Menopause: 4 small changes that can make a big difference

Key takeaways

• There are around 13 million women navigating perimenopause and the menopause, but 90% do not know what to expect when they get to this life stage.
• Prioritising sleep, mental wellbeing, nutrition and exercise – even just a little bit – can make a huge difference to your journey. 
• Use resources like Peppy for personalised menopause support, including experts consultations and on-demand content.

Menopause affects every woman differently, but one thing’s for sure – it’s a journey that deserves more attention, understanding and support.

Approximately 13 million women are navigating perimenopause or the menopause but 90% of women were never taught about the menopause and do not know what to expect when they hit this stage of life.

From sleep disruption to mood changes and weight fluctuations, the symptoms can be challenging – but they’re also manageable.

With the right information and small lifestyle adjustments, it’s possible to feel more in control and supported through this transition.

Kathy Abernethy, founding Clinician and Menopause specialist at Vitality partner Peppy, says: “Making healthy lifestyle choices can definitely improve your experience with menopause.

“Eating well, exercising and looking after your mental wellbeing can help with symptoms during this time.”

And as conversations around menopause become more mainstream, there’s growing recognition of the impact it can have not just at home, but in the workplace too.

Employers are beginning to understand the importance of offering meaningful support – and that’s a change worth celebrating.

So, Vitality has outlined four ways that you can take control of your health journey, as well as offering some tips to incorporate them into your daily life.

1. Prioritise your sleep

Sleep can be one of the first things to suffer during menopause.

Hot flushes, night sweats and anxiety can all disrupt your rest. In fact, more than 80% of women experience hot flushes during menopause.

Even small changes to your evening routine can help regulate your body’s internal clock and improve sleep quality.

And better sleep means better mood, energy and resilience.

Try this:

• Keep your bedroom cool and dark
• Avoid caffeine after midday
• Wind down with a calming activity like reading or gentle yoga 

2. Support your mental wellbeing

Hormonal changes during menopause can affect your mood, memory and anxiety levels.

The NHS notes that many women experience low mood or irritability – and it’s completely normal.

Mental wellbeing is just as important as physical health during menopause.

Whether it’s through guided meditation, therapy or peer support, finding what works for you can make a real difference.

Abernethy says: “The changing hormone levels experienced during menopause can cause mood swings, low mood and anxiety.”

And when it comes to work, mental health support matters.

According to the Vitality’s Britain’s Healthiest Workplace report, women experiencing menopause symptoms are more likely to report lower productivity and higher stress levels [1].

That’s why workplace support – from flexible working to access to expert-led resources – is so vital.

Try this:

• Practise daily mindfulness or meditation
• Talk to a friend or join a menopause support group
• Explore digital wellbeing tools or counselling services

3. Move your body – even just a little bit

Regular movement supports bone health, cardiovascular fitness and mental wellbeing – all of which are especially important during menopause.

Exercise can help manage symptoms like weight gain, mood swings and sleep disruption.

That being said, it doesn’t have to be intense. Even small steps count.

Whether it’s a walk around the block or a dance in your kitchen, movement can help to alleviate a number of symptoms.

And it doesn’t need to be complicated. The key is consistency and enjoyment.

Try this:

• Aim for 30 minutes of movement most days
• Mix it up with walking, swimming or strength training
• Use fitness trackers or apps to stay motivated

Why not try some of the exercises recommended for every age range by Vitality’s Head of Exercise & Physical Activity, Jonny Kibble: Are you exercises age appropriate? | Magazine | Vitality

4. Nourish your body 

Nutrition plays a vital role in managing menopause symptoms.

Making small adjustments to your diet can help you feel more energised and balanced.

Eating well can support hormone balance, bone health and energy levels. A diet rich in calcium, vitamin D and fibre can help you feel your best.

Try this:

• Include leafy greens, nuts and seeds in your meals
• Cut back on processed foods and added sugars
• Stay hydrated – it helps with everything from energy to digestion 

Watch Gabby Logan debunk some myths around menopause with to Laura Carter-Penman, a menopause expert from Vitality partner Peppy.

Support for your journey

Menopause is a significant life transition, but it doesn’t have to be overwhelming.

With the right tools, knowledge and support, it’s possible to navigate this phase with confidence and clarity.

From improving sleep and mental wellbeing to staying active and eating well, small changes can lead to big improvements in how you feel day to day.

Whether you’re just starting your menopause journey or already deep into it, remember: there is support out there for you and it starts with understanding your body and taking steps that work for you.

If you want to know more about Menopause and Mental Health | Health Insurance Guide

[1] Vitality, 10 years of Britain’s Healthiest Workplace, 2025

Related: Gabby Logan on menopause and campaigning for change