By Dr Jennifer Fildes, GP, MBChB, MRCGP, DRCOG
Member of the British Menopause Society (BMS) and the National Association of Premenstrual Syndrome (NAPS)
Understanding the Transition
The transition through perimenopause and menopause marks a significant phase in every woman’s life — physically, mentally, and emotionally.
As hormone levels shift, the body undergoes profound physiological changes that affect metabolism, bone density, muscle mass, body composition, cardiovascular health, and brain function.
Understanding these changes is the first step toward thriving, not just surviving, during this stage.
More Than MHT: A Whole-Body Approach
While menopause hormone therapy (MHT) can be an important part of managing symptoms, it’s not the whole answer.
Lifestyle modification — particularly around exercise, nutrition, and stress management — plays an equally vital, if not greater, role in supporting long-term health and wellbeing.
Movement That Matters
As oestrogen levels fall, bone and muscle mass decrease. That’s why weight-bearing and resistance exercises become more important than ever.
Activities like brisk walking, strength training, Pilates, or even dancing can help maintain:
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Bone strength
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Muscle tone
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Joint mobility
These forms of movement also support cardiovascular and brain health and can significantly improve mental wellbeing by reducing anxiety and boosting mood.
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Nourish and Nurture
Nutrition during menopause should focus on protein- and fibre-rich foods, calcium, vitamin D, and heart-healthy fats to protect bones, muscles, and the heart.
Staying hydrated and moderating alcohol and caffeine can also help with energy, sleep, and hot flushes.
Mind–Body Balance
Practices like yoga, meditation, and mindfulness promote hormonal balance, reduce stress, and improve sleep quality — all key to emotional resilience during the menopause transition.
Start Small, Stay Consistent
For many women, this life stage coincides with busy family, work, and caregiving responsibilities. Making big lifestyle changes can feel overwhelming — and that’s okay.
Begin with small, achievable goals:
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A short walk each day
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Lifting weights twice a week
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A few minutes of stretching
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Preparing one nutritious meal at home
Small steps, practiced consistently, create powerful long-term results.
As you build strength and confidence in your routines, aim to progress toward lifting heavier weights or engaging in more robust resistance training — alongside cardiovascular exercise such as walking, cycling, swimming, or high-intensity interval training (HIIT).
Strength training helps preserve and build muscle mass, improves bone density, enhances metabolic health, and supports posture and balance — all of which become increasingly important during and after menopause.
Lifting weights also boosts energy, mood, and self-confidence, empowering women to feel capable and strong in their bodies.
If you’re new to strength or resistance training, consider seeking guidance from a qualified exercise physiologist, physiotherapist, or personal trainer who understands women’s health and the unique needs of this life stage.
The right program can ensure your exercises are safe, effective, and tailored to your goals and abilities.
A Golden Opportunity for Renewal
The menopause transition isn’t just an ending — it’s a golden opportunity to re-assess, reset, and design the next chapter of your life.
By focusing on what your body and mind truly need, you can build a foundation of health, strength, vitality, and resilience that carries you well beyond menopause.
With the right support and mindset, this can be one of the most empowering and rewarding stages of your life.
