Menopause Awareness Month 2025
How Nutritional Therapy Can Empower Your Midlife Journey
October is here, and its Menopause Awareness Month, a time to shine a positive spotlight on wellbeing, self-care, and the real ways lifestyle medicine can make midlife better. This year’s theme of “Lifestyle Medicine” is all about practical, uplifting changes that truly support women through the ups and downs of menopause.
Lifestyle Medicine: Building Your Best Menopause
Lifestyle medicine is a toolkit for feeling stronger, happier, and more confident every day. It’s about finding routines that fit our hectic lives, nutritious meals, enjoyable movement, restful sleep, and stress-busting TLC. These healthy habits can help reduce the impact of common symptoms and set the stage for lifelong health.
The Power of What We Eat
What we eat really matters, especially at midlife. Nutritional therapy turns science into simple, tasty steps that nourish the whole body and soul. Even small tweaks can bring big wins!
Eat the rainbow: Colourful veg and fruits help feed gut health and hormone harmony. Try incorporating leafy greens like spinach and kale, bright peppers, carrots, berries, beetroot, and citrus fruits like oranges and lemons.
Bone boosters: A tasty mix of calcium, vitamin D, protein, and magnesium keeps bones and hearts strong, now and in the future. Good sources include dairy or fortified plant milks, oily fish like salmon and sardines, nuts and seeds such as almonds and pumpkin seeds, tofu, and green leafy vegetables like broccoli and bok choy.
Balanced blood sugars: Choosing whole foods, healthy fats, and regular portions of protein calms cravings and keeps you feeling steady all day. Focus on whole grains like quinoa and oats, healthy fats from avocados and olive oil, and proteins from eggs, chicken, beans, and lentils.
Mood food: Think B vitamins, omega-3s, and antioxidants to support calm, focus, and happiness. Include foods like eggs, leafy greens, nuts, chia seeds, flaxseeds, fatty fish such as mackerel, blueberries, dark chocolate, and green tea.
Sleep success: Smart nutrition such as reducing sugar and caffeine, plus staying hydrated, gives the body the tools it needs to truly rest. Try chamomile or peppermint tea in the evening, small amounts of magnesium-rich foods like pumpkin seeds and bananas, and avoid heavy meals or alcohol close to bedtime.
Simple, Manageable Changes
This week why not try adding one extra vegetable to your plate, swapping crisps for nuts, or going for a walk after dinner. Even getting outside for 10 minutes of daylight each morning can make a big difference to your wellbeing. Every small step builds a foundation for strength, clarity, and healthier ageing. It really is possible to go from surviving to thriving!
This month I’ll be sharing lots of easy, actionable tips to help you feel your best in perimenopause and menopause. Let me know what you’d like me to talk about next.