Menopause Facts

Cortisol is often called the stress hormone and it naturally starts to creep up as we move through our late 40s and beyond. Add hormonal changes of menopause into the mix, and many women notice they feel more anxious, have disrupted sleep or even find it harder to shift belly fat.

But it’s not all bad news, lifestyle medicine can help balance cortisol and support your body during this time.

💡 Ways to keep cortisol in check:

🌙 Prioritise rest – aim for a regular sleep routine and cut screen time before bed.

🚶 Gentle daily movement – walking, Pilates or yoga help reduce stress hormones.

🫁 Breathing exercises – slow breathing can lower cortisol in just a few minutes.

🥗 Nourishing meals – skipping meals or eating lots of processed sugar can push cortisol higher.

💜 Take time for calm – mindfulness, journaling or even a quiet cup of tea can help.

Menopause may bring natural shifts in stress hormones, but small lifestyle choices make a real difference.

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Cortisol

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