Menopause is a universal experience, yet it can look and feel different for every woman. While the average age of onset is around 50, the physical and emotional shifts it brings can arrive earlier or later—and may be more intense for some than others.
Common symptoms include hot flushes, joint pain, disrupted sleep, changes in libido, mood fluctuations, and vaginal dryness. And while the symptoms can be confronting, many women find that building a proactive, lifestyle-focused approach helps them navigate this stage with more clarity and comfort.
That includes maintaining a regular movement practice, prioritising rest, and tuning in to both your physical and emotional needs. Here are four key strategies that continue to help women manage menopause and feel their best—based on the lived experiences of those who’ve been through it.
Yoga can ease anxiety and support your body
Menopause can bring a heightened sense of anxiety, restlessness, or tension—especially during hormonal fluctuations. Many women turn to yoga to help calm their nervous system, stretch out tight muscles, and stay mobile through midlife and beyond.
The gentle, low-impact nature of yoga makes it a great entry point if you’re returning to exercise or dealing with joint pain. It can be practised almost anywhere: at home, in a studio, or outdoors. And the mindfulness component can help shift focus from discomfort to self-compassion. Regular yoga sessions may also reduce lower back and neck pain, both of which are common during and after menopause.
Create a consistent sleep schedule
Sleep disturbances are one of the most common symptoms of menopause, with hot flushes, insomnia, and hormonal shifts often making it hard to wind down. Research shows that women in perimenopause and postmenopause are more likely to experience sleep disruption, with up to 60% reporting issues.
One helpful tip? Try going to bed and waking up at the same time each day. Establishing a sleep routine helps regulate your internal clock, and a calm, screen-free wind-down period before bed can make it easier to fall—and stay—asleep. Aim for at least seven hours of rest, and if you’re struggling, consider speaking to a GP or sleep specialist to rule out sleep apnoea or other contributing factors.
Stay connected with girlfriends for support
It’s easy to feel like you’re the only one navigating night sweats, brain fog or emotional ups and downs, but you’re not. Sharing experiences with other women going through the same thing can be a source of huge comfort.
Whether it’s a regular dinner with friends, a group chat, or simply checking in with a sister or neighbour, leaning on your support network can make menopause feel less isolating. Don’t be afraid to open up, you might find that others have helpful tips or just the empathy you need.
Shift your mindset on purpose
Hormonal changes can affect your mood, and poor sleep or fatigue can make everything feel more intense. But mindset matters. While you can’t always control the physical symptoms of menopause, you can choose how you respond to them.
Try a daily gratitude ritual—jotting down three small things you’re thankful for—or set aside a few minutes for reflection, journalling or mindfulness. Taking a moment to focus on what’s working, rather than what’s hard, can help shift your perspective over time.
Make time for things that light you up
This stage of life can be about exploration, not limitation. Many women say they find a new sense of freedom and confidence after 50. Whether it’s trying a new hobby, revisiting an old passion, or saying yes to more adventure, make space for the things that spark your curiosity or bring joy.
It could be as simple as starting a new walk route, booking that art class, or finally taking a weekend away. The key is to prioritise what makes you feel alive—and give yourself permission to enjoy it.
Menopause doesn’t need to be a time of fear or frustration. With the right support, mindset, and daily habits, it can become a chapter of renewal, discovery, and strength. Start small, stay curious and kind to yourself and know that you’re not doing it alone.
Newsletter
