Managing Midlife and Menopause: Practical Ways to Support Your Transition
Taking care of yourself doesn't have to be time-consuming or complicated.
The way you approach midlife and menopause can make all the difference to how you experience this phase of life. With the right information and strategies, you can navigate these changes with more confidence and far less overwhelm.
Be Informed
Knowledge is power. Getting to know your biology and the range of symptoms you may experience is the first step in taking control. A survey of over 4,000 New Zealand women found that 64% didn’t even know their symptoms were due to menopause.
Hormones regulate countless functions in the body, and as they decline you may notice changes you weren’t expecting. While hot flushes and night sweats are the most well-known, many women experience symptoms that are less obvious: headaches, anxiety, irritability, poor sleep, or a sudden loss of confidence. Vaginal changes, fatigue, and memory problems are also common.
The top 10 symptoms reported by New Zealand women paint a clear picture:
When you know what’s happening, you’re better able to choose the right tools to support yourself.
Huff and Puff
Once your ovaries stop their work, your body and brain need a new level of care. This is the time to prioritise a healthy lifestyle. Letting go of habits like alcohol, excess sugar, caffeine, and late nights can make a real difference.
Exercise becomes more important than ever. Regular activity reduces the severity of hot flushes, helps maintain bone density (reducing fracture risk), lowers cardiovascular risk, and supports weight management. The bonus? It also strengthens your pelvic floor and steadies your mood.
The best approach is a mix: aerobic activity to boost heart health, resistance training to protect your bones and muscles, and gentle stretching for flexibility and recovery.
Manage Your Mood
Mood swings are normal at this stage of life, but that doesn’t make them easy. The drop in oestrogen alters brain chemistry, affecting neurotransmitters such as serotonin, oxytocin, and endorphins. This can lead to irritability, low mood, or anxiety.
Practical tools help:
Breathing space: step back and take a few slow breaths rather than reacting in the heat of the moment.
Lifestyle foundations: good sleep hygiene, regular exercise, and relaxation practices like yoga or meditation all build resilience.
Symptom awareness: knowing your personal triggers for hot flushes (such as alcohol, caffeine, spicy food, or sugar) can help you prevent nighttime disturbances that worsen your mood.
Acceptance is also powerful. Recognising these shifts as a natural part of transition helps you regain perspective and control.
Eat to Nourish
Your diet is one of the strongest tools you have. A well-balanced plan supports hormone balance, bone strength, heart health, and emotional wellbeing.
Strong bones: calcium and vitamin D from dairy, leafy greens, tofu, beans, and sardines.
Heart health: omega-3 fatty acids from oily fish and walnuts reduce inflammation and protect cardiovascular function.
Hormone helpers: phytoestrogens from foods like broccoli, cauliflower, chickpeas, linseeds, and dark berries can mimic oestrogen, helping to ease hot flushes, night sweats, and vaginal dryness.
Food is not just fuel—it’s medicine during this stage of life.
References
Vincent, C. (2023). Associations between menopause and body image. PMC, 1–12. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10666711/ pmc.ncbi.nlm.nih.gov
Nazarpour, S., et al. (2021). The relationship between postmenopausal women’s body image and severity of menopausal symptoms. BMC Public Health, 21, Article 11643. https://doi.org/10.1186/s12889-021-11643-6
Menopause New Zealand. (n.d.). Perimenopause Symptom & Treatment Fact Sheet. Retrieved from https://www.menopause.org.nz/perimenopause
Consider All Options
Menopause is not one-size-fits-all. Some women benefit from hormone replacement therapy, others from natural and complementary therapies, and many from a blend of both. Just because one approach works for someone else doesn’t mean it’s the best choice for you.
My role is to guide you through these options without judgment, tailoring support to your health history, lifestyle, and goals. Sometimes this stage of life sparks unexpected positives too—new careers, deeper relationships, or simply feeling more comfortable in your own skin.
If you’d like personal guidance, I’m here to create a plan tailored to you. And if you’d prefer to learn in a group setting, I also run sessions where you and your friends can ask questions, share experiences, and leave with practical tools. However you choose to approach it, embracing this transition with support can make it a time of strength, clarity, and confidence.