The Next Chapter in Our Menopause Journey 
Hello beautiful readers — welcome back.
In my last post, I shared how life’s unexpected challenges knocked me off balance, and how even as a health professional, there are days when I feel lost, vulnerable, or “broken.” (If you missed it, you can read it [here] — you’re not alone in feeling this way.)
Today, I want to shift us forward. From acceptance of struggle to a map for resilience. Because menopause isn’t just about symptoms — it’s about building a foundation of health we can lean on. 
So: what helps us not just survive menopause, but thrive through it? Over my years of working with women, reading research, and learning from my own body, I’ve found six “pillars”, just recently signposted by the menopause society, that — when tended to — make all the difference. These are not quick fixes; they are lifelong supports.
Let’s walk through them together.
The 6 Pillars of Health Through Menopause
Each pillar interacts with the others. If one is weak, the others compensate — but over time, that can lead to burnout, health challenges, or symptoms growing louder. The goal is balance, not perfection.
| Pillar | Why it matters in menopause | Practical strategies to strengthen it |
|---|---|---|
| 1. Nutrition & Metabolic Health | Hormonal shifts affect how we process sugars, fats, and proteins. Weight gain, insulin resistance, and changes in body composition are common. | Focus on whole foods: vegetables, legumes, lean protein, healthy fats. Avoid refined sugars, processed foods, and “quick fixes.” Consider a moderate (not extreme) carb strategy to stabilise blood sugar. Add phytonutrient-rich foods (e.g. cruciferous veg, berries). Monitor and moderate alcohol intake. Stay hydrated. |
| 2. Movement & Strength | Muscle mass tends to decline as estrogen drops. Strong muscles support joints, metabolism, bone health, balance, and mood. | Combine resistance training (weights, bands, bodyweight) with functional movement (squatting, lunging, pushing, pulling). Add cardiovascular work (walking, cycling, HIIT) as tolerated. Aim for consistency — even small sessions daily help. |
| 3. Sleep & Recovery | Sleep disruption, insomnia, night sweats are common in menopause. Lack of restorative sleep undermines hormonal balance, cognition, mood, and immunity. | Prioritise sleep hygiene: fixed bedtime, dark and cool bedroom, limit screens 1 hr before bed, avoid heavy meals late. Consider wind-down rituals (breathing, reading, gentle stretching). Manage night sweats by layering, breathable bedding, portable fans. Where needed, discuss hormone or non-hormone therapies with your clinician. |
| 4. Stress / Nervous System Regulation | Menopause can amplify anxiety, mood swings, irritability. Chronic stress elevates cortisol, which disrupts hormones, sleep, and inflammation. | Build in daily practices: breathing exercises, meditation, mindfulness, journaling. Movement (especially gentle) also helps. Schedule downtime, know your triggers, say “no” when needed. Cultivate social support. Seek professional help (coach, therapist) if overwhelm is persistent. |
| 5. Hormonal Support & Optimization | We can’t stop hormonal shifts, but we can support them — whether via lifestyle, botanicals, or medical therapies (e.g. HRT or alternatives). | Work with knowledgeable clinicians. If HRT or selective therapies are appropriate for you, explore them. Use bioidentical or plant-based supports cautiously and in consultation with professionals. Monitor your hormone levels, symptoms, and side effects. |
| 6. Detoxification, Gut Health & Inflammation | Toxin burden, disrupted gut microbiome, and chronic low-level inflammation can exacerbate symptoms (joint pain, brain fog, fatigue). | Eat fiber and fermented foods to support gut microbes. Avoid endocrine disruptors — plastics, harsh chemicals, flame retardants. Ensure you’re getting enough of the nutrients needed for phase I & II liver detox (B vitamins, magnesium, glutathione precursors). Consider periodic “detox” resets (under guidance). Prioritise anti-inflammatory foods (omega-3s, turmeric, green tea) and avoid pro-inflammatory ones (excess sugar, trans fats, processed oils). |
How to Use These Pillars in Practice
-
Start small. Pick one pillar to focus on this month — don’t try to overhaul everything at once.
-
Track what matters. Use a journal or app to monitor sleep quality, energy, mood, symptom changes, strength metrics, etc. Look for patterns.
-
Adapt with seasons. Some pillars may need more attention at certain times (e.g. stress after a busy phase, gut health after antibiotics, strength after illness).
-
Be kind to yourself. Progress may be slow. Some days will be harder. But every effort you make is building resilience.
-
Connect & share. One of the greatest supports is community — sharing experience, accountability, encouragement.
In the Next Post…
In my next post, I’ll take a deeper dive into Nutrition & Metabolic Health — what working with hormones really means on a plate, key nutrients to watch, and a sample “menopause-friendly weekly meal plan.” (Plus recipes — because eating well should delight your senses, not feel like a punishment.)
Until then, I’d love to hear from you:
-
Which of the six pillars do you already feel confident in?
-
Which feels most neglected or overwhelming?
-
What one small change could you commit to this week to support your health?
Leave a comment below (or message me directly). We’re on this journey together — and I believe we can make the second half of life stronger, brighter, and more joyful than ever.
With love and resilience,
Jane x