Navigating Menopause
Estimated Reading Time: 5 minutes
By Despoina Stylidou | YLIN Health Coaching
Embracing a new chapter
Menopause is not often discussed openly, especially among younger women, or among men, who may not fully understand the changes occurring in the body. For many, the thought of menopause brings a sense of hesitation or avoidance, as if it’s something to be delayed or feared. However, just like the transitions we face at different points in life, menopause offers an opportunity to embrace growth, self-discovery, and renewal.
But before diving into the dos and don’ts of managing menopause, it’s important to first acknowledge the mental and emotional journey. Navigating menopause is as much about the mind as it is about the body. We need to be ready mentally — to understand, accept, and embrace the changes that are unfolding.
First, what exactly is menopause? Let’s unpack it together.
Menopause is a natural stage of life that happens when the ovaries slow down and stop releasing eggs, leading to lower levels of hormones like oestrogen, progesterone, and testosterone. As these hormones drop, periods become less regular and eventually stop altogether. Officially, menopause is confirmed when someone hasn’t had a period for twelve months in a row.
Most people go through menopause between the ages of 45 and 55 — with 51 being the average age in the UK. But changes can start years earlier during a phase called perimenopause. At first, periods might just become a little irregular (this is early perimenopause). As time goes on, periods might happen just once every few months (that’s late perimenopause), and symptoms like hot flushes, mood changes, brain fog, and disrupted sleep can appear.
Not everyone will notice big changes, but around 80–90% of people experience some symptoms, and for about a quarter of them, the symptoms can feel quite intense. On top of that, falling oestrogen levels after menopause can also affect longer-term health, including the strength of bones and the risk of heart disease.
The Importance of Acceptance: Mindset Matters
It's easy to focus on practical tips — eat this, exercise that way — but none of those matter as much if the mind isn't ready to embrace change.
Understanding menopause as a natural transition (and not as something broken that needs "fixing") is a fundamental shift. Accepting the journey, rather than resisting it, allows for a smoother, more empowered experience.
Rather than seeing menopause as losing something, it helps to view it as gaining something new: self-knowledge, growth, and transformation.
This mental readiness lays the groundwork for all the healthy habits we can adopt later.
Involving Loved Ones: The Power of Connection
For generations, menopause has been shrouded in silence. But how can our partners, family, and friends support us if they don’t know what’s happening?
Sharing our experiences helps to normalise conversations about menopause. It fosters understanding, patience, and empathy — things we all need when navigating major life changes. But, most importantly it educates loved ones about what we are going through.
If you have a strong support network, talk to them. Share what you’re experiencing. And if you feel isolated, reaching out to a professional (such as a counsellor, coach, or specialist healthcare provider) can provide invaluable guidance and support.
Breaking the taboo not only eases your own journey but paves the way for others to feel less alone when their time comes.
And let’s remember: menopause affects not only cisgender women. Trans men, non-binary individuals, and others may also experience menopausal changes. Inclusivity in conversations ensures that everyone's journey is respected.
Supporting Your Body: Evidence-Based Lifestyle Changes
The right food choices can help make this journey a little easier
Nutrition: A Foundation for Well-Being
As we go through menopause, nutritional support becomes even more critical. Calcium and vitamin D are essential for maintaining bone health, as menopause can lead to an increased risk of osteoporosis. Foods like leafy greens, fortified dairy products, and fatty fish are excellent sources. Additionally, a Mediterranean diet, which is rich in healthy fats, fruits, and vegetables, has been shown to help reduce menopause symptoms, including hot flashes and mood swings (Monteleone et al., 2020).
Physical Activity: Strength and Resilience
Exercise is a powerful tool during menopause. Strength training, in particular, helps counteract the loss of muscle mass, which naturally occurs with age. Additionally, regular cardiovascular activities like walking, swimming, or cycling improve heart health and regulate mood.
Research also shows that exercise can reduce hot flashes and improve sleep quality (Bancroft et al., 2018). Yoga and mindfulness-based exercises can help alleviate stress, improve emotional well-being, and enhance overall quality of life during menopause.
Sleep and Stress Management
Sleep disturbances are a hallmark of menopause, often exacerbated by night sweats. Practices such as mindfulness meditation, relaxation techniques, and cognitive behavioural therapy (CBT) for insomnia have been proven to improve sleep quality and reduce menopausal symptoms (Baker et al., 2020).
Effective stress management is essential. Studies show that regular mindfulness or yoga sessions can help reduce the mental load during menopause, allowing women to better cope with mood swings, irritability, and anxiety (Monteleone et al., 2020).
Hydration
Hydration is critical, especially as hot flashes can lead to increased sweating and dehydration. Drinking water regularly throughout the day can help maintain body temperature and prevent dehydration.
Limiting Caffeine and Alcohol
While a cup of coffee or a glass of wine may seem soothing, these substances can exacerbate menopause symptoms like hot flashes and sleep disturbances. Try to limit their consumption and observe how your body reacts.
A New Chapter Awaits
Navigating menopause isn’t just about ticking boxes on a lifestyle checklist — it’s about aligning the mind and body in harmony. It’s about listening deeply, embracing change, and leaning into the new wisdom this phase brings.
By nurturing both mental acceptance and physical wellbeing, we can walk through this transition with strength, grace, and renewed vitality.
References
Zuj, D., & Haman, S. (2021). Social support and menopause: How a strong support system can help you navigate the transition. Journal of Menopause and Women's Health, 11(2), 112-120
Huber-Disla, N. (2023). Lifestyle Modifications to Help You Navigate Menopause. Center for Nutrition Studies.
South Shore Health. (2022). Roll with the Changes – Eight Things to Know about Navigating Menopause.
Jose, A., & Joshy, D. (2022). Embracing the Unspoken: Understanding Menopause Beyond Stereotypes. Advances in Pharmacological and Therapeutic Interventions, 4(1), 14–19.
British Menopause Society. (n.d.). What is Menopause? Retrieved from www.britishmenopause.org
Bancroft, J., McAllister, T., & McMillan, L. (2018). Exercise and menopause: The role of physical activity in managing menopausal symptoms. Journal of Midlife Health, 9(1), 32-39.
Baker, H. A., et al. (2020). Cognitive Behavioral Therapy for insomnia and menopause-related sleep disturbance. The American Journal of Lifestyle Medicine, 14(6), 540-548.
Monteleone, P., et al. (2020). Mediterranean diet in the management of menopause symptoms. Journal of Women's Health, 29(3), 234-240.
