World Menopause Day- Navigating the Challenges of Menopause: Tips for a Smoother Transition

sarah_yelland
Oct 17
4 min read

Mark your calendar for

18 October 2025

—it's World Menopause Day!

After all, why wouldn't we celebrate the joyful rollercoaster that is menopause?

Understanding Menopause

Menopause is a natural milestone in a woman’s life, marking the end of our reproductive years. While it is a normal biological process, it can bring challenges that feel overwhelming for many of us.

Women may experience a variety of symptoms during menopause, including hot flashes, night sweats, mood changes, sleep disturbances, weight gain, and decreased libido.

As we celebrate World Menopause Day on October 18, we have the perfect opportunity to highlight how this years campaign- lifestyle medicine -can empower us during this transition. At Pembrokeshire Medical, we believe that understanding menopause, medical guidance around medications and making lifestyle changes can lead to a smoother and more manageable experience.

The Role of Lifestyle Medicine

Lifestyle medicine emphasises the power of daily habits to prevent and treat chronic diseases. It focuses on four key areas: nutrition, physical activity, stress management, and social connections. For women experiencing menopause, making changes in these areas can lead to substantial improvements in overall well-being.

While we recognise that there can be a wide range of issues and solutions, these are some of the simplest steps women can take to begin a less challenging journey.

Nutrition Matters

A well-rounded diet abundant in whole foods can alleviate menopause symptoms effectively. Incorporating foods rich in phytoestrogens, such as soy products, flaxseeds, and whole grains, may help mimic oestrogen in the body. Research indicates that women who include soy in their diets may experience a significant reduction in hot flushes, with some studies showing a decrease of up to 26%.

Additionally, focusing on fibre-rich foods can support gut health, which is crucial during menopause. Foods like fruits, vegetables, and whole grains can enhance digestive function and overall well-being. It's also important to consider the impact of seed oils; opting for healthier fats can contribute to hormonal balance and improved health outcomes during this transitional phase.

Incorporating calcium and vitamin D is vital for maintaining bone health. After menopause, the risk of osteoporosis can increase by up to 50%. Aim for calcium-rich foods like dairy products and leafy greens, alongside sunlight exposure or supplements for vitamin D.

Stay Active

Eye-level view of a serene walking path surrounded by trees

Regular physical exercise is crucial for good health during menopause. Engaging in activities like walking, swimming, or yoga can help manage weight, boost mood, and increase energy levels. Research shows that women who exercise regularly can reduce their risk of cardiovascular diseases—risks that escalate during menopause—by up to 30%.

Resistance training is vital for overall health, enhancing bone health, increasing muscle mass, improving balance, and reducing insulin resistance.

Regular exercises like weightlifting stimulate bone remodelling, strengthening bone density and reducing osteoporosis risk.
Increased muscle mass boosts strength and resting metabolic rate, aiding weight management. It also enhances balance and coordination, reducing falls and injuries, especially in older adults.
Additionally, resistance training improves insulin sensitivity, regulating blood sugar and benefiting those at risk of type 2 diabetes. Incorporating resistance training into a fitness routine is essential for lifelong health and functionality.

Stress Management

Stress can worsen menopause symptoms, making it imperative to find effective ways to manage it. Techniques such as mindfulness, meditation, and deep-breathing exercises can help in lowering stress levels. Engaging in hobbies, spending time with loved ones, or dedicating quiet moments to yourself can significantly improve your emotional balance.

The Power of Social Connections

Social connections are particularly vital for menopausal women, as they navigate a significant life transition that can impact mental health, professional success, and overall well-being; relationships with family, friends, and colleagues provide essential emotional support during this time, enhancing resilience and promoting personal growth by exposing women to diverse perspectives. During menopause, women may experience various emotional and psychological changes, and strong social networks can help mitigate feelings of isolation and anxiety, offering a safe space to share experiences and seek advice. Research indicates that maintaining strong social connections can improve physical health by reducing stress levels, boosting immune function, and encouraging healthier lifestyle choices.

Monitoring Your Health

Understanding how your body reacts during menopause is essential. It can be a daunting, confusing, and uncertain time. At Pembrokeshire Medical, we here to help from guidance to extensive testing options to help you monitor different aspects of your health.

Cardiovascular Risk Assessment

Hormonal changes during menopause can increase cardiovascular disease risk. Our assessments help you understand your baseline cardiovascular health. Over 40% of women may face heart disease post-menopause, so knowing your risk factors and taking proactive steps is important.

Bone Health Evaluations

After menopause, bone density can drop up to 20% in the first five to seven years.

Regularly evaluating your bone health can be beneficial in guiding lifestyle changes. This can include:

Vitamin D level checks
Dietary evaluation of calcium intake
Fracture risk assessment
Referral for bone density scans

Insulin Resistance and Metabolic Health

Our team prioritises personalised assessments over a one-size-fits-all approach, examining your history and performing customised tests to help you tackle metabolic issues before they become major concerns. During menopause, insulin resistance can be particularly challenging. We can evaluate your metabolic health and suggest dietary and lifestyle changes to improve insulin sensitivity, which is crucial for long-term well-being, as metabolic syndrome affects about one in three adults, including many women experiencing menopause.

The Importance of Support

Going through menopause can often feel isolating, but you do not need to navigate it alone. Seeking support from healthcare professionals who understand menopause can make a big difference.

At Pembrokeshire Medical, we are dedicated to offering personalised care tailored to your specific needs. Whether that involves HRT, Non HRT alternatives for symptoms, testing or just advice. Our team is here to listen, provide guidance, and empower you throughout this transition.