Dr. Joyce Johnson, BSc, ND
Certified Personal Trainer, Education Manager, Webber Naturals
From brain fog and fatigue to body changes and achy joints, simple strategies can help women feel better through menopause.
Hot flashes and night sweats may be the most familiar signs of menopause, but they are far from the only changes women can experience during midlife. You may find yourself more tired than usual, struggling to focus, sleeping poorly, or noticing changes in your body that weren’t there before.
While every woman’s experience is different, simple changes to how you eat, move, sleep, and recover can help support your body through this transition. Here are four common midlife concerns and some practical ways to help manage them.
1. “Why can’t I think as clearly as I used to?”
Forgetfulness, trouble concentrating, or walking into a room and suddenly forgetting why you went there can all be part of that frustrating sense of “brain fog” commonly reported during the menopause transition.
When your body changes, the way you care for it may need to change, too.
Supporting brain health starts with the basics. Keep a consistent sleep schedule, stay hydrated throughout the day, and make regular movement, even a daily walk, part of your routine. Omega-3 fatty acids, particularly EPA and DHA found in fatty fish, play important roles in brain health and are being studied for their potential effects on cognition during menopause. Creatine supplementation, best known for supporting muscle energy and exercise performance, is another area of growing interest, with research exploring potential benefits for brain energy, mood, and cognitive function.1
2. “I’m doing what I’ve always done, but my body is responding differently.”
Hormonal changes during the menopause transition can affect how your body stores fat, maintains muscle, and responds to insulin.2 Rather than simply eating less or exercising more, midlife is a good time to shift the focus toward building and maintaining muscle and supporting a healthy metabolism.
Aim for about 25–30 g of protein at each main meal and about 25 g of fibre a day from foods such as vegetables, fruit, whole grains, beans, lentils, nuts, and seeds. Aim for strength or resistance training at least twice a week, along with regular walking and other cardiovascular activity. Break up long periods of sitting by getting up and moving throughout the day. The goal isn’t simply to burn more calories. It’s to build and maintain a strong, metabolically healthy body.
3. “Why am I so tired?”
If you’re waking up tired even after a full night in bed, menopause may be playing a role. Hot flashes, night sweats, stress, and hormonal changes can all affect the quality of your sleep.
Before reaching for more caffeine, look at how you’re fuelling and recovering. Aim for 7–9 hours of sleep each night and keep your sleep and wake times as consistent as possible. Eat regular, balanced meals, stay hydrated throughout the day, and make time for recovery. B vitamins contribute to normal energy metabolism and are found in foods such as whole grains, legumes, eggs, meat, fish, and leafy greens. Sometimes supporting energy isn’t about asking more of your body, but giving it more of what it needs.
4. “Why do I suddenly feel so achy and stiff?”
Waking up stiff, dealing with achy joints, or simply feeling more sore than you used to? These changes can be part of the menopause transition, although many women may not realize there’s a connection.3
When you feel stiff or achy, moving less can be tempting, but gentle, consistent movement can help maintain mobility. Try adding a few minutes of stretching or mobility work each day, especially after long periods of sitting. Walking, yoga, swimming, and other low-impact activities can help keep you moving while also allowing time for rest and recovery when your body needs it.
Most importantly, these strategies don’t need to happen all at once. Start with one or two changes you can maintain and build from there. Menopause is a natural stage of life, but that doesn’t mean you have to simply put up with the changes that come with it. With the right support and some practical changes, you can take an active role in how you feel through midlife and beyond. When your body changes, the way you care for it may need to change, too.
Visit webbernaturals.com to learn more.