What is menopause?
Menopause is a natural stage in a woman's life when periods permanently stop. It is confirmed after 12 consecutive months without a period.
It is not a disease. It is a biological transition.
The menopause transition
Perimenopause
Can start in your 40s (or earlier). Hormone levels rise and fall unpredictably. Symptoms may begin months or years before periods stop.
Menopause
Confirmed once you have gone 12 months without a period.
Postmenopause
Life beyond menopause. Hormone levels stabilise at a lower level. Focus shifts to long-term health and wellbeing.
Common symptoms
- Hot flushes and night sweats
- Poor sleep
- Mood changes
- Irritability and anxiety
- Brain fog and forgetfulness
- Fatigue
- Weight gain (especially around the middle)
- Bloating
- Joint and muscle aches
- Headaches
- Low libido
- Vaginal dryness
What's happening in your body
Oestrogen
Regulates mood and memory, supports bone density, protects heart health, supports skin, hair and vaginal health, and helps regulate blood sugar and cholesterol.
Progesterone
Supports calm and sleep, helps balance oestrogen, supports mood and supports breast health.
After menopause, the risk of heart disease, osteoporosis and insulin resistance increases. Small daily choices make a big long-term difference.
Key areas to support
Bone health
Oestrogen helps maintain bone density. Focus on strength training, calcium, vitamin D and K2.
Heart health
Heart disease risk increases after menopause. Focus on movement, healthy fats, fibre, blood sugar balance and stress management.
Brain health
Hormone changes can affect memory, mood and focus. Focus on sleep, omega-3s, movement, connection and stress reduction.
Muscle mass
Muscle naturally declines with age — and more so after menopause. Focus on protein, strength training and adequate recovery.
Blood sugar
Insulin resistance risk increases. Focus on whole foods, protein, fibre, balanced meals and regular movement.
Vaginal health
Lower oestrogen can cause dryness and discomfort. Focus on hydration, gentle movement, lubrication and professional support.
Nourish your body
- Eat a variety of whole foods
- Prioritise protein at each meal
- Include healthy fats (omega-3s, olive oil, avocado, nuts)
- Enjoy plenty of colourful vegetables and fibre
- Limit ultra-processed foods, excess sugar and alcohol
Nutrients that matter most
Calcium
Supports bones, muscles and nerve function. Found in dairy, leafy greens, almonds, sardines and tofu.
Vitamin D
Helps calcium absorption and immune function. Found in sunlight, fatty fish, eggs and mushrooms.
Magnesium
Supports sleep, mood, muscles and energy. Found in nuts, seeds, legumes, dark chocolate and leafy greens.
Omega-3 fats
Support brain, heart and joint health. Found in fatty fish, chia seeds, flaxseeds and walnuts.
B6, B12 & folate
Support energy, mood and hormone metabolism. Found in whole grains, greens, legumes, eggs and fish.
Zinc
Supports immune function, mood and hormone balance. Found in seeds, legumes, nuts and seafood.
Lifestyle habits that make a difference
- Get morning daylight to support mood and circadian rhythm
- Drink enough water
- Limit alcohol
- Quit smoking
- Keep a healthy weight
- Prioritise self-care and do things that bring you joy
- Listen to your body and rest when needed
- Celebrate progress, not perfection
Professional support can help you navigate symptoms and improve quality of life. Seek help if symptoms are severe, disrupting daily life, or affecting your sleep, mood or relationships. You deserve support. You deserve to feel well.
"Menopause is a powerful new chapter, not the end of your story. With the right support, you can feel vibrant, confident and strong at every age."