Navigating Menopause: Small habits that made a big difference

Going through the perimenopause can feel like a total whirlwind. One day you are fine, and another day you feel like a completely different person that isn’t you.

Personally, there were times I felt like I was walking through treacle—sluggish, bloated, aches and pains, and just too exhausted to even think about exercise. I knew I couldn’t keep going like that. I wanted a change, so I started looking closely at my eating habits.

Here is what I learned on my journey to feeling stronger and healthier.

A peaceful landscape representing tranquility during life transitions.

Rethinking the "treats"

I love my food and always ate eat whatever I enjoyed. I like cakes and biscuits, but I learnt that processed sugary foods played havoc with my energy levels, aches, and pains. Sugar causes inflammation and contributed to my aches and pains, and my energy levels to spike and dip causing unwanted fatigue.

Managing the morning spike

Caffeine was another revelation. I used to reach for caffeine the second I was up, but that was heightening my cortisol levels (which are naturally higher in the morning). This kept me in a "fight-or-flight" response, increasing my stress and anxiety. Not ideal for the start of a day. I now combine caffeine with herbal options.

Beating the "menopausal middle"

It is common to gain about 4.5kg (around 10lbs) during menopause due to dropping oestrogen and a shifting metabolism. I was determined not to let the weight pile on, so I focused on a "colour over beige" rule for my plate.

What my balanced diet looks like now:

• The good stuff: Plenty of vegetables, pulses, beans, lentils, fish, eggs, and lean fresh meat.

• Gut health: Kefir yogurt for the essential healthy bacteria.

• Smart swaps: Choosing "brown" versions of rice, pasta, and bread to keep my energy levels stable.

• The 3-hour rule: Eating every three hours to prevent energy crashes.

Reducing the processed staples

I have made a conscious effort to cut back on "long-life" processed foods like sugary cereals, deli meats, and sweets. While I still love a sweet treat now and then, I have learned that discipline is the key. In a varied diet, the occasional treat is perfectly fine.

The bottom line

I am not perfect by any means, but the combination of mindful eating and how I am feeling has helped me have more energy, feel alert and enjoy my life.

Everyone is unique. This is my personal experience, and it has taken a while to find the best version of me. But I believe it is possible to feel like yourself again.