26/02/2026
There is so much information out there on health & menopause and it can feel overwhelming at times! But these simple things I wish I had implemented sooner:
1. Track cycle/symptoms: this is a great strategy to build self awareness around your cycle and can be useful data to take to the GP too (also if thinking about HRT)
2. Stop 'calories in v calories out' mentality: diet culture doesn't work in perimenopause/menopause. It makes your body undernourished and stressed which can cause the body to hold onto more weight!
3. Get rid of ultra processed foods: one of the quickest wins to improve health! 'Put in crap feel like crap', food and mood totally linked!
4. Prioritise protein, fat & fibrous carbs at each meal: total game changer, improves metabolism, increases satiety and fuels your body and hormones properly
5. Hydrate, hydrate & hydrate: ditch fizzy drinks, stimulants, alcohol and drink 2 litres filtered water minimum. Makes such a difference to joints/brain fog and well-being
6. Stop intense gym sessions: doing this religiously can stress the body too much, causing issues with hormonal fluctuations, weight gain and injuries
7. Start listening to my body and take positive action: a calming walk or yoga class is just as effective as a sweaty gym session. Listen to your body more and give it what it needs
8. Get natural light every day: this is so helpful for mood and circadian rhythm. Also supports insulin sensitivity!
9. Walk in nature and take a moment to breathe: nature is medicine for our hormones. Taking a moment to calm the nervous system supports our hormone fluctuations so much! We need to slow down
10. Prioritise sleep: this is fundamental for healthy hormones. Take magnesium, have sleep rituals and block blue light before bed to support quality sleep
Biggest thing of all is to view yourself through a more loving lens, be kind - it's a tough phase of life and pushing harder just doesn't work. You've no doubt spent a lifetime giving to others - now it is time to show yourself more love and care ❤️
Get in touch if this resonates, I offer a free 20 minute introduction call x
