Knowledge is Power: Supporting Menopausal Health Through Lifestyle Medicine

The advice below is general advice, for any specific tailored advice relevant to any health conditions please talk to your health professional.

The theme for Menopause Month 2025 is: The Role of Lifestyle Medicine in Menopausal Health.

While menopause is a natural life stage, not a disease, it can bring symptoms and health risks that need personalised, holistic care (1). Lifestyle medicine — which includes healthy eating, physical activity, mental well-being, avoidance of risky substances, restorative sleep, and healthy relationships — can make a real difference. Paired with other evidence-based treatments when needed, this approach gives us the power to make informed choices to feel strong and well through this stage of life (1).

In the coming weeks, we’ll be exploring the latest evidence-based insights from the International Menopause Society White Paper (1) on how lifestyle interventions can support your health and well-being throughout menopause and beyond.

This week, we’re focusing on two key pillars: healthy eating and avoiding risky substances.

Healthy Eating

What is Healthy Eating?

A healthy diet supports and enhances overall health. According to the World Health Organization (WHO), it should not only be nutritionally adequate but also culturally appropriate and environmentally sustainable (2).

Why Does Healthy Eating Matter in Midlife and Menopause?

Healthy eating has a significant impact on how we experience menopause while also protecting our long-term health (1). In midlife, hormonal changes can impact body composition, fat distribution, bone strength, and heart health.

A balanced, nutrient-rich diet can help:

• Ease menopausal symptoms: Diets high in fruits and vegetables may reduce the frequency and severity of hot flushes and night sweats for some women.
• Lower the risk of chronic diseases: Healthy eating helps reduce the risk of heart disease, certain cancers, and type 2 diabetes.
• Support a healthy body weight: Nutritional choices can help manage weight and reduce central obesity, which becomes more common during menopause.
• Promote bone strength: Adequate intake of calcium, vitamin D, and protein supports bone health and reduces the risk of fractures.
• Enhance overall well-being: A nourishing diet contributes to better mood, energy, sleep, and cognitive function — key aspects of thriving through menopause (1).

What is the Best Diet for Menopause and Beyond?

The latest IMS White Paper researched some popular dietary patterns in menopause and found:

• Mediterranean diet (MedDiet): A highly studied diet rich in vegetables, fruits, wholegrains, olive oil, and nuts, with limited amounts of meat. Eating in this style can have beneficial effects on menopausal women’s health, such as reductions in weight, blood pressure, cholesterol, and improvements in mood.
• DASH diet: Similar to the MedDiet but with an emphasis on reducing dietary sodium. Research indicates DASH is slightly better at reducing blood pressure than the MedDiet.
• Vegetarian or plant-based diets: Plant-based diets share many of the benefits of the Mediterranean and DASH diets. There is also emerging research suggesting this way of eating can help prevent some cancers and neurodegenerative diseases.
• Intermittent fasting: This dietary pattern, which includes a daily fasting window (or certain days of the week where eating is restricted), is less studied than the others mentioned. It shows benefits for blood pressure and cholesterol; however, its long-term benefits and adherence are not yet certain (1).

How to Eat Healthy

We think our nutrition advice featured in the blogs below is in line with the recommended dietary patterns. For more information read:

• How to Nourish Your Body Through Peri-Menopause – Everee Women™
• Refresh Your Diet for Peri-menopausal Wellbeing – Everee Women™

Our top tips for healthy eating include: eating wholefoods, focusing on nourishing additions rather than restriction, and making small sustainable changes that are easy to do even when you are busy or stressed.

Avoidance of Risky Substances

What are Risky Substances?

Risky substances include tobacco, excessive alcohol, and recreational drugs, all of which can negatively affect both our physical and mental health (1).

Why Does Avoidance of Risky Substances Matter in Midlife and Menopause?

Women are more susceptible to the harmful effects of substance use during menopause, partly due to the influence of ovarian hormones on how the body processes substances like alcohol, nicotine, and drugs. Substance use during this transition can worsen symptoms such as hot flushes, sleep disturbances, fatigue, mood changes, and reduced libido (1).

Smoking and Menopause

Smoking can accelerate the onset of menopause and intensify vasomotor symptoms like hot flushes and night sweats. Women who don’t smoke tend to report fewer symptoms and a better overall quality of life. Quitting smoking — even if it leads to some weight gain — can significantly reduce cardiovascular risks and improve overall health (1).

Alcohol and Menopause

Mood fluctuations during menopause may lead to increased alcohol use and risky behaviours (3). Alcohol disrupts hormonal balance, potentially raising oestrogen levels and increasing the risk of reproductive health issues and breast cancer. It’s also linked to liver disease, reduced bone density, and a higher risk of fractures (1). National guidelines recommend at least two alcohol-free days per week and limiting intake to no more than 10 standard drinks weekly. If you don’t drink, there’s no health reason to start (4).

How to Reduce Risky Substances

Avoiding or reducing nicotine, alcohol, and drugs during menopause is important, as they can make symptoms worse and reduce our quality of life.

Practical steps we can take include:

• Smoking: Research shows that those who seek support are more likely to stay smoke free. We recommend talking to your GP about support options or connecting with an organisation such as Quitline – Quit Smoking.
• Alcohol: Pay attention to how alcohol affects your mood, sleep, and energy. Aim for two alcohol-free days per week and limit intake to 1–2 standard drinks on drinking days. Explore alternative ways to relax, such as walking with a friend or engaging in a hobby. For more tips, read Rebalancing Energy Requirements in Peri-menopause – Everee Women™ .

Menopause marks a significant life transition, and with the right support, it can be a time of renewed strength, clarity, and empowerment. Lifestyle medicine interventions such as healthy eating and reducing or avoiding risky substances provide practical, evidence-based ways to care for both body and mind. These changes don’t need to be overwhelming; small, consistent adjustments can make a noticeable difference in how you feel each day. By equipping yourself with knowledge and making informed choices, you’re taking back control of your health and laying the foundation for a stronger, healthier life through menopause and beyond.

References

1. Anekwe, C. V., Cano, A., Mulligan, J., Ang, S. B., Johnson, C. N., Panay, N., … Nappi, R. E. (2025). The role of lifestyle medicine in menopausal health: a review of non-pharmacologic interventions. Climacteric, 28(5), 478–496. https://doi.org/10.1080/13697137.2025.2548806
2. World Health Organization. (n.d.). Healthy diet. World Health Organization. https://www.who.int/news-room/fact-sheets/detail/healthy-dietWHO
3. Okoro, D. J. (2025). Substance use and menopausal symptoms: A scoping review of psychological dimensions. British Journal of Emotional and Lifestyle Development Psychology, 8(2). https://doi.org/10.52589/BJELDP-2SKMOPO
4. Ministry of Health (2020). Eating and Activity Guidelines for New Zealand Adults. Wellington: Ministry of Health. https://www.health.govt.nz/system/files/documents/publications/eating-activity-guidelines-new-zealand-adults-updated-2020-oct22.pdf