Menopause: An Overview As The New Chapter Begins

So, you’ve reached the milestone where your period has packed up and left—for good.

After 12 consecutive months without a menstrual cycle, you’re officially in menopause. No more wondering if it’s just another “late one” or a rogue peri cycle trying to catch you off guard. This is the real deal. And while the official definition is quite simple—12 months with no periods—what happens in your body (and mind!) is a lot more complex.

Let’s unpack what’s really going on, and how you can support your health during this transition and beyond.

What’s Happening Inside?

Menopause marks the end of ovarian hormone production—particularly oestrogen and progesterone. These hormones have been busy regulating your cycle, supporting bone strength, keeping your heart healthy, your skin plump, and your mood (mostly) steady.

As their levels drop, you might experience:

• Hot flushes & night sweats – the classic hallmark.
• Sleep disruptions – not-so-fun when you’re already juggling a full life.
• Mood changes – think irritability, anxiety, or the occasional “why am I crying in the carpark?” moment.
• Vaginal dryness – oestrogen plays a big role in tissue health.
• Brain fog – forget what you came into the room for? You’re not alone.
• Weight gain – often around the middle (thanks again, hormones).

Key Areas to Focus On for Optimal Health

Bone Health

With the decline in oestrogen, bone density starts to decrease, putting you at higher risk for osteoporosis. Prioritising bone-loving nutrients and movement is essential.

Your bone health toolkit:

• Calcium-rich foods (leafy greens, almonds, dairy or fortified plant milks)
• Vitamin D (sunshine + supplements if needed)
• Weight-bearing and resistance exercise – squats, walking, lifting things heavier than your handbag

Cardiovascular Health

Oestrogen has a protective effect on your heart, so post-menopause your cardiovascular risk increases. That means it’s time to get extra friendly with your heart-healthy habits.

Heart-loving habits:

• A Mediterranean-style diet (plenty of veg, whole grains, oily fish, nuts, olive oil)
• Regular movement – walking, swimming, dancing in the kitchen all count
• Managing blood pressure, cholesterol and blood sugar levels

Mood & Stress Management

The hormonal shift can feel like a mental and emotional rollercoaster. Add in life pressures, aging parents, teens (or grandkids!), and it’s a lot.

Mood stabilisers (not the pill kind):

• Daily movement, especially outdoors
• Regular meals with plenty of protein and slow carbs to balance blood sugar
• Herbal support like ashwagandha or rhodiola (chat with your naturopath first!)
• Mindfulness, journalling, or a good laugh with a friend

Let’s Talk About the Midsection…

One of the more frustrating symptoms of menopause is unexplained weight gain, particularly around the middle. This isn’t about vanity—it’s about insulin resistance, changing metabolism, and shifting fat distribution.

First Steps to Tackle It:

• Ditch extreme dieting – it only messes with your metabolism.
• Eat more protein – it keeps you full and supports muscle maintenance.
• Balance your blood sugar – say no to sugar rollercoasters.
• Get strong – resistance training helps retain muscle and burn fat.
• Sleep – poor sleep affects hunger hormones and weight.

Embracing the Change

Menopause isn’t the end of your vitality—it’s the start of a new chapter. With the right support, you can feel strong, vibrant, and in control. This is the perfect time to prioritise YOU. If you’re navigating this shift and want personalised support with diet, lifestyle or natural therapies, I’d love to help. Let’s make your midlife magnificent.