The theme for World Menopause Day 2025 is Lifestyle Medicine and Menopause, a topic that reflects the growing recognition that lifestyle choices profoundly affect how women experience midlife and beyond.
At Bristol Menopause Clinic, we see every day how small, consistent changes in nutrition, movement, sleep, and stress management can transform women’s health during perimenopause and menopause.
Menopause is not an illness; it’s a natural biological transition. However, fluctuating hormone levels can increase the risk of osteoporosis, cardiovascular disease, weight changes, and mood disturbances. Lifestyle medicine offers evidence-based strategies to strengthen wellbeing and reduce these risks, supporting women to live healthier, more vibrant lives.
Nutrition & Menopause
The way we eat during midlife plays a central role in managing menopause symptoms, maintaining energy, and supporting long-term health.
Protein: Include a source of protein at every meal to maintain muscle mass and metabolic function. Options include fish, poultry, eggs, tofu, or beans.
Calcium & Vitamin D: These nutrients are essential for bone health. Choose dairy products, fortified foods, and leafy greens, and consider safe supplementation if needed.
Fibre & Wholegrains: Support digestion, balance blood sugar, and promote cardiovascular health.
Mediterranean-style eating: A diet rich in olive oil, oily fish, nuts, legumes, and colourful vegetables is linked with reduced inflammation and lower cardiovascular risk.
If you’re unsure whether your diet provides the right balance, our Wellwoman Health Checks can identify nutrient deficiencies such as vitamin D, iron, and B12, providing tailored guidance for menopause nutrition.
Movement for Strength & Longevity
Physical activity is one of the most effective “prescriptions” for menopause. Regular exercise supports bone density, muscle strength, cardiovascular fitness, and emotional wellbeing.
Resistance training: Protects against bone loss and maintains lean muscle.
Weight-bearing activities: Walking, jogging, and dancing stimulate bone strength.
Cardiovascular exercise: Improves heart health, circulation, and mood.
Flexibility & balance: Yoga, Pilates, or tai chi help prevent stiffness and reduce injury risk.
Aim for at least 150 minutes of moderate exercise per week, incorporating both strength and aerobic elements for optimal benefit.
Sleep: The Forgotten Lifestyle Pillar
Sleep disturbances are among the most common menopause symptoms, but they are not inevitable. Sleep is fundamental to hormone regulation, cognitive function, and emotional health.
Simple strategies to improve sleep quality include:
Keeping a consistent bedtime and wake time
Limiting caffeine and alcohol, especially later in the day
Reducing screen exposure in the evening
Using relaxation or CBT-i (Cognitive Behavioural Therapy for Insomnia) techniques to calm the mind
Restorative sleep helps balance hormones, reduce anxiety, and improve resilience through the menopause transition.
Stress & Emotional Wellbeing
Stress can amplify menopausal symptoms such as hot flushes, mood swings, and disrupted sleep. Managing stress effectively is therefore a core principle of lifestyle medicine in menopause.
Mindfulness and meditation: Lower stress hormones and support calmness.
Cognitive behavioural techniques: Help reframe negative thoughts and strengthen emotional resilience.
Community and connection: Building strong social networks provides belonging and reduces feelings of isolation.
Protecting emotional wellbeing is not just about mental health — it’s vital for overall hormonal and physical balance during midlife.
Where Do Supplements Fit?
Supplements can play a valuable role when dietary intake or absorption is inadequate, such as vitamin D in winter or omega-3 fatty acids for heart health. However, supplements are not a substitute for a healthy diet or a treatment for menopause.
At Bristol Menopause Clinic, we guide women to prioritise nutrition, exercise, sleep, and stress management as the foundation for wellbeing, using supplements selectively when clinically indicated.
World Menopause Day 2025 highlights an empowering message: small, consistent lifestyle changes can have a powerful cumulative effect on health.
By focusing on balanced nutrition, regular movement, restorative sleep, stress management, and meaningful connection, women can strengthen both physical and emotional resilience.
At Bristol Menopause Clinic, our approach integrates medical menopause care, HRT where appropriate, and lifestyle medicine, helping women navigate menopause with confidence, clarity, and vitality.
Book a Consultation
If you are experiencing menopause or perimenopause symptoms such as fatigue, hot flushes, poor sleep, or low mood, our team of British Menopause Society Registered Specialists can help.
We provide evidence-based, holistic menopause care — combining medical expertise with lifestyle and nutritional support.
📍 Book your consultation or Wellwoman Check here