Take aways from the IMS Webinar - Lifestyle Medicine

The international Menopause Society held a webinar discussing the White paper 'The role of lifestyle medicine in menopausal health: a review of non-pharmacologic interventions'

At Midlife Women's Clinic, Lifestyle Medicine is our focus, as we know when our lifestyle pillars are challenged, our symptoms and experience are more challenging.

I've summarised my key take- aways below.

Perimenopause and menopause mark a major life transition - physically, mentally, and emotionally. While symptoms can be disruptive, there’s strong evidence that lifestyle changes can make a real difference. Lifestyle medicine focuses on six key areas that support health, vitality, and wellbeing during this stage of life and beyond.

1.Nourish with a Healthy Diet

What you eat can influence the frequency and severity of perimenopause and menopause symptoms. 

A Mediterranean-style diet - rich in vegetables, fruits, olive oil, nuts, legumes, and fish - has been shown to improve mood, reduce hot flushes, and protect heart health.

Other helpful approaches include the DASH diet (low in sodium, focused on whole foods) and plant-based eating, both of which support cardiovascular and metabolic health.

Calcium and vitamin D remain vital for bone strength, especially after age 50.

Top tip: Limit processed foods, alcohol, and caffeine, which can worsen hot flushes, night sweats, and sleep disruption.

2. Move More, Lift Often

Physical activity supports fitness, mood, and sleep  -  all of which can be affected during perimenopause and menopause. 

Resistance training (using weights or body weight) is particularly beneficial for bone density, muscle strength, and metabolic health.

Even short daily walks improve energy, stress levels, and sleep.

Top tip: Combine regular aerobic activity with strength training at least twice a week.

3. Support Mental Wellbeing

Perimenopause often overlaps with other life stressors  - caring responsibilities, work demands, or family changes -  making mental wellbeing essential. 

Mindfulness, cognitive behavioural therapy (CBT), yoga, and relaxation techniques all have proven benefits.

Creative activities such as music, dance, and art can also lift mood, boost confidence, and stimulate brain health through neuroplasticity.

Top tip: Try group activities like singing or dancing - they combine movement, social connection, and joy.

4. Avoid Risky Substances

Smoking is linked to an earlier onset of menopause and higher risks for heart disease and osteoporosis. Excess alcohol and caffeine can worsen hot flushes, anxiety, and sleep disturbance. 

Reducing or avoiding these substances supports hormone balance, bone health, and symptom control.

Top tip: Swap a nightly wine for sparkling water with lemon or herbal tea - your sleep will thank you.

5. Prioritise Restorative Sleep

Sleep disturbances are one of the most common challenges of perimenopause and menopause. Prioritising restorative sleep - the kind that leaves you refreshed and alert - is vital for mental, metabolic, and cardiovascular health.

Create a consistent bedtime routine, limit screen time before bed, avoid caffeine or alcohol in the evening, and keep the bedroom cool and dark. 

Quality sleep improves memory, mood, weight management, and heart health.

Top tip: Treat sleep like medicine - essential for repair and resilience.

6. Connection and Relationships

Healthy relationships and social connection are protective for both mental and physical health. Supportive relationships help women feel understood and less alone during the perimenopause transition.

Top tip: Stay connected - with friends, family, or a community of women going through similar changes.

The Takeaway

Perimenopause and menopause aren’t something to simply “get through.”

They’re an opportunity to refocus on health and wellbeing. Nutrition, movement, stress management, good sleep, and connection are powerful tools for thriving in midlife.

Better is absolutely possible.