8 Simple Rules for Thriving Through Menopause (That Can Actually Work)
Let’s face it. Sometimes menopause isn’t always a gentle stroll into midlife bliss. It can be messy, mysterious, and full of symptoms that make you feel like your body’s running a new operating system no one warned you about.
But the good news is: there are simple, science-backed strategies that actually work. You don’t need extreme diets, 12-step routines, or expensive supplements to start feeling better. What do you need? A bit of consistency, a dash of curiosity, and the willingness to try something different.
If you're ready to ease hot flushes, lift your mood, sleep more soundly, and start feeling like you again, this is a great place to begin. Start with just one change - no need to overhaul everything at once. See how it feels, notice what supports you, and build from there. The goal isn’t perfection, it’s progress that feels good in your body.
1. Lift Weights (Not Just Spirits)
As estrogen dips, muscle mass naturally declines. And with that comes a cascade of changes: slower metabolism, increased blood sugar sensitivity, and reduced bone density.
Enter strength training.
Adding 2 short sessions a week can help you:
Build and maintain lean muscle
Support bone health (hello, fracture prevention)
Improve insulin sensitivity and weight balance
And no, you don’t need to deadlift your bodyweight. Start with resistance bands, light dumbbells, or even bodyweight squats at home. Take it slowly, don’t overdo it, and gently build up. Your joints and your future self will thank you.
2. Get Outside Early (Sunshine + Sanity)
Natural morning light is one of the most underrated hormonal tools around. It helps regulate your cortisol rhythm (which affects everything from energy to sleep), resets your internal clock, and even boosts your mood.
Try this:
Step outside for 5–10 minutes first thing (hopefully it’s not raining!)
No phone, no podcast - just daylight and a few deep breaths
Bonus points for a gentle walk or stretch
You’ll feel clearer, calmer, and more grounded all day.
3. Add More Magnesium (The Chill-Out Mineral)
Most women in menopause are magnesium deficient and your body notices. Magnesium plays a key role in:
Sleep quality
Mood and anxiety regulation
Blood sugar balance
Muscle relaxation and cramp prevention
Where to get it:
Leafy greens, pumpkin seeds, dark chocolate (yes, really)
Or try magnesium glycinate in the evening (but please speak with your GP or healthcare practitioner first to ensure you can take it and what the dosage should be)
It’s like a calm pill for your body (minus the side effects).
4. Prioritise Protein at Every Meal
Feeling foggy, hangry, or just tired all the time? You might not be eating enough protein.
Protein supports:
Muscle maintenance (key in menopause)
Blood sugar stability
Mental focus and neurotransmitter production
Reducing cravings (especially the 3pm sugar kind)
Aim for:
20–30g of protein per meal - even breakfast. That could look like eggs and spinach, Greek yogurt with flaxseeds, or a protein smoothie to start the day strong.
5. Swap Scrolling for Stretching
You don’t need another to-do list but movement doesn’t have to be “all or nothing.” In menopause, your body responds beautifully to simple, consistent movement that helps discharge stress and tension.
Try 10 minutes of:
Yoga or mobility flows
Gentle dancing in your kitchen
A walk around the block while you breathe deeply
Why it matters:
Reduces cortisol (your stress hormone)
Eases joint stiffness and tension
Brings you back into your body
And yes, laughing while you dance around in pyjamas counts as a wellness practice.
6. Ditch the Sugar Rollercoaster
High blood sugar = high inflammation = high symptoms. And unstable blood sugar in menopause can lead to more hot flushes, more mood swings, and more “why am I crying in the snack aisle?” moments.
Instead:
Start your day with protein + healthy fats
Balance every meal with fibre, slow carbs (like sweet potato, quinoa), and fat
Avoid caffeine on an empty stomach - it spikes cortisol and tanks blood sugar fast
Your hormones will be calmer. Your brain will be clearer. Your jeans may even fit better.
7. Hydrate Like It’s Your Job
Dehydration can make you feel anxious, dizzy, and extra foggy and it intensifies menopause symptoms across the board.
Aim for:
1.5–2 litres of water per day
Add a pinch of sea salt or an electrolyte mix if you’re sweating more than usual or feeling sluggish
You’ll think better, sleep better, and maybe even sweat less.
8. Laugh. Often. And Without Apology.
Menopause can feel heavy. The changes are real. But that doesn’t mean joy gets benched.
Laughter:
Boosts serotonin and dopamine (feel-good brain chemicals)
Reduces stress hormones
Reminds your nervous system that it’s safe to relax
So laugh more. Dance badly. Be silly on purpose. This isn’t just self-care — it’s self-preservation.
These Tips Aren’t Trendy - They’re Timeless
Because menopause isn’t a problem to fix, it’s a powerful transition to honour.
And the more you support your body with rhythm, rest, nourishment, and laughter, the better you’ll feel moving through it.
Want a little help getting started?
Download Our Free 7 Days to Healthier Hormones Guide
Inside, you’ll find:
A gentle meal plan that supports hormone balance
Tips to reduce inflammation and stress
Recipes to help ease hot flushes, joint pain, and fatigue
It’s the perfect next step if you’re ready to stop guessing and start feeling better.
👉 Get the free guide here
Because you don’t need perfection - you just need support that actually works.
Disclaimer:
At Hello Mimi, we’re here to support and empower you with education, encouragement, and practical tools but we’re not a substitute for personalised medical advice. The information in this blog is for general guidance only. Always consult a qualified healthcare provider before making changes to your health, diet, or supplements especially if you're managing a condition or taking medication.