How to feel more ‘you’ and improve your menopause wellbeing.

Let’s be honest—menopause can be a bit of a rollercoaster. One minute, you’re fine. The next, you’re lying awake at 3am, sweating like a furnace, wondering why you just burst into tears because someone used the last tea bag.

Sound familiar? You’re not alone.

The reality is, menopause wellbeing isn’t just about managing hot flashes—it’s about navigating all the changes happening in your body and mind with more ease, less frustration, and a whole lot of self-compassion.

This guide will walk you through practical ways to support your nutrition, sleep, movement, and stress levels so you can feel more you again.

What I Wish I Knew About Menopause Wellbeing

I don’t know about you, but menopause hit me like a ton of bricks.

I wasn’t getting the classic “hot flushes” that you always hear about. Instead, I was:
✅ Irritable for no reason (even my own breathing annoyed me, don’t get me started on others!).
✅ Forgetting why I walked into a room (or, let’s be honest, why I walked up the stairs).
✅ Getting random heart palpitations that made me panic-Google my symptoms.
✅ So itchy that I wondered if my washing powder had changed.

I genuinely thought I had early-onset dementia. One night, I burst into tears to my husband because I was so anxious and couldn’t understand what was happening to me.

Then, I watched Davina McCall’s menopause documentary, and something clicked. Could all of this be menopause?

I rang my GP, and within minutes, she confirmed it. She looked at my medical history and prescribed HRT right there and then. (Note: Always speak to your doctor before starting HRT to discuss whether it’s right for you!)

Now, HRT has helped massively, but it hasn’t “fixed” everything. That’s where nutrition, lifestyle, and self-care come in.

Here’s what’s made the biggest difference to my menopause wellbeing:

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1️⃣ Nutrition: Eat to Feel Good

Menopause can make weight gain feel inevitable—especially when it all seems to land straight on your tummy. (Highly unnecessary in my opinion! 🤦🏻‍♀️)

But before you panic-Google “best diet for menopause”, let’s get real—there is no magic menopause diet.

What does work? A Mediterranean-style way of eating.

🍅 Base meals around whole, plant-based foods – Vegetables, legumes, whole grains, nuts, and seeds.
🥑 Include healthy fats – Extra virgin olive oil, avocado, nuts.
🐟 Prioritise lean proteins – Seafood, eggs, poultry, tofu, and legumes.
🧀 Enjoy fermented dairy – Greek yogurt, kefir, or small amounts of cheese.
🌿 Use herbs & spices – Ditch the salt-heavy seasonings.

👉 Small shifts = big impact. You don’t need to cut out carbs (because, let’s be honest, carbs are life). Instead, focus on adding more protein, fibre, and healthy fats to keep energy stable and prevent cravings.

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2️⃣ Sleep: Give Yourself a Fighting Chance

Menopause and sleep? Not the best combo. Between night sweats, racing thoughts, and waking up at 3am for no reason, good sleep can feel like a distant memory.

But here’s the thing—poor sleep impacts everything else. It affects food choices (hello, biscuits for breakfast), motivation to move, and overall mood.

💡 Sleep Tips for Menopause Wellbeing:
✔️ Establish a bedtime routine – Go to bed and wake up at the same time.
✔️ Avoid screens before bed – Blue light disrupts melatonin.
✔️ Keep your bedroom cool – A fan, cooling mattress topper, or light bedding can help.
✔️ Limit caffeine & alcohol in the evening – Both disrupt sleep quality.

And let’s be honest—some nights, you’re going to wake up feeling exhausted. When that happens, be kind to yourself and adjust your expectations for the day.

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3️⃣ Movement: Find What Works for You

Truth bomb: The motivation to exercise in menopause can plummet.

And that’s okay. Instead of forcing yourself into workouts you hate, find ways to move that feel good.

💃 Dance in the kitchen.
🚶‍♀️ Go for a 10-minute walk to clear your head.
🏋️‍♀️ Try strength training (it helps prevent muscle loss!).

It doesn’t have to be perfect—it just has to be something.

The key? Don’t wait for motivation to strike. Motivation follows action, not the other way around.

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4️⃣ Stress: The Menopause Wellbeing Dealbreaker

Menopause is stressful enough without everything else life throws at us—juggling work, kids, ageing parents, and general WTH is happening to my body moments.

💡 Simple Ways to Manage Stress:
✅ Mindfulness – Apps like Headspace or Calm can help.
✅ Get outside – Nature = instant stress relief.
✅ Set boundaries – It’s okay to say no (and mean it!).
✅ Switch off the news – If it’s stressing you out, turn it off.

Sometimes, the best self-care is just giving yourself permission to rest.

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The Takeaway: Menopause Wellbeing is About Small, Sustainable Shifts

You don’t need huge, overwhelming changes to improve your menopause wellbeing.

You just need small, consistent shifts that make you feel better one day at a time.

✔️ Eat well—not to be perfect, but to feel good.
✔️ Move your body—because it makes you feel better, not to burn calories.
✔️ Prioritise sleep—because everything feels worse when you’re exhausted.
✔️ Manage stress—because you deserve to enjoy this stage of life.

And most importantly? Be kind to yourself.

💜 You are still a priority. You are still worth it. 💜

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Need Help Navigating Menopause Wellbeing?

If you’re struggling with weight gain, low energy, cravings, or feeling like you’ve lost yourself, you’re not alone.

I help women just like you feel more like themselves again through realistic, flexible nutrition & lifestyle coaching.

📩 Book a free call today—let’s build a plan that works for YOU.

If you’d like to know more about how to work with me – click here.