Managing menopause symptoms and long-term health
Lifestyle changes
A healthy lifestyle can have a positive impact on both menopausal symptoms and long-term health, so it’s important to consider lifestyle changes during and after the menopause. You may hear this titled 'Lifestyle medicine'.
Lifestyle medicine focuses on four key pillars:
🥗Nutrition
🧘Stress
😴 Sleep
🚶Movement
Get moving
Increasing your physical activity and taking regular exercise could help to reduce any symptoms and improve long-term health, including your heart health. Add in resistance or load-bearing exercise to strengthen your bones and reduce the risk of osteoporosis.
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
Nutrition: what you eat is important
Enjoying a varied healthy diet is important for everyone, and particularly during and post menopause.
Key recommendations to consider:
- three main meals and two protein-containing snacks per day
- smaller portions
- more oily fish such as salmon, trout, sardines, mackerel or other good sources of healthy fat less meat
- less fat and sugar
- 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.
Some find that certain foods and drinks trigger symptoms like hot flushes e.g. spicy foods, caffeine and alcohol. We’re all different, but it’s something to be aware of, monitor and decide if you need to make any changes. It’s not unusual to put on weight during midlife, especially around the abdomen. Managing your weight could help reduce symptoms like hot flushes, and will also reduce your risk of getting heart disease.
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.
Stop smoking
Smoking can lead to an earlier menopause, and may trigger hot flushes. There are many other good reasons to stop smoking, too. Ask your GP for advice and support. There’s also lots of information online from the NHS Personal Quit Smoking Plan that can help you.
Manage your stress levels
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 people leader. 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
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
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.