Happy World Menopause Day! Every October 18th, many women (and hopefully the men in their/our lives) mark this day by talking openly, sharing experiences and knowledge, and celebrating us as we navigate the ‘menopausing’ (our coined term) journey. And hopefully the conversation doesn’t end there. Initiated by the International Menopause Society (IMS), this global awareness day shines a spotlight on the physical, emotional, and social aspects of menopause. This year’s theme? The role of lifestyle medicine in menopausal health.
To join in the celebration, why not listen to one ore more of these four podcast episodes that dive deeper into the roles that ‘lifestyle medicine’ choices can have in perimenopause and menopause:
What is lifestyle medicine?
Lifestyle medicine is a science-based approach to preventing, treating, and even reversing chronic diseases by making positive changes in everyday habits. It focuses on six key pillars: healthy eating, regular physical activity, restorative sleep, stress management, social connection, and avoidance of risky substances. The goal is to empower women – like us – to take charge of our health and wellbeing through more sustainable lifestyle choices. We break it down into more detail here.
1. Eat well to feel well
Hormonal changes during perimenopause can shift body composition, bone health, and metabolism, but the right nutrition makes all the difference.
According to the IMS factsheet, a Mediterranean-style diet rich in vegetables, fruits, olive oil, nuts, and fish helps regulate weight, lower cholesterol, and improve mood. Calcium and vitamin D remain essential for bone strength, while cutting back on ultra-processed foods supports heart and brain health.
💡 Small swaps, big impact: Choose whole, plant-rich foods, add calcium sources like yogurt or tofu, and enjoy soy if it suits you. Some women find it helps reduce hot flashes.
2. Move your body, because every day counts
Physical activity is one of the most powerful non-pharmacological tools for managing menopausal symptoms. The IMS recommends 150 minutes of moderate aerobic activity (like brisk walking or cycling) plus two days of strength training each week. Regular movement supports heart health, bone density, and mood. It can even help reduce hot flashes and night sweats.
💡 Try this: Mix up your week with yoga, resistance bands, dancing, or brisk walking (these are some my own faves). The best exercise is the one you enjoy, of course! Consistency is the real superpower.
3. Protect your mental well-being
Midlife can be a juggling act. Careers, families, and physical changes are all competing for attention. Stress can worsen vasomotor symptoms like night sweats and hot flashes, and increase fatigue. Mindfulness, cognitive behavioral strategies, creative outlets (like art or music), and even digital tools such as relaxation or breathing apps have been shown to ease stress and improve resilience.
💡 Mind-body balance: Take 10 minutes for guided breathing, journaling, or simply enjoying a walk in nature. Small acts of calm can create big shifts in mood.
4. Rethink risky substances
Nicotine, alcohol, and other substances can worsen menopause symptoms and long-term health risks. The IMS highlights that smoking accelerates menopause and intensifies symptoms, while heavy drinking is linked to earlier menopause and bone loss. Quitting smoking and reducing alcohol improves cardiovascular, liver, and bone health. These benefits start taking effect almost immediately.
💡 Sip smart: Aim for alcohol-free days each week and limit drinks to 1–2 small servings. Remember, quitting smoking at any age pays off.
5. Sleep is your secret weapon (yes, if you can get it!)
Restorative sleep, the deep, refreshing kind, supports memory, mood, and metabolic health. Yet, many of us women in midlife report poor sleep due to night sweats, stress, or disrupted hormones. Better sleep hygiene, like keeping a regular bedtime, limiting caffeine, and creating a cool, dark room, can transform how you feel. Regular exercise and healthy eating also improve sleep quality.
💡 Wind-down ritual: Try stretching, journaling, or listening to a soothing podcast before bed (hello again, Menopausing Podcasts!).
6. Nurture healthy relationships
Finally, strong social connections are a cornerstone of well-being. Supportive relationships ease menopausal symptoms, reduce loneliness, and even lower the risk of chronic disease. Open communication with partners, friends, and family builds resilience and strengthens emotional health. And shared laughter counts as medicine, too.
💡 Connection tip: Join a local walking group, start a Menopause Book Club, or talk openly about your experiences. You never know who might need to hear they’re not alone.
At the heart of World Menopause Day
World Menopause Day is not just about awareness; it’s about empowerment – the entire reason we do what we do at Menopausing Podcasts too! This day reminds us that the journey to menopause is a natural, transformative life stage, and that lifestyle medicine offers a toolkit to navigate it with confidence.
Whether it’s taking a walk, choosing colorful foods, sleeping better, or having honest conversations, every small step supports your long-term well-being.
So today, celebrate yourself and all the women in your life. Celebrate your strength, your wisdom, your womanhood, and talk about it today, tomorrow, and every day. Maybe share this article and these podcast recommendations with a friend who needs a little boost. Together, we can continue to build community and redefine what it means to flourish through menopause.
Resources:
Learn more and access all IMS factsheets at https://www.imsociety.org/.
# # #
Disclaimer: The information provided on this website is for general informational purposes only and is not intended as, nor should it be considered a substitute for, professional medical advice, diagnosis, or treatment. Nothing contained on this site should be relied upon for medical decisions or the treatment of any health condition. Always consult with a qualified healthcare professional or your local medical provider regarding any questions or concerns you may have about your health or a medical condition. Use of this website does not create a doctor-patient relationship.
