Known as the ‘second spring’ in Chinese medicine, menopause marks the end of a woman’s reproductive years – when menstruation ceases and a new chapter begins. While menopause can be physically and psychologically challenging, viewing this phase of life as a period of renewal can serve to define your menopause experience, reshaping this once taboo topic into a new superpower.

From hot flashes to HRT, we’re taking a closer look at all things perimenopause and menopause – arming you with the tools needed to soothe pesky symptoms, and enjoy the benefits that this new season of life can bring. As a biologist-founded brand rooted in science, we know that lifestyle amendments, medical intervention and our Morning & Night supplement can help you prepare for menopause as you make this natural transition.

How much do you know about perimenopause and menopause? Even if your teachers brushed over the topics back in school, you’ve likely relied on stories from your mum, friends or strangers on the internet to educate yourself. We believe that knowledge is power, and the best way to prepare for a new experience is to take in as much information as possible.

Perimenopause, the multi-year transition preceding menopause, typically begins in the early-to-mid 40s, but subtle signs can appear earlier. The term refers to the years leading up to menopause, during which hormonal fluctuations – primarily declining estrogen and progesterone – begin to alter the body’s delicate equilibrium. Symptoms can include irregular periods, sleep disruption, anxiety, brain fog, hot flashes, vaginal dryness and skin changes. 

Menopause, the culmination, is later diagnosed when there’s been an absence of menstruation for 12 consecutive months, occurring around age 51.

The post-menopausal years are not just hormonally quieter – they are biologically different. The risk of osteoporosis, heart disease, and cognitive decline rises, while the skin becomes noticeably thinner and drier. Preparing in your 40s with knowledge, preventative care, and hormone-supporting supplements like Morning & Night sets the foundation for a more vibrant and resilient second act.

While having your experience (good or bad) acknowledged and validated is important, embracing a positive attitude can meaningfully impact your menopause journey – a 2010 study published in Maturitas found that a positive attitude toward menopause significantly reduced negative menopause symptoms and improved the overall menopause experience.

As women in their 40s, 50s and beyond take to Instagram to document their menopause experiences, more ‘menopause positive’ content is becoming available to the masses – we follow friend of Lumity, @drshahzadiharper, @davinamccall and @_maisiehill_ for feel-good menopause stories and reels. And if you’d rather thumb through a physical book than scroll through Instagram, critically acclaimed books Hagitude, Perimenopause Power and Menopausing: the Positive Roadmap to Your Second Spring are on our own bookshelves.

Don’t forget to join our menopause-friendly community and follow @lumitylife – we’re here for your every step of the way.

What lines the shelves of your bathroom cupboard? If you’ve amassed a collection of unopened supplement bottles over the years, now is the time to streamline your supplement routine – in perimenopause and menopause, you’ll benefit from a supplement that addresses hormonal balance, sleep, energy and more.

Morning & Night is the UK’s original and best-selling dual-dose longevity supplement, designed with your hormone balance in mind. Delivering 28 biologist-selected nutrients, the ingredients are divided into a morning and night dose, respecting your natural circadian rhythm and giving your body what it needs, when it needs it. Clinically tested and award winning, Morning & Night addresses menopause symptoms on a cellular level – balancing hormones, improving sleep, boosting energy and more.

Discover the supplement that Morning & Night subscriber, Pamela, says helped her “sail through the menopause” for yourself.

As with any other phase of life, what you put on your plate impacts how you look and feel. As you ease into perimenopause and menopause, embrace a diet rich in vegetables, whole grains, legumes, healthy fats, calcium, and vitamin D. We love Professor Tim Spector’s app, Zoe – our go-to for gut-nourishing and hormone balancing recipes.

If you’re already experiencing menopausal symptoms like hot flashes, a sprinkling of flax seeds on your morning porridge might help – a 2014 study by Chen et al. found that phytoestrogens (plant-based ‘estrogen’ sources like flax, beans and soy) may alleviate hot flashes and support cardiovascular and skeletal health.

We know that maintaining adequate nutrition can be tricky, so we’ve done the work for you – our Morning & Night supplement contains 28 biologist-selected nutrients to keep your health and wellness on track.

According to Harvard health, roughly 40-60% of women experience significant sleep disturbances during perimenopause and menopause, due to the same changing hormones that cause hot flushes and mood swings. 

Beyond practicing better sleep hygiene, we recommend adopting a new nighttime routine. We wind down each night with a strict screen ban, replacing doomscrolling with reading, practicing yoga or soaking in a bath. We’ll then take our night supplement, proven to improve sleep – in our independent clinical trial, 84% of participants reported better sleep and fewer night wakings with the support of Morning & Night.

We believe skincare isn’t about halting or reversing aging, it’s about recalibration. According to the American Academy of Dermatology, menopause can make skin dry, slack and thin – leading to the formation of fine lines, wrinkles and dullness. 

If you’re finding that the lotions and potions you used in your teens, 20s and 30s aren’t cutting it anymore, your skin is crying out for something new – instead, reach for products known to hydrate skin and build collagen on a cellular level.

• Retinol is your friend. Retinol, a topical Vitamin A format, has long been proven to improve cellular turnover while reducing the appearance of fine lines and wrinkles. In your 40s and beyond, retinol can improve skin’s appearance with regular use.
• Facial oils provide instant glow. In menopause, skin is often dry and lacklustre – reach for an oil like our award-winning Facial Oil for an instant hydration hit.
• Supplements nourish skin from within. What you put in your body matters just as much as what you put in it. Choose a supplement known to support skin health – Morning & Night improves skin hydration and supports collagen production on a cellular level.

As with any changes in your body, it’s always a good idea to check in with your GP if anything feels amiss. While diet, lifestyle and supplements are key in navigating menopause successfully, your doctor may be able to prescribe hormone replacement therapy (HRT) to bring you back into balance, if your own measures need a helping hand.

And if you haven’t already, check in with your doctor about combining Morning & Night with HRT – friend of Lumity and menopause specialist, Dr Shahzadi Harper, who regularly recommends Morning & Night  to her clients, says “Morning & Night is really exciting for women, and as ever Lumity are leading the wellness community with a great quality all in one supplement."