October is Menopause Awareness Month: 5 Small Lifestyle Habits That Add Up to Big Change

October marks Menopause Awareness Month  a time to shine a light on women’s health and open conversations around the changes that happen during peri- and post-menopause. As a chiropractor with a specialist interest in women’s health, I want to share some simple lifestyle habits you can build into your week. These are written with menopause in mind, but they’re really pillars of health that can benefit everyone at any age or stage.

Why Small Habits Matter

Midlife can be busy and stressful. Many of us are balancing young children, aging parents, career progressions and more. The last thing we need is an overwhelming “to-do” list of health changes. That’s why the focus this month is on small, achievable habits that won’t add stress, but instead help make life easier, healthier, and more manageable.

Small shifts really do add up. Over time, they can make a big difference to energy, mood, resilience, and overall health.

Week 0 Social Connection

Habit to try: Reconnect with someone you’ve been meaning to reach out to, a text, call, or social media message.

Why it matters: Social connections reduce stress, boost mood, and support brain and heart health. Even a small gesture can make a big difference to your wellbeing.

Week 1 Sleep & Recovery

Habit to try: Leave your phone to charge in another room overnight. No more doom scrolling before bed! This simple change helps you unwind and makes it easier to fall asleep.

Why it matters: Quality sleep is not a luxury, it’s a foundation for good health. Poor sleep during peri- and post-menopause can worsen hot flushes, brain fog, and mood changes. Better sleep supports:

• Calmer nervous system

• Hormone balance

• Energy and recovery

Week 2 Strength, Power & Movement

Habit to try: Prioritise movement that supports your bones, muscles, and heart:

• Resistance training (e.g., squats, weights, or resistance bands)

• Sprint intervals (short bursts of faster movement like brisk walking or cycling)

• Plyometrics (jump-based exercises). For beginners: stand with feet wide, squat low, swing arms forward, and jump. Land softly, and drop straight back into a squat.

Why it matters: Exercise is medicine especially in midlife.

• Builds stronger bones and muscles (reducing osteoporosis risk)

• Improves balance, coordination, and cardiovascular health

• Boosts mood, reduces anxiety, and supports brain health

Week 3 – Nourishment & Inflammation

Habit to try: Challenge yourself to eat 3 new plants this week. This can include fruits, vegetables, herbs, spices, nuts, or beans. Aim to work towards 30 different plants each week – your gut loves variety!

Bonus tip: Try to reduce caffeine and alcohol intake. For example, swap your afternoon coffee for decaf, or enjoy sparkling water instead of wine midweek. These small swaps reduce the chemical stress on your body and support better sleep.

Why it matters:

• A diverse diet reduces inflammation (linked to joint pain, hot flushes, and brain fog)

• Supports digestion and balances blood sugar

• Boosts energy and hormone health

Week 4 – Stress & Self-Care

Habit to try: Practice box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4). Also, commit to one activity each day just for you whether it’s 10 minutes of reading, a hot bath, or a walk.

Why it matters:

• Box breathing activates your parasympathetic (rest & digest) system

• Daily self-care lowers stress hormones, supporting better sleep and mood

• Reducing stress helps minimise anxiety, hot flushes, and brain fog

Closing Thoughts

These 5 habits are designed to be small, manageable, and impactful. Midlife is already full, the aim is to make life easier, not harder. By focusing on simple, sustainable changes, you can:

• Support brain, bone, and gut health

• Reduce inflammation and stress

• Boost energy, mood, and resilience

🌸 5 Habits in 5 Weeks Recap:

1. Reconnect with someone (social connection)

2. Prioritise sleep

3. Train for strength & vitality

4. Eat more plants (and reduce caffeine/alcohol)

5. Manage stress & practice self-care

✨ Small daily changes really do create big long-term impact. Whether you’re navigating peri- or post-menopause or simply want to improve your overall health, these are steps we can all benefit from.