I’ll be honest: menopause crept up on me quietly. No dramatic announcement, no official “now you’ve arrived” moment. Just small changes at first – sleep that felt lighter, energy that dipped unexpectedly, moods that seemed to arrive before I’d invited them. Like many women, I initially brushed it off as stress, busy life, or simply “getting older”.
But menopause isn’t a malfunction. It’s a hormonal shift – and hormones are the invisible language our bodies speak every single day. Once I started listening, everything changed.
This isn’t about chasing youth or fighting time. It’s about working with your body, not against it, so you can feel strong, clear-headed and confident for years to come.
Hormones: your body’s internal orchestra
During peri-menopause and menopause, hormones don’t disappear – they fluctuate. And when they’re out of sync, you feel it everywhere: energy, weight, sleep, dry eyes, mood, skin and even motivation.
The good news? Small daily habits have a powerful effect.
Simple hormone-friendly habits that actually work:
- Wake up with natural sunlight whenever possible – it resets your body clock.
- Try a gentle overnight fast of 14–16 hours to improve insulin sensitivity (not every day, and never if it feels stressful).
- Lift weights or do resistance training three times a week – it supports testosterone and bone health.
- Aim to be asleep before 10pm when possible; growth hormone does its best work early at night.
- Choose real fats (olive oil, butter, avocado) and cut back on ultra-processed seed oils.
- Breathe slowly and deeply – chronic stress is one of the biggest hormone disruptors.
- Add one short sprint or brisk interval walk a week to stimulate human growth hormone.
Nothing extreme. Nothing punishing. Just consistent signals to your body that it’s safe, supported and strong.
Cortisol: when stress runs the show
Cortisol isn’t the enemy – it’s essential. But when it stays high for too long, it steals energy, sleep and joy (and yes, it encourages belly fat).
Ways to keep cortisol in check:
- Get sunlight before screens in the morning.
- Avoid caffeine after 1pm (painful, I know – but transformative).
- Take a short walk after meals to stabilise blood sugar.
- Stop scrolling at least two hours before bed.
- Stretch, breathe or meditate for just 10 minutes a day.
- Sleep eight hours if you can – it’s free hormone therapy.
Sometimes the most radical thing you can do is rest properly.
Testosterone: not just for men
Testosterone is the hormone of drive, confidence and vitality – and women need it too. During menopause, levels drop, often unnoticed, until motivation quietly fades.
Support it by:
- Training hard, but prioritising recovery.
- Eating protein and healthy fats at every meal.
- Reducing exposure to plastics and chemicals where possible.
- Getting sunlight, deep sleep and – if you’re brave – the occasional cold shower.
- Challenging yourself daily, even in small ways.
- Choosing discipline over constant dopamine hits from phones and sugar.
Strength, both physical and mental, is deeply hormonal.
Estrogen: balance, not extremes
Estrogen affects mood, energy, skin and brain health. The key during menopause isn’t “more” or “less” – it’s balance.
Support healthy estrogen metabolism by:
- Looking after your liver (hydration, vegetables, less alcohol).
- Reducing xenoestrogens found in plastics, synthetic fragrances and some cosmetics.
- Eating cruciferous vegetables daily (broccoli, kale, cauliflower).
- Moving lymph through walking, sweating and deep breathing.
- Managing stress – cortisol directly interferes with estrogen.
- Tracking symptoms and cycles when possible. Knowledge really is power.
Insulin: the aging switch
Insulin resistance accelerates aging, inflammation and fatigue – and menopause can make it worse if we’re not careful.
Simple insulin-friendly habits:
- Avoid constant snacking.
- Walk for 10 minutes after meals.
- Prioritise muscle – it’s your glucose sink.
- Reduce refined carbohydrates and ultra-processed foods.
- Fast occasionally, but never chronically.
- Sleep well – insulin sensitivity is restored overnight.
Food really is medicine
You don’t need superfoods flown across the globe. Many everyday foods quietly support menopausal health:
- Eggs for energy
- Yoghurt and kefir for gut health
- Olive oil for ovarian and heart health
- Avocado for skin and hormones
- Blueberries and strawberries for immunity and brain health
- Ginger and turmeric for inflammation and pain
- Dark chocolate (yes!) for mood and period-related discomfort
- Bone broth for collagen, gut and skin
- Coconut water for hydration and muscle cramps.
Food doesn’t need to be complicated – it needs to be consistent.
The fitness trend I actually love: Japanese walking
One of the few social media fitness trends I genuinely recommend is Japanese walking – a 30-minute routine alternating normal walking with short, faster bursts.
Developed by Japanese researchers for middle-aged and older adults, it improves cardiovascular health and helps prevent conditions like diabetes and obesity – without exhausting you.
As sports physician Dr Irvin Sulapas told CNN: “You don’t need high-intensity workouts that leave you wiped out to get real health benefits.”
And that, for me, is the menopause mantra.
Menopause isn’t the end of anything – it’s a re-calibration. When we stop fighting our bodies and start supporting them, strength returns. Clarity returns. Joy returns.
Staying healthy, fit and vibrant for longer isn’t about doing more – it’s about doing what matters.
And that’s something we can all walk towards, one step at a time.
Monica Costa founded London Mums in September 2006 after her son Diego’s birth together with a group of mothers who felt the need of meeting up regularly to share the challenges and joys of motherhood in metropolitan and multicultural London. London Mums is the FREE and independent peer support group for mums and mumpreneurs based in London https://www.londonmumsmagazine.com and you can connect on Twitter @londonmums
