This month as I commit to creating good habits in my own life, I wanted to take some time to reflect on why having good habits and a strong routine in our lives can support a better menopause journey. We often think that the only way to manage our menopause symptoms is with HRT or other medical interventions; but that isn’t the only option. There is so much we can do simply by getting some great healthy habits in place that we’d be foolish not to give it a whirl!
We know that menopause is a significant chapter in our life, bringing with it physical, emotional, and mental changes. While these changes can sometimes feel overwhelming, there is growing evidence to suggest that having and maintaining a good routine and building sustainable habits can have a transformative impact. From managing symptoms to reshaping our menopause mindset to improving overall well-being, adopting the right strategies can make menopause not only manageable but empowering.
Understanding Menopause and Its Challenges
Menopause typically occurs between the ages of 45 and 55, signalling the end of our fertile reproductive years. It’s a biological process, but its symptoms — such as hot flushes, mood swings, sleep disturbances, anxiety, and decreased energy levels — can significantly affect our daily life. Beyond the physical challenges, menopause often carries emotional weight, shaped by societal narratives that view it as a marker of aging or loss.
However, it doesn’t have to be a period of decline. By adopting a proactive approach centred around solid routines and healthy habits, you can reframe this stage as a time of renewal, self-discovery, growth and resilience. Read on to learn some practical things you can do to start this change and embrace your menopausal years.
The Role of Routine in Menopause Management
A well-structured routine offers stability and predictability during a time of flux and particularly during this period when so much about us is changing – sometimes we just don’t know who we are anymore and that’s unnerving. Here are some ways a consistent routine can help.
Regulating Sleep Patterns: Sleep disturbances are common during menopause. Hot flushes, night sweats, and changes in melatonin production can lead to insomnia or fragmented sleep. A bedtime routine can counteract these disruptions by signalling to your body (and mind) that it’s time to wind down. Practices such as:
Maintaining a consistent sleep schedule (even on weekends).
Creating a calming pre-sleep ritual (e.g., reading, meditating, or taking a warm bath).
Avoiding caffeine and heavy meals close to bedtime.
All can help to improve our quality of sleep. Better sleep contributes to improved mood, energy, and cognitive function and counteracts the cumulative impact of menopause symptoms.
Supporting Hormonal Balance Through Nutrition: A daily routine that includes balanced meals can help manage menopause symptoms. Incorporating foods rich in phytoestrogens (e.g., soy, flaxseeds, and chickpeas), omega-3 fatty acids, and calcium can support hormonal health and bone strength. Planning meals and snacks ahead of time ensures that nutritional needs are met consistently, reducing the likelihood of erratic eating or reliance on processed foods.
Incorporating Movement and Exercise: Regular physical activity is a cornerstone of menopause management. Exercise not only helps with weight management but also boosts endorphin levels, improving mood and reducing anxiety. Building movement into your daily routine — whether it’s a morning yoga session, a midday walk, or an evening dance class — makes it easier to sustain the habit and enjoy its benefits. Making exercise fun is important so if you don’t like going to the gym but prefer to do a Zumba class from a DVD or online at home, then do it. The more fun the exercise and the more comfortable we feel about doing it, then the more likely we are to do it regularly. Find ways to exercise that meet with your lifestyle – it shouldn’t be a chore or something that causes more stress.
Building Sustainable Habits for Long-Term Well-Being
While routines establish a framework, sustainable habits ensure lasting impact. Here’s how to create habits that stick and address the unique needs of menopause:
Start Small and Be Consistent: Large lifestyle changes can feel daunting at the best of times, especially during menopause when energy levels may fluctuate. Instead of overhauling everything at once, focus on small, achievable steps and celebrate every time you succeed which will build motivation to keep you going. For example:
Commit to drinking a glass of water upon waking.
Spend five minutes practicing deep breathing daily.
Add one new vegetable to your meals each week.
These incremental changes build momentum and lead to bigger transformations over time.
Practice Mindfulness: Mindfulness is a powerful tool for navigating the emotional challenges of menopause and can significantly help with general stress management. Incorporating habits like:
Daily meditation or mindful breathing to reduce stress and promote emotional resilience.
Journaling to process thoughts and emotions.
Practicing gratitude by listing three things you’re thankful for each day.
All of these can shift your perspective, fostering acceptance and a positive mindset about menopause.
Focus on Strength and Flexibility: Menopause brings changes to muscle mass and bone density, increasing the risk of osteoporosis. Sustainable habits like strength training and stretching exercises help combat these issues. Aim for activities that you enjoy, such as Pilates, weightlifting, or even gardening, to stay motivated and consistent.
Prioritise Self-Care: Self-care is often undervalued but becomes essential during menopause. Simple habits like setting boundaries, scheduling regular health checkups, or carving out time for hobbies can greatly enhance your sense of well-being. Self-care is not indulgent; it’s necessary.
Reframing Menopause: A Mindset Shift
One of the most significant impacts of routines and habits lies in how they can help us reframe menopause from a source of struggle to an opportunity for growth. Here’s how:
Embracing Change: Menopause is a transition, not an ending. Believe me, it doesn’t last forever, and you will come out the other side even if right now it doesn’t feel like it! Adopting habits that focus on self-improvement — like learning a new skill, setting goals, or fostering creativity — can help redefine this phase as a time of transformation and self-empowerment. I look forward to my “downtime” away from menopause and this includes jigsaw puzzles, colouring and knitting.
Challenging Negative Narratives: Menopause is often seen in a negative light, majoring on loss rather than opportunity. By surrounding yourself with supportive communities, consuming empowering content, and using affirmations, you can challenge these narratives. For example, reframe hot flushes as a natural signal of your body’s strength and adaptability – a power surge if you like.
Celebrating Milestones: Create moments of celebration to mark significant milestones. Whether it’s the completion of a fitness goal, mastering a new recipe, or simply navigating a particularly challenging week, these celebrations reinforce positivity and resilience. Focusing on how far you’ve come rather than the journey ahead of you, will keep you moving forward. Celebrating milestones is often overlooked but is so important and a great tool to keep you motivated.
Boosting Physical, Emotional, and Mental Well-Being
Physical Well-Being: By building a routine that prioritises health, you can reduce the severity of physical menopause symptoms:
Drinking enough water can alleviate bloating and improve skin elasticity.
Focusing on whole, nutrient-rich foods support energy and hormonal health.
Scheduling routine medical exams ensures you’re proactively addressing changes in your body.
Emotional Well-Being: Menopause can bring mood swings and emotional turbulence, but sustainable habits like, connecting with loved ones, practicing mindfulness, or gratitude can build emotional balance and reduce feelings of isolation or overwhelm.
Mental Well-Being: Menopause can sometimes lead to “brain fog” or difficulty concentrating. Incorporating habits that challenge your brain, such as reading, puzzles, or learning something new, helps maintain cognitive sharpness. Additionally, prioritising rest and managing stress ensures mental clarity. And if managing the household and a busy job seem overwhelming, writing down what you need to do can help – you won’t forget anything important and you can prioritise what really needs to be done today or what can be left. Once you’ve written it all down, you’ll notice your mind can relax and the focus will return.
Practical Tips for Building Effective Routines and Habits
Plan Ahead: Use tools like planners, habit trackers, or apps to map out your daily schedule. Planning reduces decision fatigue and ensures your priorities align with your goals. Habit Trackers are my new best friend and go to for managing my goals and keeping me focused – I do this monthly, writing down my goal which could be to swim twice a week, I then mark the days on the tracker I want to do it and tick it off once it’s done. This way I stay on track and can celebrate what I’ve achieved too. You can download habit trackers free too.
Create Accountability: Share your goals with a friend, join a group, or work with a coach to stay motivated and accountable. Community support can be a game-changer in building sustainable habits. And don’t forget the role of the habit tracker I mentioned above. If you can’t get anyone else onside, then using a habit tracker will help you to stay motivated and accountable.
Practice Self-Compassion: Not every day will go as planned, and that’s okay. Treat yourself with kindness and focus on getting back on track rather than dwelling on setbacks.
Empowering Your Menopause Journey
Menopause is an inevitable phase of life, but it doesn’t have to be defined by discomfort or negativity. By putting in place a thoughtful routine and adopting sustainable habits, you can navigate menopause with grace, resilience, and empowerment. These practices not only help manage symptoms but also foster a holistic sense of well-being, enabling you to embrace this life stage as a time of renewal and growth.
Whether you’re just beginning this journey or are well on your way, remember that small, consistent steps can create profound change. Take this opportunity to invest in yourself, and you’ll find that menopause is not an end but a vibrant, transformative beginning.
More Help
Phoenix Wellness Coaching is delighted to be bringing a brand-new programme to you called Mind Over Menopause. This is a collaboration with Watson Health and using tried, tested and trusted life coaching, stress management, mindfulness, meditation, Cognitive Behavioural Therapy and Neuro-Linguistic Programming techniques, will change your outlook on your menopause journey, helping you to achieve a balanced life now and in the future.
If you want to learn how to improve your menopause experience, without the use of medical interventions, and build sustainable habits for the future to https://blossombeyond.phoenixwellness.co.uk/