World Menopause Day 2025

October is Menopause Awareness Month and World Menopause Day is 18 October 2025. 

This year’s theme is Lifestyle Medicine, highlighting the everyday choices we make that can have a real impact on managing menopause symptoms and supporting long-term health. 

Lifestyle medicine focuses on four key pillars: 

🥗Nutrition 

🧘‍Stress 

😴 Sleep 

🚶‍Movement 

Whether you’re experiencing menopause now, supporting someone who is or simply investing in your future wellbeing, here are some resources and top tips to support long term health.  

🥗 Nutrition: fuel your body wisely 

The food we eat can play a powerful role in supporting hormone changes and overall health during menopause. 

Useful tips: 

• Aim for balance: Include a mix of whole grains, lean proteins, colourful vegetables and healthy fats.
• Support your bones: Calcium and vitamin D-rich foods, like leafy greens, yoghurt and fortified plant milks, help maintain bone strength.
• Reduce triggers: Some people notice that caffeine, alcohol or very spicy foods can trigger hot flushes. Keep an eye on your personal patterns.

 Additional Support:  

The British Nutrition Foundation offers additional information and support in relation to diet and the menopause.  

View and download the nutrition and menopause factsheet.

🧘‍Stress: help manage stress 

Hormonal changes can make stress feel more intense, which can affect sleep, mood and energy. Taking steps to reflect and take action to help manage your stress is key. 

Useful tips: 

• Pause and breathe: Mindfulness, yoga or short breathing exercises can help calm the nervous system.
• Connect with others: Talking to friends, family or colleagues can help to reduce feelings of stress and overwhelm. 
• Take breaks: Step away from screens, go for a walk or spend time in nature whenever possible.

Additional Support:  

We encourage you to take a first step and have a conversation with your line manager. At UoM we have a range of Support for Stress including our Employee Assistance Programme , Occupational Health Team and the Disability Advisory Support Service. 

View and download the stress and menopause factsheet here. 

😴 Sleep: protect your rest 

Menopause symptoms like night sweats and racing thoughts can disrupt sleep, but small changes can make a difference. 

Useful tips: 

• Create a routine: Try to go to bed and wake up at similar times each day.
• Cool and calm: Keep the bedroom cool, use breathable bedding and limit screen time before sleep.
• Limit stimulants: Caffeine and alcohol can interfere with sleep quality, especially in the evening.

Additional Support:  

Find out more about Sleep Hygiene

View and download the sleep and Menopause factsheet

🚶‍Movement 

Regular movement is one of the most effective ways to support your physical and mental health during menopause. 

Useful tips: 

• Mix it up: Aim for a combination of cardio, strength training and stretching to support heart health, muscles and joints.
• Build bone strength: Weight-bearing exercises, like brisk walking, dancing or light resistance training, help keep bones strong.
• Move little and often: Even short bursts of activity, like taking the stairs or a walk at lunch can boost mood and energy.

Additional Support:  

We have many activities you can get involved in to keep you active at the University – check out our Be active page which gives an overview of what’s on offer and UoM Sport for more information.   

View and download the movement and menopause factsheet

Small Steps, Big Impact 

Lifestyle changes don’t have to be big to make a difference. 

Even one small adjustment—whether in diet, exercise, sleep, or stress management—can positively impact your wellbeing and help manage menopause symptoms. This October, try out 'The small steps, big impact challenge' workbook:

Small Steps, Big Impact is a month-long wellbeing challenge to support your health during menopause and beyond through small, sustainable actions. Each week focuses on a different area of Lifestyle Medicine - nutrition, movement, sleep, and stress - using honest reflection and realistic goals to guide progress. 

Try out: The small steps, big impact challenge workbook

Join the UoM Menopause Support Group

If you haven’t already, please consider joining our Menopause Support Group. It’s a welcoming space to share experiences, ask questions, and support one another. We’d also love to hear any lifestyle tips that have helped you or someone you know—your insight could make a real difference to someone else. To join please email Kathryn.bradley@manchester.ac.uk and who will add you to this via the Health Networks on Teams.