October is Menopause Awareness Month: 5 Small Lifestyle Habits That Add Up to Big Change
Updated: Aug 16
October marks Menopause Awareness Month, a time to shine a light on women’s health and open conversations about the changes that occur 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 incorporate into your week. While these habits are tailored for menopause, they are truly 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 juggle young children, aging parents, career advancements, 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 will help make life easier, healthier, and more manageable.
Small shifts really do add up. Over time, they can significantly impact energy, mood, resilience, and overall health.
Week 0: Social Connection
Habit to try: Reconnect with someone you’ve been meaning to reach out to, whether through 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:
A 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.
Embracing Change
Navigating the changes that come with midlife can be daunting. However, embracing these small habits can lead to significant improvements in your overall health. Remember, you’re not alone in this journey. Many women experience similar challenges, and it’s perfectly okay to seek support.
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:
Reconnect with someone (social connection)
Prioritise sleep
Train for strength & vitality
Eat more plants (and reduce caffeine/alcohol)
Manage stress & practice self-care
✨ Small daily changes really do create a 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.
Remember, every small step counts. You have the power to create a healthier, happier you!
About the author
Vicky Pittman, MChiro – Chiropractor
Vicky is a GCC-registered chiropractor and owner of Queensferry Chiropractic, with over 15 years of clinical experience. She qualified as a chiropractor in 2011 after previously completing a BSc (Hons) in Sports Therapy.
She works with patients from South Queensferry, Dalmeny, Kirkliston, Winchburgh, North Queensferry and the surrounding areas, helping people manage musculoskeletal pain, recover from injury and stay active.
Vicky has a particular interest in sports and exercise rehabilitation, pregnancy and postpartum care, and supporting women through midlife and menopause.
Comments