How to Manage Menopause: Expert Tips for Everyday Life 

Award-winning registered nutritionist and author of ‘ Eating Well for Menopause’ Dr Laura Wyness, gives expert insight into how healthy dietary choices can be a powerful tool to help women get all the nutrients they need to maintain their health and manage menopausal symptoms.

Protein is often highlighted in relation to menopause, and with good reason, as it's vital for helping reduce age-related muscle loss and the risk of osteoporosis.  The drop in oestrogen around menopause leads to an increased loss of muscle and bone mass.  Adults lose 3-8% of their muscle mass every decade from age 30. This loss speeds up after 50 years, and particularly during the menopause transition. 

Likewise, bones demineralise faster during the menopause transition and protein is a key nutrient that helps form the internal structure (or scaffolding) within bones.  Spreading protein intake across the day helps the body use it more efficiently, supporting muscle and bone health during menopause.

Practical tip: Include some protein foods at each meal and in snacks, such as unprocessed meats, fish, beans, peas, lentils, eggs, dairy foods, tofu, mycoprotein, nuts or seeds.

Fibre is starting to get the attention it deserves, with social media trends like #fibremaxxing and increased interest in gut health. The National Diet and Nutrition Survey (NDNS) results show only 2% of women in the UK, aged 19-64, meet the recommended 30g of fibre a day.

The decline in oestrogen during the menopause transition impacts the gut microbiome. Post-menopause, women tend to have a less diverse set of gut microbes compared with pre-menopausal women.  A healthy and diverse gut microbiome can help balance hormones and may help alleviate some menopausal symptoms such as low mood, anxiety and sleep issues.  Eating a plant-rich diet will provide gut microbes with beneficial fibre to thrive.

Practical tip: Beans are one of the highest-fibre foods, with a single portion (about 3 tablespoons) providing 5-7g of fibre. Adding beans to meals and snacks is a great way to up your fibre. Mash some canned cannellini beans into mashed potato, add canned butter beans to a soup or stew, or make hummus with edamame beans for a fibre-rich snack.

Phytoestrogens (plant oestrogens) are naturally found in a variety of plant foods, particularly soya foods. They have a mild oestrogen-like effect in humans when consumed regularly.  Some women find that including dietary phytoestrogens can help relieve hot flushes, making them a useful addition to a balanced diet during menopause.

Practical tip: Add some soya milk or yoghurt alternative to overnight oats or a smoothie bowl or grate some firm tofu into a soup for extra protein and phytoestrogens. Evidence shows that two daily servings of soya foods or drinks can help reduce the severity and frequency of hot flushes, although it may take several weeks to notice an impact.

It sounds simple, but getting into the habit of keeping well hydrated can be a challenge.  Drinking plenty of water throughout the day is likely to help reduce brain fog, increase energy levels and possibly help reduce hot flushes.  

Practical tip: Aim to drink 1.5 to 2 litres of fluid a day. If active, or if you’ve been sweating a lot, it’s important to drink more.  Starting the day with a glass of water as soon as you wake up is a useful habit to have. 

Christien Bird, a Chartered Women’s Health Physiotherapist and founding partner of The Menopause Movement, highlights how menopause can affect pelvic health and the role pelvic floor training can play in helping women manage these changes.

The pelvic floor is a highly responsive group of muscles that support the bladder, bowel and uterus. These muscles play a vital role in bladder and bowel control, vaginal support, sexual function, core stability and movement.

During perimenopause and menopause, declining oestrogen levels can affect the pelvic floor, bladder, urethra, and vaginal tissues. Reduced blood flow, tissue thinning, and loss of elasticity may contribute to:

• Vaginal dryness or discomfort.
• Pain during intercourse.
• Urgency or frequency of urination.
• Waking at night to pass urine.
• Urine leakage or difficulty controlling wind.
• A feeling of heaviness or dragging in the vagina.
  
  

There is strong medical evidence that pelvic floor muscle training (PFMT) is one of the most effective first-line treatments for urinary incontinence and pelvic organ prolapse, including in post-menopausal women.

A well-designed pelvic floor programme can improve muscle strength and endurance, coordination and relaxation, as well as bladder, bowel and sexual function. Clinical trials show it is never too late to start.

Physical activity is one of the most important predictors of health and longevity, and muscles are a woman’s best friend into the menopause. Bowel and bladder problems can become barriers to staying active, but treatable pelvic floor problems should not prevent women from exercising and maintaining their physical wellbeing throughout the menopause transition. 

Seek guided support if needed, using a health app such as the NHS-endorsed Squeezy App or consult a pelvic health physiotherapist if symptoms persist. The Pelvic, Obstetric and Gynaecological Physiotherapy (POGP) directory can help you find qualified clinicians across NHS and private services. 

For further evidence-based guidance on managing menopause symptoms and treatment options, Christien also recommends Positive Pause.

Jennifer Good, an Accredited Psychotherapist based in Ireland and a founding team member of Menocare, outlines the different ways women can support their mental and emotional health during this transition, as well as the impact menopause can have on psychological wellbeing.

Jennifer shares practical steps women can take to support their psychological wellbeing:

1. Understand what’s happening: Knowing why you feel the way you do can help reduce anxiety and shame. Hormonal fluctuations, especially changes in oestrogen levels, can affect serotonin and dopamine, which are key chemicals that help regulate mood.
   
   
2. Prioritise mind-body practices: Mindfulness, breathing exercises, yoga, gentle stretching, Tai chi, qigong and meditation apps can help stabilise mood and reduce reactivity.
   
   
3. Track your mood and symptoms: Journaling or using a menopause app can help identify patterns, recognise emotional triggers, notice correlations, such as poor sleep and increased anxiety, and feel more in control.
   
   
4. Strengthen social connections: Menopause can feel isolating, but connection is protective. Try speaking openly with trusted friends, joining menopause or women’s wellbeing groups, and talking with colleagues or peers going through menopause. Sharing experiences can help normalise emotions and reduce stress.
   
   
5. Use cognitive behavioural tools: CBT techniques are proven to help with menopausal mood changes. Try challenging catastrophic thoughts (“I’m losing it”), reframing negative self-talk, focusing on what’s in your control and using structured problem-solving techniques.
   
   
6. Protect your sleep: Sleep disturbances can amplify psychological symptoms. Try sticking to a regular sleep-wake schedule, reducing caffeine, especially after lunchtime, keeping the bedroom cool, limiting screens before bed and practising relaxation exercises before sleep. 
   
   
7. Move your body regularly: Exercise is one of the strongest mood stabilisers. Try walking, strength training, swimming, dancing or fitness classes. 
   
   
8. Set boundaries: Midlife often comes with increased responsibilities, so it’s okay and necessary to say no, delegate, reduce perfectionism and plan time to rest. 
   
   
9. Cultivate meaning and self-compassion: Menopause is a major life transition and a chance to rethink priorities. Focus on your values, explore new hobbies, practise self-kindness and let go of old expectations or roles.

• Increased anxiety or feelings of being constantly on edge.
• Low mood, tearfulness or depressive symptoms.
• Irritability, anger or emotional overwhelm.
• Reduced confidence and self-esteem.
• Difficulties with concentration, memory and “brain fog”.
• Sleep problems that worsen mood and coping.

Understanding the changes menopause can bring and using the right strategies and support can help women take practical steps to manage menopause and continue to thrive in everyday life.

Allianz’s International Health Insurance supports women in accessing high-quality care and guidance throughout every stage of life. Find further insights and support in Allianz’s other menopause blogs, covering different aspects of navigating this natural stage of life.

For more expert advice on women’s health and wellbeing, visit our Wellness Hub.