World Menopause Day 2025
Every 18 October, World Menopause Day raises awareness of the changes women experience and highlights practical steps to improve long-term health.
This year’s theme from the International Menopause Society (IMS) focuses on “Lifestyle Medicine”, everyday habits that influence your physical, mental, and emotional wellbeing during and after menopause.
A 2025 IMS White Paper identifies six pillars of lifestyle medicine: healthy eating, physical activity, mental wellbeing, avoidance of risky substances, restorative sleep, and healthy relationships. The idea is that together, they form a foundation for sustainable health through midlife and beyond.
Healthy Eating
Hormonal changes during menopause affect metabolism, weight, and heart health. A balanced, plant-rich diet helps protect against these shifts.
Evidence supports Mediterranean and DASH-style diets, both centred on vegetables, fruit, whole grains, olive oil, nuts, and fish. These patterns help stabilise blood pressure, manage weight, and support bone density.
The paper notes that women following a Mediterranean-style diet show improvements in mood and cholesterol levels, with reductions in triglycerides and LDL within months of adherence.
Practical steps
- Focus on fresh, minimally processed foods.
- Include calcium-rich options such as yoghurt, leafy greens, and fortified plant milks.
- Check vitamin D intake, especially in winter.
- Limit added sugars and refined carbohydrates.
- Moderate red meat and processed food consumption.
Healthy eating supports energy and mood and also lowers long-term risk of cardiovascular disease and osteoporosis.
Physical Activity
Falling oestrogen levels can lead to fat redistribution, reduced muscle mass, and slower metabolism. Regular exercise helps counter these changes.
The IMS recommends at least 150 minutes of moderate aerobic activity weekly, such as brisk walking or cycling, and two days of strength training.
Physical activity supports
- Cardiovascular health and bone strength.
- Improved sleep and mood.
- Better control of hot flushes and night sweats.
Researchers found that postmenopausal women who maintained consistent aerobic or resistance exercise for 6 to 12 months reduced body fat and improved insulin sensitivity.
Mental Wellbeing
Midlife stress, especially when combined with physical symptoms, will almost definitely affect your mood and resilience. Managing stress helps regulate vasomotor symptoms and promotes better sleep.
Evidence-based techniques
- Mindfulness and relaxation to reduce anxiety and ease hot flushes.
- Cognitive behavioural therapy (CBT) for managing negative thought patterns.
- Creative activities such as art or music to help lower stress.
- Digital tools and apps that guide breathing, meditation, or stress tracking.
The White Paper notes that stress-management programmes combining relaxation and cognitive therapy significantly reduced vasomotor symptoms and improved coping scores in midlife women.
Good mental health supports hormonal balance, sleep quality, and daily functioning. Consistent stress management has benefits across every aspect of menopausal health.
Avoidance of Risky Substances
Nicotine, alcohol, and recreational drugs can worsen symptoms and increase chronic disease risk. Smoking accelerates menopause onset and intensifies hot flushes. Quitting supports heart, bone, and skin health. Alcohol affects hormonal balance and may raise breast cancer risk even at moderate levels.
Practical steps
- Stop smoking with medical or behavioural support.
- Limit alcohol to 1 to 2 small drinks on drinking days and include alcohol-free days.
- Avoid recreational drugs, which may exacerbate anxiety and cause sleep problems.
Reducing risky substances helps mood, sleep, and overall wellbeing. The benefits start within weeks of making changes, or even sooner.
Restorative Sleep
Sleep disturbances are one of the most frequent menopause complaints. Hot flushes and mood shifts often make restful sleep challenging. Poor sleep contributes to fatigue, weight gain, and increased risk of cardiovascular disease and diabetes.
To promote restorative sleep
- Keep a consistent bedtime and wake time.
- Create a cool, dark, quiet environment.
- Limit caffeine, alcohol, and screen time before bed, TV included.
- Stay physically active during the day.
- Avoid long naps and large evening meals.
The White Paper identifies Cognitive Behavioural Therapy for Insomnia (CBT-I) as the first-line, evidence-based treatment for persistent sleep disturbance in menopausal women. Restorative sleep underpins every aspect of menopausal health, supporting brain, heart, and emotional balance. The paper also highlights that both short sleep, under six hours, and long sleep, over nine hours, increase cardiovascular and metabolic risk in postmenopausal women.
Healthy Relationships
Social connection is vital for long-term health. Supportive relationships protect against depression, improve your lifestyle habits, and enhance quality of life. Loneliness is linked to higher rates of heart disease, stroke, and cognitive decline.
To strengthen relationships
- Spend time with supportive friends and family.
- Talk openly about menopause with partners and peers.
- Join local or online support groups.
- Take part in community activities to reduce isolation.
Strong personal and social networks improve resilience and help us navigate menopause with greater confidence.
Your Changes
Small, sustainable adjustments in diet, movement, rest, and connection create measurable benefits over time. One positive step strengthens the others. Exercise improves sleep, better sleep improves mood, and good relationships reinforce healthy life choices.
Further Information
Support from The Doctors Laser Clinic
For women seeking further advice, The Doctors Laser Clinic runs a menopause clinic and offers skin treatments aimed to complement hormonal changes.
