World menopause day 2025

World Menopause Day is observed annually on 18 October to raise awareness about menopause and promote support options for women's health and well-being during midlife. Founded by the International Menopause Society (IMS), the day encourages participation in campaigns, sharing information, and organizing community events to break the stigma and foster inclusive environments, particularly in the workplace.

In advance of World Menopause Day, Dr. Sarah Kelly, BSc, MSc, PhD and co-founder of Herology female health supplements shares her advice on how lifestyle changes can ease menopausal symptoms, reduce chronic-disease risk and support women’s long-term health.

Menopause is a natural and inevitable stage in every woman's life. While some women navigate this transition with ease, many will experience a range of challenging symptoms. These can include low mood, fatigue, hot flushes, brain fog, night sweats, and a decreased libido.

Menopause can significantly affect women in the workplace, with research indicating up to 70% report a negative impact on their job. 1 in 4 women even contemplate leaving their employment due to difficulties with focus, communication, and performance. These issues can lead to decreased productivity, reduced engagement, and hinder career progression, especially for women in demanding leadership positions.

World Menopause Day 2025: Lifestyle Medicine

 The 2025 World Menopause Day focuses on Lifestyle Medicine, highlighting how balanced nutrition, adequate sleep, consistent exercise, and effective stress management can significantly alleviate menopausal symptoms.

Optimising Nutrition

Optimising nutrition is key to managing menopause symptoms and supporting long-term health. A diet rich in lean proteins, whole grains, and fibre is beneficial, along with incorporating plant-based phytoestrogens from sources like flaxseeds, soy, and legumes to help regulate hormones and ease symptoms like hot flashes. Omega-3 rich fats, found in oily fish, nuts, seeds, and avocados, can reduce inflammation, and support brain and heart health, which are increasingly important as oestrogen levels decline. A varied, nutrient-dense diet also helps regulate blood sugar, promotes gut health and satiety, and maintains lean muscle and bone, all of which naturally decline more rapidly with age. Prioritising these foods daily provides a strong foundation for sustained energy, focus, and resilience.

Prioritising Sleep

Sleep disruptions are a common challenge during menopause, with many women experiencing difficulty falling asleep, frequent nighttime awakenings, or early morning waking. Factors such as night sweats, hot flashes, and increased anxiety can significantly contribute to poor sleep quality. Over time, this lack of restorative sleep can exacerbate other symptoms, including fatigue, brain fog, and mood changes, making it harder to perform effectively at work and manage daily responsibilities. It can also reduce motivation and energy for exercise and increase the likelihood of poor food choices.

Prioritising good sleep hygiene can make a substantial difference. This includes maintaining a cool and dark bedroom, using breathable bedding, avoiding devices before bedtime, and adhering to a consistent sleep schedule. Limiting evening caffeine and alcohol is also beneficial, as both can disrupt sleep cycles and worsen night sweats. Many women find that incorporating calming practices before bed, such as reading, meditation, or gentle stretching, helps them wind down and reduce stress. Evidence based supplements such as Magnesium Glycinate and Vitamin B6 have been shown to support nervous system regulation and aid sleep. By improving sleep quality, women can boost energy levels, enhance focus, and feel more resilient - benefits that extend well beyond the workplace.

Managing Stress

 During menopause, fluctuating hormone levels can heighten the body's sensitivity to stress. Elevated cortisol levels, often a result of stress, are linked to increased anxiety, mood swings, and more frequent hot flashes. Chronic stress not only intensifies these symptoms but also negatively impacts heart health, weight, and sleep, creating a challenging cycle. To manage stress effectively, incorporating practical strategies into daily routines can make a significant difference. Mind-body practices such as mindfulness meditation, deep breathing, and yoga are proven to help lower cortisol levels and restore a sense of calm. Spending time in nature, keeping a journal, or simply taking regular breaks from screens can also reduce stress and improve overall mental wellbeing. In professional settings, setting healthy boundaries, delegating tasks where possible, and pausing for short movement breaks can ease the pressure of demanding roles. By actively managing stress, women can better support their hormonal balance, alleviate menopausal symptoms, and enhance their overall sense of control and quality of life.

The Importance of Exercise

Exercise is crucial during menopause for several reasons beyond just weight management and energy. It plays a vital role in protecting long-term bone and cardiovascular health, which can both be negatively impacted by declining hormone levels. A diverse range of activities, including resistance training, yoga, pilates, and walking, offers numerous benefits. These include reducing stress, boosting mood, and improving overall resilience and wellbeing.

Resistance training is particularly important as it helps maintain muscle mass, which naturally decreases with age. It also supports healthy bones, improves insulin sensitivity, and enhances body composition. Yoga and pilates contribute to increased flexibility, better balance, and stress reduction. Meanwhile, low-impact activities like walking, effectively boost cardiovascular health and energy without putting excessive strain on the body.

Collectively, these forms of movement not only help alleviate menopausal symptoms but also lay a strong foundation for sustained health, confidence, and vitality throughout the menopausal transition and into later life.

Targeted Supplementation

Beyond lifestyle adjustments, targeted natural support can be beneficial during menopause. Research indicates that certain botanicals can help alleviate symptoms. For instance, Sage Leaf has been shown to reduce hot flashes and night sweats, while Red Clover offers phytoestrogens that may aid in hormonal regulation. Maca Root is frequently used to improve energy, mood, and libido. Shatavari is traditionally recognized for supporting female hormonal health and resilience. These herbs collectively provide practical support for common challenges such as hot flashes, brain fog, and low energy. Herology MENO combines these botanicals into a single formulation, designed to complement lifestyle strategies like balanced nutrition, regular exercise, quality sleep, and stress management.

Thriving Through Menopause

By combining healthy habits, natural support, and workplace inclusivity, women can not only manage menopause, but truly thrive through it feeling strong, empowered, and confident. To celebrate World Menopause Day, enjoy 15% off all Herology blends designed to support your energy, mood, stress, anxiety, and symptom relief. Use the code WMD15 at checkout on www.herologysupplements.com.

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