Menopause Awareness Month: Preparing, Supporting, and Thriving Through Lifestyle Medicine - How Pelvic Health Physiotherapy can help.

Menopause Cafe Gather to eat cake, drink and discuss menopause

October is Menopause Awareness Month, a time to open up conversations that have been kept quiet for too long. Menopause is a natural stage of life, but it can bring big changes to your body and wellbeing. The good news is: you don’t have to go through it alone, and there are things you can do to prepare, long before your first hot flush.

More Than Hot Flushes

When most people think about menopause, hot flushes and mood swings usually come to mind. But the changes go deeper, often affecting pelvic and musculoskeletal (muscle and joint) health too. Hormonal changes can lead to:

• Bladder changes – needing the toilet more often, leaking, or urgency

• Vaginal health changes – dryness, discomfort, or pain with intimacy

• Pelvic floor issues – weakness that can affect continence and core strength

• Prolapse – feelings of heaviness or bulging

• Bone and joint health – oestrogen decline speeds up bone loss (raising risk of osteoporosis) and can cause joint pain, stiffness, and muscle loss

These symptoms are common, but they are not something you just have to put up with.

Lifestyle Medicine: Preparing for Menopause

Menopause doesn’t happen overnight—it’s a transition. Lifestyle medicine focuses on using evidence-based lifestyle strategies to support health and wellbeing before, during, and after menopause which compliments more medical management strategies. Small, consistent changes can make a big difference. Key areas include:

• Physical activity – Regular aerobic exercise and strength training support bone density, muscle strength, pelvic floor function, joint health, and overall wellbeing.

• Nutrition – A balanced diet rich in calcium, vitamin D, protein, healthy fats, and plant-based foods supports bone and metabolic health.

• Sleep and rest – Prioritising sleep helps regulate hormones, mood, and energy levels.

• Stress management – Mindfulness, meditation, or gentle movement can reduce stress, which may help with hot flushes, sleep, and mood.

• Pelvic health exercises – Targeted pelvic floor exercises help prevent or manage urinary incontinence, prolapse, and support sexual health.

Investing in these lifestyle habits before menopause can help make the transition smoother, while continuing them during perimenopause and menopause helps women maintain function, confidence, and quality of life.

Support When You Need It

If you’re already experiencing symptoms, you’re not alone—and help is out there. Pelvic health physiotherapists and other healthcare providers can offer support with:

• Personalised pelvic floor training

• Strategies for bladder, bowel, or prolapse symptoms

• Exercise and lifestyle advice to reduce joint pain, maintain bone health, and support weight management

• Guidance on hormone therapy options and referral to specialists

Support isn’t one-size-fits-all—it should be tailored to your needs and goals.

Evidence Into Practice

As both a physiotherapist and a researcher, I’m passionate about making sure that women get care that’s grounded in the latest evidence. Research helps us understand the real impact of menopause—not just the well-known symptoms, but the hidden challenges around pelvic health, bones, joints, and quality of life.

My role is to put evidence into practice, combining science with women’s lived experiences, so that treatments, advice, and lifestyle strategies really work. By embedding research into everyday care, we can empower women to thrive through menopause and beyond.

Breaking the Silence

Menopause is a normal life stage, but that doesn’t mean you should just “get on with it.” Talking openly, sharing experiences, and seeking support can transform how women experience this transition.

This Menopause Awareness Month, let’s focus on preparing, supporting, and thriving through lifestyle medicine. Your pelvic and musculoskeletal health matter—not just during menopause, but at every stage of life.

Take the first step today: move, nourish, rest, manage stress, and reach out to your GP or a pelvic health physiotherapist. Small lifestyle changes now can help you feel stronger, healthier, and more confident in the years ahead.

🌿 Lifestyle Medicine: Practical Tips for Menopause 🌿

Move Your Body

• Aim for regular aerobic exercise (walking, cycling, swimming)

• Include strength/resistance training 2–3 times per week to support bones, muscles, and joints

Nutrition Matters

• Eat a balanced diet rich in calcium, vitamin D, protein, and plant-based foods

• Limit highly processed foods and added sugars

• Stay hydrated

Prioritise Sleep & Rest

• Aim for 7–9 hours of quality sleep per night

• Maintain a consistent bedtime routine

• Short naps can help if needed

Manage Stress

• Try mindfulness, meditation, or gentle movement

• Practice deep breathing or relaxation techniques

• Take time for hobbies and self-care

Pelvic Health Care

• Do pelvic floor exercises to prevent or manage incontinence and prolapse

• Seek support from a pelvic health physiotherapist if you notice changes

Start Early, Benefit Later

• Building healthy habits before and during menopause makes the transition smoother

• Lifestyle medicine is about long-term wellbeing, not quick fixes

💡 Small, consistent lifestyle changes now can help you feel stronger, more confident, and healthier for the years ahead.

 ✨ For more information, or to book a menopause physiotherapy check, Reformer Pilates class, or a 1:2:1 session right here in Ross-on-Wye, or if you're interested in setting up your own Menopause Café and not sure where to start please get in touch via:

📧 info@orchardviewphysio.co.uk 📞 07983 198 924

🌐 www.orchardviewphysio.co.uk/bookings

I’d love to support you on your journey.