Welcome back! This is the second part of our two-part series for Menopause Awareness Month. In the first blog, we explored the hormone changes that happen from perimenopause to post menopause.
If you haven’t read it yet, you can find it here. Today, we’ll focus on practical ways to support your hormones through everyday lifestyle choices, what’s often called lifestyle medicine.
The good news? Even small, consistent changes can make a noticeable difference in energy, mood, sleep, and overall wellbeing.
1. Nourishment: Food that supports your hormones
What we eat plays a big role in how our hormones behave. Some simple adjustments can go a long way:
- Include protein at every meal – fish, eggs, beans, lentils, tofu, or lean meat support muscle, energy, and mood.
- Fill your plate with plants – vegetables, fruit, whole grains, nuts, and seeds help regulate blood sugar and support digestion.
- Enjoy healthy fats – olive oil, avocado, and oily fish are important for hormone production and brain health.
- Limit ultra-processed foods and added sugars – they can worsen hot flushes, mood swings, and fatigue.
Top tip: Eating regularly, rather than skipping meals, helps keep your energy and mood steady throughout the day.
2. Movement: Exercise for body and mind
Exercise is one of the most effective ways to support your hormones and overall health.
- Strength training – using weights, resistance bands, or your own bodyweight supports bone health, metabolism, and muscle strength.
- Cardio – brisk walking, swimming, cycling, or dancing benefits your heart and lifts your mood.
- Gentle movement – yoga, Pilates, or tai chi eases stress and improves flexibility.
Top tip: Even ten minutes a day counts. Consistency is more important than intensity.
3. Restorative sleep
With progesterone levels declining, sleep can become tricky. Protecting your rest is vital:
- Keep a routine – going to bed and waking up at the same time each day helps regulate your body clock.
- Wind down with calming rituals – gentle stretches, reading, or herbal tea can signal to your body it’s time to sleep.
- Keep your bedroom cool – this can help reduce night sweats.
- Limit caffeine and alcohol in the evening – both can disrupt sleep.
Top tip: If sleep issues persist, seek professional support rather than struggling alone.
4. Stress and emotional wellbeing
Stress hormones like cortisol can disrupt other hormones, making symptoms worse. Managing stress is key:
- Breathing exercises, meditation, or journaling can calm your nervous system.
- Time outdoors – natural light and fresh air boost mood and help regulate your body clock.
- Social connection – talking with friends, family, or a support group helps manage stress.
Top tip: Even five minutes of mindfulness or deep breathing each day adds up.
5. Joy, purpose, and connection
Lifestyle medicine isn’t just about diet and exercise, it’s about feeling fulfilled and connected:
- Spend time nurturing friendships.
- Engage in hobbies or activities that bring joy.
- Remember, laughter and purpose are just as important for wellbeing as food and movement.
When lifestyle medicine alone isn’t enough
For some, lifestyle changes provide a huge improvement. For others, symptoms may remain challenging. That’s perfectly normal and it’s worth reaching out for professional support if needed. Hormone replacement therapy (HRT), non-hormonal treatments, or complementary therapies can complement lifestyle strategies beautifully.
A final word
Lifestyle medicine doesn’t mean overhauling your life overnight. It’s about small, sustainable steps that help your hormones and your whole body feel supported.
This Menopause Awareness Month, why not try one new habit from this blog? Whether it’s a short walk, a new sleep routine, or a weekly social catch-up, small changes can make a big difference. Your hormones may be shifting, but you can absolutely take steps to support your health and wellbeing.
