Simple Lifestyle Adjustments for Menopause: What Can You Do Today?

Feeling Tired, Low or Out of Balance? Lifestyle Tweaks for the Menopause Transition

Experiencing hot flushes, night sweats or mood changes as you approach menopause? For many UK women, these symptoms can feel overwhelming. The good news is that small lifestyle changes—supported by understanding your hormones—can make a big difference.

How Does Menopause Affect Everyday Life?

Hormonal shifts during menopause can impact your sleep, energy levels, skin, and even relationships. The NHS states issues such as muscle aches, brain fog, and anxiety are common but manageable. Taking the right steps now helps you adapt and thrive.

Top Lifestyle Tips for Easing Menopause Symptoms

• Improve Sleep: Establish a regular sleep routine; avoid screens before bed.
• Eat for Bone Health: Focus on calcium-rich foods (yoghurt, seeds, leafy greens) and vitamin D (oily fish, sunlight).
• Stay Active: Daily walks, strength training, or gentle yoga help with mood, weight, and bone strength.
• Manage Stress: Mindfulness, meditation, or breathing exercises reduce anxiety and enhance focus.
• Identify Triggers: Notice if spicy food, caffeine, or hot drinks worsen your flushes.
• Connect: Open up to friends, support groups, or a menopause specialist for guidance.

When to Consider a Hormone Test?

Not sure if your symptoms are due to menopause? An at-home hormone test helps you understand your status—empowering you to tailor lifestyle changes, seek medical advice, or discuss options like HRT.

"Lifestyle, knowledge and medical care together provide the best path through menopause."

How to Get Personalised Advice

Mayfield Clinic offers a choice: purchase a home menopausal hormone test kit or book an in-person test at one of our UK clinics. Results are typically available in just one day.