Menopause Facts

Hormonal changes during menopause don’t just affect our periods they can also play a big role in headaches and migraines. Fluctuating oestrogen is a common trigger, and for some women, this can mean more frequent or more intense migraines.

But here’s the good news: lifestyle medicine can help reduce both frequency and severity.

💡 Simple strategies that may help:

💤 Prioritise quality sleep – disrupted sleep is a major headache trigger.

🍎 Keep blood sugar steady with balanced meals to avoid energy crashes.

🚶 Regular movement, like walking or gentle Pilates, reduces tension in the body.

💧 Stay hydrated – even mild dehydration can spark a headache.

😌 Stress management techniques such as breathing exercises, meditation or journaling can help ease tension.

If headaches or migraines are affecting your daily life, it’s always worth speaking to your GP for extra support. You don’t have to just put up with them.

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Meno Headaches

Menopause Facts

It’s not often talked about, but changes in bladder health are really common during menopause. As oestrogen levels fall, the tissues in the bladder and pelvic floor can become weaker and less elastic. This can lead to:

🚻 More frequent trips to the loo

🚻 Leaks when coughing, sneezing or exercising

🚻 Higher risk of urinary tract infections (UTIs)

These symptoms can feel frustrating but they’re not something you just have to “put up with.” Lifestyle medicine offers some gentle but powerful tools.

💡 Ways to support bladder health:

💧 Stay hydrated – water keeps the bladder healthy (dehydration can make things worse).

☕ Limit bladder irritants like caffeine and alcohol if symptoms flare up.

🧘 Pelvic floor exercises can strengthen the muscles that support the bladder.

🩺 Don’t hesitate to seek help – a GP or women’s health physio can offer great support.

Your bladder health is an important part of your overall wellbeing and small daily habits can make a big difference.

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Bladder Problems

Menopause Facts

Bloating, constipation or even IBS-like symptoms can sometimes creep in during menopause but many women don’t realise hormones play a role.

Oestrogen and progesterone don’t just regulate periods, they also influence how the gut moves food along and how well we absorb nutrients. When these hormones shift, digestion can slow down, making bloating and constipation more common. Add in stress and changes to sleep, and the gut can become even more sensitive.

💡 Lifestyle medicine tips for a happier gut:

🥦 Add fibre gradually – vegetables, oats, beans and wholegrains help keep things moving.

💧 Stay hydrated – water supports digestion and prevents constipation.

🚶 Move after meals – a short walk or gentle stretching can ease bloating and aid digestion.

😌 Reduce stress where you can – the gut and brain are closely linked.

If you’ve noticed changes in your digestion around menopause, you’re not alone and there are small, practical steps you can take to support your body.

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Digestion