A Holistic Approach to Menopause: Why One Size Doesn’t Fit All
Menopause is a major life transition, yet no two experiences are the same. Some women glide through it with minimal discomfort, while others struggle with symptoms that disrupt daily life. This is why a holistic approach—one that considers nutrition, movement, gut health, behaviour change, and stress management—is key to navigating menopause with strength and confidence.
If you’ve ever asked, “Menopause—how long does it last?”, the answer isn’t straightforward. Menopause is a process, not a single moment, and the way you support your body during this time can make a huge difference.
Menopause: How Long Does It Last?
Menopause is officially reached on the one day, when a woman has gone 12 months without a period. However, the transition leading up to it—perimenopause—can last anywhere from 4 to 10 years. The average menopause age is around 51, though it varies from person to person.
Once menopause is reached, the post-menopausal stage begins. While some symptoms fade over time, others—such as changes in bone density, muscle mass, and metabolism—continue to impact health. This is why addressing menopause holistically is essential—it’s not just about managing symptoms but preparing your body for long-term well-being.
The Five Pillars of Holistic Menopause Health
1.Nutrition: Fuelling Your Body for Menopause and Beyond
Your diet plays a critical role in managing menopause symptoms and supporting long-term health. Instead of focusing on restrictive diets, the goal should be fuelling your body with what it needs to thrive.
Protein supports muscle maintenance and keeps you feeling full
Healthy fats aid hormone production and brain function
Calcium and vitamin D protect against osteoporosis in post-menopausal years
Fiber supports gut health and balances blood sugar
Many women gain weight during menopause and post-menopause, often due to hormonal shifts. A balanced, nutrient-dense diet can help maintain a healthy metabolism and energy levels.
2.Gut and Hormonal Health
Your gut microbiome plays a crucial role in hormone regulation. A healthy gut can ease symptoms like bloating, brain fog, and mood swings.
To support digestion and hormone health:
Eat fibre-rich foods (vegetables, whole grains, legumes)
Incorporate fermented foods (yogurt, kimchi, sauerkraut) for probiotics
Stay hydrated to reduce bloating and aid digestion
When gut health is optimised, it supports hormonal balance, weight management, and overall well-being in post-menopausal life.
3.Strength and Movement: Preparing for the Future
Muscle mass naturally declines with age, but strength training can slow this process and keep you strong for years to come. Women in their 40s and 50s often notice they struggle to open jars, carry groceries, or maintain their posture—signs of muscle loss that can be prevented.
One key benchmark? A woman should be able to carry 75% of her body weight, equally distributed in her hands. A great way to build this strength is through the Farmer’s Carry, where you walk while holding weights in each hand.
Benefits of strength training:
Prevents muscle loss and boosts metabolism
Supports bone density, reducing fracture risk in post-menopausal years
Improves balance, posture, and functional strength for daily life
4.Behaviour Change: Small Shifts, Big Impact
Many women try to power through menopause without adjusting their habits. But small, sustainable changes make all the difference.
Focus on progress, not perfection
Identify personal triggers (stress, emotional eating, poor sleep)
Build a realistic routine that fits your lifestyle
When approached with patience and self-compassion, habit change becomes a tool for long-term menopause health rather than a short-term fix.
5.Stress and Sleep: The Overlooked Pillars of Menopause Health
Menopause how long does it last? The answer often depends on how well you manage stress and sleep. Chronic stress can prolong symptoms, while poor sleep makes everything feel harder.
Stick to a consistent sleep routine
Reduce caffeine and alcohol, which can worsen night sweats
Practice stress-reducing activities (walking, yoga, deep breathing)
Managing stress and prioritising rest can ease menopause symptoms, improve mood and support overall well-being.
Menopause Is Unique—So Your Approach Should Be Too
There’s no universal fix for menopause symptoms, but a holistic approach can help you feel in control of your body again. By focusing on nutrition, gut health, movement, behaviour change and stress management, you can create a plan that supports you through menopause and post-menopause—on your terms.
If you’re looking for personalised menopause health coaching, my Fuel and Live Well program is designed to help you build sustainable habits that fit your lifestyle.
Ready to take charge of menopause? Let’s talk.
