Lifestyle medicine in perimenopause and menopause
Article written by Dr Emma Ginns and Dr Mari Walling, British Menopause Society Registered Specialists and BSLM Lifestyle Medicine Physicians, Co-founders of Lemala Health. April 2026
This information is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider for personal guidance.
In this guide, we explore lifestyle medicine in menopause, covering nutrition, movement, sleep, alcohol and long-term health.
What is lifestyle medicine?
Lifestyle medicine is an evidence-based approach to health that focuses on the role of everyday behaviours such as nutrition, movement, sleep, stress and alcohol in preventing and managing disease.
It does not replace medical treatment where needed, but works alongside it to support both symptoms and long-term health.
This approach is particularly relevant during menopause, when hormonal changes can influence energy, mood, weight, sleep and future health risks.
This guide is informed by evidence-based lifestyle medicine principles, including training through the British Society of Lifestyle Medicine (BSLM), alongside specialist menopause care.
Why lifestyle matters in menopause
Hormonal changes around perimenopause and menopause can affect almost every system in the body, influencing:
sleep
energy
mood
weight
bone health
cardiovascular risk
At the same time, menopause is a key opportunity to support long-term health.
Lifestyle changes can significantly improve symptoms and also reduce the risk of conditions such as osteoporosis, cardiovascular disease, type 2 diabetes and depression.
Nutrition and weight changes
“I am eating and exercising the same, but am gaining weight!”
This is a very common experience in perimenopause and menopause.
Hormonal changes can affect appetite, energy, sleep and stress - all of which influence weight and food choices.
Nutrition is one of the most important ways we can care for ourselves. The goal is not perfection, but finding what supports your body, brain and hormones in a sustainable way.
What might help?
Focus on addition, not restriction
Rather than focusing on cutting things out, think about what you can add in.
Increase plants and fibre
Aim for a variety of vegetables, fruit, pulses, whole grains, nuts and seeds. Most women are not eating enough fibre, and gut health is closely linked to energy, mood and long-term health.
Include protein with each meal
Protein (such as eggs, fish, chicken, lentils, tofu or yoghurt) supports muscle maintenance and helps with satiety.
Support sleep and stress
When we are tired or stressed, our bodies naturally seek quick energy and comfort foods. Supporting sleep and stress is key to supporting nutrition.
Food should not be a battleground. It is one of the key ways we care for ourselves - physically and emotionally.
Key nutrients and supplements
Vitamin D
Supports bone health. In the UK, 10 micrograms daily is recommended during winter and for some people year-round.
Calcium
Best obtained through food sources such as dairy, leafy greens, tofu, nuts, seeds and canned fish with bones.
Magnesium
Some women find magnesium helpful for sleep, relaxation, aches or migraines. Found in leafy greens, nuts, seeds, legumes and dark chocolate, and sometimes used as a supplement.
You may wish to read our full guide on: Understanding supplement use during the perimenopause and menopause.
Movement and strength
Not marathons. Not hours in the gym. Just everyday movement that supports your body, brain and hormones.
Many women in midlife feel too exhausted, achy or busy to exercise- but movement is often the very thing that helps.
Movement can:
boost energy and mood
improve sleep
support bone health
strengthen muscles and balance
reduce long-term disease risk
What might help?
Start small
A 10-minute walk or gentle stretch.
Sit less
Break up long periods of sitting where possible.
Build strength
Two short strength sessions per week (weights, bands or bodyweight) support muscle and bone health.
Add balance and flexibility
Yoga or Pilates can support posture and reduce injury risk.
Make it enjoyable
Walking with a friend, dancing or gardening all count.
Sleep and recovery
Sleep is a cornerstone of health, but is often disrupted during menopause due to hormonal changes and life pressures.
What might help?
keep a consistent sleep routine
ensure your room is dark and cool
reduce evening screen stimulation
avoid caffeine after 12pm
consider alcohol’s impact on sleep quality
HRT may improve sleep for some women
Try and spend some time outside each morning - helps your body natural clock.
As sleep is such a big issue for our patients, we have written a full guide: Sleep and the Menopause: Why it changes and what can help
Alcohol and menopause
“I used to love a glass of wine. Now it completely plays havoc with my sleep.”
This is very common.
Many women notice that even small amounts of alcohol can worsen sleep, hot flushes, night sweats, anxiety and low mood.
Reducing alcohol can be one of the most impactful lifestyle changes during menopause.
Alcohol is also associated with increased risks including breast cancer, raised blood pressure and weight gain.
What might help?
notice how alcohol affects your symptoms
avoid using alcohol to manage sleep or anxiety
keep alcohol for intentional social occasions
stay hydrated if you do drink
try alcohol-free alternatives
consider a short break to reassess impact
Mental wellbeing and stress
Many women understand the importance of mental wellbeing but struggle to prioritise it during midlife.
Even small amounts of daily time for yourself can support relaxation, resilience and mood.
This might include:
time outdoors
gentle movement
rest
intentional downtime without demands
keep a gratitude journal to nurture positive psychology and focus on the positive things in life
Social connection and relationships
Healthy relationships and meaningful social connection are essential for both mental and physical health.
As human beings, we need to be connected with others. Our relationships with family, friends and community give life purpose, meaning and support. Social connection not only helps us to cope, but also to thrive.
There is growing evidence that the quality of our social connections is linked to long-term health outcomes, including risk of conditions such as heart disease, obesity and some cancers. Loneliness is also strongly associated with an increased risk of depression.
High levels of loneliness have been shown to increase the risk of heart attack and stroke by up to 30%.
Social connection is therefore an important part of a lifestyle medicine approach to healthy ageing, alongside nutrition, movement, sleep, stress management and avoidance of harmful substances.
We often find that women in midlife can become more isolated due to the demands of work, family and life transitions. This makes it particularly important to think about how often you are connecting with others, and whether there are opportunities to strengthen or rebuild social ties.
Even small, regular connections can make a meaningful difference.
Getting started
You do not need to change everything at once.
Small, sustainable changes often have the biggest impact.
You might choose one starting point:
a daily walk
improving protein intake
reducing alcohol
supporting sleep routine
adding more plants to meals
When to seek support
If symptoms are affecting your quality of life, or if lifestyle changes alone are not enough, additional support is available.
This may include medical treatments such as HRT alongside lifestyle approaches.
If you are struggling, please speak to your GP or menopause specialist.
Lifestyle medicine as part of your consultation
At Lemala Health, a holistic review of lifestyle is a core part of every menopause consultation.
We don’t see lifestyle medicine as separate from medical care - it is part of the same clinical conversation.
We routinely explore how nutrition, movement, sleep, stress and alcohol may be contributing to symptoms, as well as supporting long-term health.
This allows us to build a clearer, more personalised picture of your health, and to identify practical, realistic changes that may improve how you feel.
For many women, even small adjustments in these areas can have a meaningful impact alongside medical treatment such as HRT where appropriate.
At Lemala Health, we provide individualised, evidence-based menopause care, helping you find a treatment approach that fits your symptoms, health and lifestyle.
Related resources:
You may also find these resources helpful:
Menopause and perimenopause symptom checker - see if your symptoms might be hormonal.
Understanding perimenopause symptoms – a guide to common hormonal symptoms and what to expect.
Further support and information
British Society of lifestyle medicine BSLM - What is lifestyle medicine ?
The role of lifestyle medicine in menopausal health: a review of non-pharmacological interventions
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