Why Lifestyle Matters in Midlife
Perimenopause and menopause are times of significant hormonal transition. Symptoms such as hot flushes, poor sleep, mood changes and weight fluctuations can affect day-to-day life. Alongside medical treatments such as HRT, lifestyle choices have a powerful impact on wellbeing, long-term health and symptom control.
Small, consistent changes can make a meaningful difference in how you feel now and protect your health in the decades ahead.
Nutrition for Midlife
Your nutritional needs shift during perimenopause and beyond. The right dietary approach can support energy levels, bone health, cardiometabolic health and weight management.
1. Focus on a Mediterranean-Style Pattern
The best evidence for midlife health supports a dietary pattern that includes:
- Plenty of vegetables and fruit
- Whole grains (oats, brown rice, quinoa, wholemeal breads)
- Beans, lentils and pulses
- Oily fish (salmon, sardines, mackerel)
- Olive oil as the main fat
- Nuts and seeds
- Lean protein: poultry, fish, eggs, tofu, beans, yoghurt
This reduces inflammation, supports heart health, stabilises blood sugar and helps regulate weight.
2. Protein: A Key Nutrient in Midlife
Women naturally lose muscle mass with age. Adequate protein supports muscle strength, metabolism and healthy ageing.
Include protein at every meal, such as:
- Fish or poultry
- Eggs
- Greek yoghurt or cottage cheese
- Tofu
- Beans, lentils or chickpeas
3. Calcium & Vitamin D for Bone Health
Oestrogen decline accelerates bone loss. Support your bones by including:
- Dairy or fortified alternatives
- Leafy greens
- Oily fish with bones
- Vitamin D supplements (especially in winter months)
4. Reduce Sugary & Ultra-Processed Foods
To support hormonal balance and metabolic health:
- Limit sugary snacks and drinks
- Reduce ultra-processed foods
- Choose whole, nutrient-dense foods most of the time
5. Hydration
Aim for 6–8 glasses of fluid daily. Staying well-hydrated supports energy, digestion and temperature regulation.
Exercise Recommendations
Movement is one of the most powerful tools for improving symptoms and long-term health during menopause.
1. Strength Training (Twice Weekly)
Strength training becomes essential in midlife. It helps to:
- Preserve and build muscle
- Support metabolism
- Maintain healthy weight
- Improve bone density
- Enhance joint stability and balance
Good options include:
- Body-weight exercises (squats, lunges, push-ups)
- Resistance bands
- Dumbbells or kettlebells
- Pilates or strength classes
Aim for two sessions per week, working major muscle groups.
2. Cardiovascular Activity
Cardio supports heart health and helps manage weight and stress.
Options include:
- Brisk walking
- Swimming
- Cycling
- Dancing
- Jogging or interval training
Aim for 150 minutes of moderate activity per week, or 75 minutes of vigorous activity.
3. Flexibility & Balance
These are key for mobility and fall prevention.
Consider:
- Yoga
- Pilates
- Stretching routines
4. Increase Daily Movement (NEAT)
Non-exercise activity (housework, walking, taking stairs) boosts your overall energy expenditure and supports health.
Stress Management & Mindfulness
Stress often worsens menopausal symptoms, including hot flushes, anxiety, sleep issues and low mood. Managing stress proactively supports hormonal balance and emotional resilience.
1. Mindfulness & Relaxation Techniques
Evidence-based approaches include:
- Breathing exercises
- Guided meditation
- Mindfulness apps
- Grounding techniques
Even 5–10 minutes daily can reduce stress hormones and improve sleep.
2. Sleep Routine
Prioritise:
- A consistent bedtime
- Reducing screen time before bed
- A cool, dark sleeping environment
- Limiting caffeine after midday
Good sleep improves mood, energy and coping capacity.
3. Stress Reduction Strategies
Simple lifestyle strategies help regulate the nervous system:
- Time outdoors
- Gentle movement such as yoga or walking
- Prioritising rest and downtime
- Setting boundaries at work and home
- Talking openly with friends, family or a therapist
Alcohol, Smoking & Menopause
Alcohol
Alcohol can:
- Worsen hot flushes and night sweats
- Disrupt sleep
- Increase anxiety
- Raise blood pressure
- Affect weight and blood sugar
- Increase risk of breast cancer
Aim to stay within the recommended 14 units per week, ideally spread over several days with alcohol-free days in between. Many women feel noticeably better when they cut back.
Smoking
Smoking significantly increases:
- Hot flush severity
- Early menopause
- Heart disease and stroke risk
- Bone loss
- Skin ageing
Stopping smoking is one of the most impactful steps for midlife and long-term health. Support options include:
- Nicotine replacement therapy
- Pharmacy-supported stop-smoking services
- Behavioural support programmes
Summary
Lifestyle choices play a powerful role in how you feel during perimenopause and menopause. Nutrition, movement, stress management, and reducing alcohol and smoking can significantly improve symptoms, energy levels and long-term health.
You don’t need to change everything at once – small, sustainable steps lead to meaningful improvements. If you would like personalised guidance, our menopause specialists can help create a plan tailored to your symptoms and lifestyle.
