You can think your way to good health in menopause (yes, really)

Achieving long-term health and the kind of energy that doesn’t require five coffees is a balancing act. And here’s the truth bomb: what you feed your mind matters just as much as what’s on your plate.

In menopause, this is even more important. Why? Because your brain and body are basically in the middle of a massive hormonal reshuffle. Think hot flushes, brain fog, mood swings that make you want to launch your phone across the room – it’s a lot.

But you have more power than you think. A positive mindset and decent self-care aren’t fluffy nice-to-haves – they’re your secret weapons for better sleep, less stress and a more resilient immune system.

The mind-body connection in your menopause era

Loads of research shows that how you think can shape how you feel. Stress ramps up inflammation, which is linked to all the symptoms you’d rather not have – stubborn weight gain, night sweats, anxiety, fatigue.

Sure, wholesome food, less sugar and fewer toxins are obvious steps. But what about all the rubbish thinking and stress that creeps in when you’re awake at 3am worrying you’ll never feel like yourself again?

Experts say you need more than a perfect diet. You need movement, sleep, connection and some bloody compassion for yourself.

Five winning ways to think (and feel) better in menopause

1: Move your body

When you exercise, your body releases endorphins – little chemicals that help you feel more like Beyoncé and less like a ragey toddler.

Moving also gets your lymphatic system going. This is the network in your body that clears out toxins and keeps your immune system fighting fit. Fun fact: your lymph fluid doesn’t move on its own – you have to wiggle it along.

One study found that people who exercised five or more days a week had 43% fewer days of coughs and colds. And if you’re feeling stressed or angry (hello, hormone mood swings), a brisk walk or some strength training can help you burn off the cortisol that’s adding fuel to your hot flushes.

2: Sleep like it’s your job

According to research, stress is the reason more than 40% of adults lie awake at night. And let’s be honest – menopause isn’t exactly famous for helping you sleep. Night sweats, restless legs, that 3am existential dread – they’re all part of the package.

Aim for 7–8 hours if you can. Avoid caffeine after lunchtime, switch off your phone, and go to bed at the same time each night. Your brain fog and low mood will thank you.

3: Be unapologetically selfish (sometimes)

Do something nice for yourself every day. Read a book, paint your toenails, binge a Netflix series in your dressing gown.

Women are Olympic-level experts in putting everyone else first. But here’s the thing: if you’re running on empty, you’ll have nothing left to give. Guilt is pointless – you deserve care too.

4: Practise mindfulness (or at least stop scrolling)

Did you know you can halve your chances of catching a cold by meditating? One study found that people who practised mindfulness took 51 fewer sick days a year. That’s not nothing.

Mindfulness means paying attention to the present moment. No judgement. Just noticing your thoughts, your breathing, your feelings. It doesn’t have to be fancy. Five minutes of quiet can be enough to bring you back to yourself – especially when menopause has you feeling all over the place.

5: Find your people

Menopause can feel lonely. But building strong connections is proven to buffer stress and support your immune system.

Whether you’re a social butterfly or more of a solo operator, having a couple of trusted people to talk to can make all the difference. Sharing what’s going on – even the messy stuff – helps you feel less alone and more resilient.

Remember: chronic stress doesn’t just wreck your mood. It’s linked to weight gain, high blood sugar, and inflammation. All the things that make menopause feel harder than it needs to be.

“When we get too caught up in the busyness of the world, we lose connection with one another – and ourselves.” Jack Kornfield, American author and Buddhist mindfulness pioneer

When you’re navigating menopause, looking after your mind isn’t a luxury. It’s essential.

Sleep, movement, good food, connection, and a kind mindset are all part of your midlife wellbeing toolkit. They won’t magically erase your symptoms, but they’ll help you feel calmer, stronger, and more like you again.

PS If there is anything that has come up for you as a result of this newsletter and you, I warmly invite you to book in for a free 30-minute discovery call to see if a personalised nutrition and lifestyle plan might help. You can book yourself directly here and we can hop on a call. It’s not a sales call, it’s a mini strategy session that will help get you out of the starting blocks. You’re not tied to anything.