fully protected.”
Embrace the change
Menopause is a natural stage of life, not an ending, but a transition. By focusing on nutrition, stress management, and movement, women can take control of their wellbeing, ease symptoms, and embrace this new chapter with confidence.