10 Small Changes That Can Make a Big Difference in Menopause

It doesn’t have to be all or nothing

When menopause symptoms hit, it’s tempting to want a total overhaul .. diet, exercise, mindset, the works. But real change often starts with simple, consistent tweaks that help your body feel supported without the overwhelm.

Here are ten practical tips you can start today to ease symptoms and reconnect with your energy and ease.

1. Start your day with protein

Protein helps balance blood sugar, support muscle tone and keep energy levels steady. Swap toast or cereal for something like eggs, Greek yoghurt or a smoothie with protein powder.

2. Keep blood sugar steady

Big energy crashes and mood swings often tie back to blood sugar dips. Try eating every 3–4 hours, include protien, healthy fats, fibre and lots of veggies. Don’t forget to keep snacks balanced .. think apple + nut butter or oatcakes + hummus.

3. Hydrate like it matters (because it does)

Hormonal shifts can affect fluid balance and increase dehydration. Aim for 1.5–2 litres of water a day and add herbal teas or a pinch of sea salt to support electrolyte balance.

4. Build a bedtime buffer

Good sleep starts before your head hits the pillow. Try winding down 30-60 minutes before bed: reduce screen time, dim the lights, stretch or journal and avoid caffeine after mid-afternoon.

5. Move - gently and regularly

Movement supports mood, metabolism and mobility. It doesn’t have to be intense. Walking, yoga, stretching, or dancing around your kitchen all count.

6. Cut back (not cut out) caffeine and alcohol

You don’t have to go cold turkey ..but pay attention to how your body responds. Caffeine can affect sleep and anxiety. Alcohol can worsen hot flushes and mood swings.

7. Rethink your magnesium

Many women are low in magnesium .. a mineral that supports sleep, stress and muscle relaxation. You can boost intake through foods like dark leafy greens, nuts, seeds and dark chocolate.

Note: If you're considering a supplement, always seek advice from a qualified health professional to ensure it's right for your body and needs.

8. Prioritise rest, not just sleep

If you can’t sleep, rest anyway. Even a 10-minute lie-down with your eyes closed, a gentle walk in nature, or some deep breathing can reset your nervous system and reduce overwhelm.

9. Try journalling your symptoms

Tracking how you feel (physically, emotionally, energetically) can help you spot patterns .. and give you insight when speaking with your GP or health professional.

10. Talk about it

Menopause can feel isolating, but it doesn’t have to be. Open up with friends, join a supportive space (like The Menopause Makeover my private Facebook group), or work with someone who gets it. You’re not alone.

Feeling inspired - but want more support?

These are just a few of the tips I share inside my free guide What You Wish Your Mam Had Told You About Menopause. If you’re ready to feel more informed and supported, it’s a great place to start.

👉 Click here to download your copy
Lesley xx

Next in the series:
🥦 What to Eat for More Energy, Fewer Symptoms, and Better Balance During Menopause