Your body is undergoing changes — and you can feel it. Sometimes subtly, sometimes overwhelmingly. Many women are told that it’s simply “part of the process.” But you know: this feels different. Fortunately, there are steps you can take to make your menopause journey more manageable. From nutrition and exercise to hormone therapy. What works for you?
I had no idea that my diet and sleep could make such a difference. Thankfully, I’ve now found my rhythm.
Menopause is not a single moment but a phase during which your hormones shift. Your oestrogen levels fluctuate, while your progesterone gradually decreases. This can affect your energy, muscles, bones, sleep, mood, and even digestion. Many women experience symptoms such as:
The good news: there are many ways to support your body. These 10 steps can help you get started.
Nutrition is not a “one size fits all” solution. What works for you might not work as well for someone else. Listen to your body: how do you feel after a meal? What does apply to everyone: choose unprocessed foods as much as possible, without added sugars. Fill your plate with slow carbohydrates like whole grains, quinoa, brown rice, or sweet potatoes. Healthy fats — such as those from olive oil, avocado, full-fat dairy, and oily fish — can support a healthy hormonal balance. They serve as building blocks for your sex hormones.
Vary your diet as much as possible. Each food provides different nutrients. This supports your health and leaves you feeling satisfied after meals.
Your body needs extra protein during this phase to keep your muscles strong. Fluctuations in oestrogen can cause muscle mass to decrease more quickly. Proteins help maintain and build those muscles. The guideline is 1 gram of protein per kilogram of body weight per day. Do you exercise a lot? Then you may need a bit more.
When I learned that you need 1 gram per kilogram, I was shocked. I realised I was consuming far too little.
A helpful tip: track your food intake for a week using an app and calculate your average protein intake. This will give you insight into your consumption. Are you vegetarian or vegan? Pay extra attention, as plant-based sources often contain less protein per serving than animal products.
Exercise helps strengthen your muscles, keep your bones healthy, and improve your insulin sensitivity. It also reduces chronic inflammation, which can silently drain your energy.
Strength training is particularly important. Some studies suggest that strength training can help reduce hot flushes, although the effect varies from person to person. Alternate this with relaxing activities like yoga or Pilates. This keeps your muscles flexible, improves circulation, and creates a balance between exertion and relaxation.
Your gut is the foundation of your health. It houses billions of bacteria that support your immune system and hormonal balance. When this balance is disrupted (dysbiosis), symptoms like bloating, gas, acid reflux, diarrhoea, or constipation can occur.
Three important tips:
By varying your diet, you nourish different types of beneficial bacteria in your gut. A healthy microbiome has been linked to hormonal balance in some studies, although much remains to be discovered.
Your body operates on a 24-hour rhythm, your circadian rhythm. During menopause, this rhythm can become disrupted, but fortunately, you can strengthen or even restore it.
A key step is to go outside within an hour of sunrise and expose your eyes to natural daylight. Do this without sunglasses or contact lenses so the light directly reaches your brain. This helps your body wake up and maintain your energy levels. Later in the day, a short walk can also support your rhythm.
In the evening, dim the lights in your home and avoid screens as much as possible. This makes it easier for your body to produce melatonin, the hormone that helps you fall asleep. If you must work or use screens, wear blue light-blocking glasses to protect your biological clock. Consistent sleep schedules, even on weekends, enhance this effect.
Menopause makes you more sensitive both physically and mentally. You may notice that you’re less tolerant of stress and overstimulation than before. Yet many women continue at the same high pace, even though this phase calls for more rest.
Intentionally schedule time for relaxation. Think of it as balancing acceleration and deceleration. A walk in nature, yoga, a day at the spa, or simply relaxing on the sofa with a book and tea can help you recharge. Breathing exercises also calm your nervous system and enhance your resilience. This helps you — and your hormones — stay balanced.
Healthy nutrition remains the foundation, but sometimes your body can use a little extra help. Magnesium can assist with stress and sleep. Vitamin C supports your immune system, especially during stressful periods.
Vitamin D deserves special attention. Your body produces it through sunlight on your skin, but in Northern Europe, the sun’s strength is often too weak in autumn and winter. A supplement can help support your bones and immune system.
Always seek professional advice about what you need. A menopause specialist or hormone therapist can help you determine what suits your situation. Every body is different.
A healthy lifestyle is not a quick fix, but in the long term, it’s your most powerful ally. Exercise, unprocessed foods, relaxation, and a well-functioning digestive system form a strong foundation. These choices not only help keep your hormones balanced but can also reduce silent inflammation that drains energy.
Keep investing in small daily choices: eat a varied diet, exercise regularly, find moments of calm — and give your body time to adapt.
I only noticed a difference when I started combining all the small steps.
Certain herbs can naturally support you. They contain phytoestrogens, plant-based compounds that mimic the effects of your own oestrogen. This can help with hot flushes, mood swings, or sleep problems.
Sage is traditionally used for hot flushes and night sweats. Red clover contains phytoestrogens and may support hormonal balance. Liquorice root is also commonly used, but use it cautiously if you have high blood pressure. Hops are known for their calming effects and are often used to support sleep. Dong Quai, also known as Chinese angelica root, has been used for centuries in traditional Chinese medicine for women’s health issues, although its effects are not scientifically proven.
The right treatment can help you navigate menopause healthily and energetically. From nutrition and lifestyle to hormone therapy. Explore what works for you.
Sometimes lifestyle changes and natural remedies aren’t enough. In such cases, hormone therapy (HRT) can help. This is especially important if you experience menopause before the age of 40, as this increases your risk of osteoporosis and cardiovascular diseases, particularly if these conditions run in your family. HRT can reduce that risk.
If you experience severe symptoms, such as intense hot flushes, poor sleep, or mood swings, HRT can also provide relief. Various forms are available, and your doctor will work with you to determine what best suits your situation.
It felt like I had lost myself. Hormone therapy helped me regain control of my life.
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