Lifestyle Medicine for Menopause Relief?
Navigating peri/Menopause while balancing work and life can feel overwhelming, but you are far from alone. Let’s have a chat about how a gentle, lifestyle-based approach, based on Stanford’s six pillars, can truly support you. These aren’t rigid rules. They’re invitations to small, nourishing shifts that make stress feel lighter and life a bit brighter. Each pillar can be embraced in a way that suits real women, real days, and real needs. So let’s be real, not perfect!
Movement & Exercise: Gentle Steps, Big Difference
You don’t have to run a marathon or break athletic records (unless you want to!). Even light, enjoyable movement, dancing in your kitchen, a walk at lunch, stretching at your desk, can make a world of difference. It can lift your mood, clear some of those stress hormones, and give you a mini-escape from the rush of work.
(…and home)
The magic: Movement doesn’t have to look a certain way to work. Find the way your body likes to move and celebrate each step. Every step counts. (Literally 😂)
To the Movement & exercise pillar from Stanford’s perspective, I would personally add as well integrating fun & relaxing activities and rename the whole pillar: Self-Care! But well, who am I, right? 😂
So what do you like doing for fun?
What do you like doing to unwind or relax?
=> Integrate more of those in your week!
Healthy Nutrition: Nourish, Don’t Punish
Menopause comes with cravings, appetite changes, and sometimes confusing nutrition advice. Instead of focusing on “good” or “bad,” think about what helps you feel steadier, more energised, and less at the mercy of stress. Filling up on colourful veggies, whole grains, and a few nuts or seeds doesn’t have to be perfect, just doable for you right now.
The encouragement: It’s not about deprivation, but about gently choosing what truly nourishes you. Small changes matter. Be kind to yourself.
Like I always say, no food is forbidden (unless you have a medical condition), opt for the 80/20 rule! Try to eat healthy nutritious food 80% of the time and give yourself permission to eat your comfort food once in a while (20%)…
Restorative Sleep: Permission to Recharge
Sleep can feel elusive during Menopause, but prioritising it, is not selfish, it’s one of the foundation of your Wellbeing. Wind-down rituals, cozy routines, and asking for support if you need it, are not weaknesses, but wise choices.
The reminder: Frustrated by poor sleep? Be soft with yourself. Every night is a new chance to try again, and tiny improvements matter.
Social Connections: Lean In, Not Out
It’s very normal to feel like retreating when life gets busy or symptoms spread. But reaching out to the right tribe: to a reliable & trusted family member, friend, colleague, or community, can ease your stress in gentle, unexpected ways. Sharing laughter, swapping stories, getting a new perspective, or just hearing “me too” can be more powerful than any self-help book.
The truth: You are not meant to do this alone. Let connection be your comfort and strength, even when it feels vulnerable. We are social creatures after all, we need our tribe to thrive!
A small note here: Social Connections means connecting with your people… please, I beg you not to confuse it with connecting to social media…In fact connect more with real people and less to your social media accounts to preserve your sanity & Mental Health!
Mindfulness & Reflection: A Pause for Peace
You deserve small pockets of calm in your day. Gratitude, gentle breathing, or just noticing what feels okay (or even lovely) helps anchor you when the emotions rollercoaster starts full speed. These practices aren’t about doing it right, there is no right way anyway when it comes to Mindfulness activities. They’re about soothing your nervous system and reminding yourself there is goodness here and now, even on tough days.
The gentle nudge: You don’t need fancy rituals. Even a single deep breath is enough to say: I am here, I am trying, and that’s enough.
Cognitive Enhancement: Flex Your Curiosity
This isn’t about “outsmarting” peri/Menopause brain fog, but about having fun with your brain! Try learning something new, taking on a creative hobby, or chatting about a favourite topic. These spark joy, boost confidence, and give stress less room to grow.
The playful idea: Your mind loves novelty and kindness, any little challenge you take on today is a win for tomorrow.
How These Pillars Feed Stress Relief
Here’s something powerful: each pillar feeds and strengthens your ability to manage stress. Movement clears your head. Food nourishes your resilience. Sleep restores you. Connection lifts your mood. Mindfulness soothes the storm. Learning new things builds confidence. You don’t have to do them all at once, and you don’t need to do them perfectly neither because nothing and nobody is perfect anyway! Be you! This is more than enough!
The heart of it: Every pillar is an act of Self-Care and courage. Choosing even one, is a gift to your future self, a vote for more ease and joy, no matter where you are on the Peri/Menopause journey.
Gentle Wisdom for Working Women
There’s no “right way” to walk through peri/Menopause, but there are kinder paths. Try gentle experiments. Celebrate micro-moments of progress. Seek out support, family, friends, colleague chats, online communities, or a coach.
Whatever you’re feeling, it’s valid. Whatever support you need, you deserve it!
Friendly reminder: It’s okay to say yes to yourself, to rest, to laugh, to ask for help, to keep moving forward however you can. Peri/Menopause is a season, not the end, you’ve absolutely got this and you can make it a new beginning!
