While no two women will experience the same collection of menopause symptoms, most women find that they experience some or all of the menopause symptoms listed by the NHS:

• Changes to your menstrual periods
• Changes to your mood – depression, anxiety and mood swings
• Difficulty concentrating
• Memory problems
• Hot flushes
• Difficulty sleeping
• Night sweats
• Heart palpitations
• Headaches and migraines
• Muscle aches and joint pain
• Weight gain
• Skin changes – dry or itchy skin
• Decreased libido
• Vaginal dryness
• Pain during intercourse
• Recurrent UTIs
• Dental problems
  
  

While the above list may seem long, its length highlights the need for natural treatments – used on their own or in conjunction with medical interventions like hormone replacement therapy (HRT). 

While menopause can increase your risk of developing certain health conditions, menopause is also a window of opportunity – interventions in nutrition, movement, stress, sleep and gut health showed measurable improvements in symptoms and long-term health according to a recent study published in Nutrition & Medicine. 

What’s more, ZOE, the cult-followed gut health brand founded by Professor Tim Spector, recently conducted an analysis of more than 70,000 peri and postmenopausal women – findings showed that adopting a predominantly plant‑rich diet reduced total menopause symptoms by 30–37% over six months.

At Lumity HQ, we know that lifestyle can make or break your menopause experience. From eating more hormone-balancing foods (soy, flaxseeds and sunflower seeds, to name a few) and taking the right supplements, you can feel like you during menopause.

From the NHS to the British Menopause Society, health authorities recommend adopting a nutrient‑dense, fibre‑rich low‑processed ‘Mediterranean-inspired’ diet:

Consume 20+ plant‑based foods per week

research by ZOE found that consuming at least 20 different plants per week supports gut microbiome resilience and oestrogen metabolism. (Sound tricky? Spices, nuts and grains count, too.)

Include phytoestrogen sources

Flaxseed, soy and legumes may subtly support oestrogenic balance. At Lumity HQ, we enjoy we marinate tofu in honey and soy, then pan sear and top with a scattering of flaxseeds for a hormone-balancing dinner.

Minimise refined sugars and ultra‑processed foods

Ultra-processed foods can exacerbate insulin resistance and inflammation.

According to Women’s Health, the above approach can shift the severity and frequency of hot flushes, mood disturbances, and weight gain in menopausal women.

Muscle and bone mass declines with menopause, increasing your risk of osteoporosis and sarcopenia. To counter this, try strength training. And you don’t need to lift weight – even Pilates and yoga use strength training during flows.

According to a 12-week trial quoted in People, strength training maintains lean muscle mass, counters insulin resistance, supports bone strength and ameliorates abdominal fat gain in women navigating menopause.

At Lumity HQ, we do a quick Pilates routine from home every morning – even simple bodyweight moves or resistance bands can bring benefit.

We all know that our sleep at night determines how we will feel the next morning. Disrupted sleep not only worsens hot flashes and mood during menopause, but it derails metabolic function and hormonal regulation.

Set strict sleep–wake windows

Avoid screens before bed, and keep the bedroom cool and dark. For a complete circadian rhythm reset guide, take a look at our ‘How to Reset Your Circadian Rhythm’ article here.

Time your eating window

Aim to only consume food during daylight hours to support circadian metabolic alignment. Eating too early or late can confuse this delicate rhythm and make sleep more difficult.

Lean on Morning & Night Female 

As the brand behind the UK’s original and bestselling dual-dose longevity supplement, we know how important it is to receive the right nutrients ar the right time of day. Our biologist-developed delivery system offers a two‑phase delivery of Vitamins, Minerals, Amino Acids, Adaptogens, and Omega‑3s – clinically proven to support daytime energy and overnight repair.

As hormones fluctuate during perimenopause and menopause, your stress response can become magnified. Chronic cortisol spikes further disrupt hormone balance and magnify symptoms – making stress reduction key in reducing symptoms.

• Take a mindfulness break

Try practicing mindfulness using apps like Headspace, taking a moment for a quick yoga flow or going for a short walk to switch on your parasympathetic (rest and relax) nervous system.

• Find a new hobby

Not only are hobbies shown to reduce stress directly, but they’re also a good way to meet new people, reach personal goals and get off screens – all known to reduce stress. At Lumity HQ, a few of our team members enjoy crocheting, cooking and gardening to unwind.

Did you know that you have an ‘oestrobolome’? The oestrobolome refers to gut bacteria capable of metabolising oestrogens, playing  a key role in hormonal equilibrium.

Consume prebiotic and probiotic-rich foods

Fermented veggies, cruciferous vegetables and pulses contain pre and probiotics – we love a handful of kimchi or sauerkraut with lunch for a daily probiotic hit.

Avoid ultra-processed foods

A recent study quotes in British Vogue noted that UPFs can throw of your gut microflora, exacerbating symptoms of menopause.

Smart supplementation can fill the gaps that menopausal changes expose. Our Morning & Night Female supplement is designed to make nutritional support easy and effective as you navigate your hormonal life journey.

As the brand begging the UK’s original and bestselling dual-dose longevity supplement, we designed Morning & Night with menopause in mind. Using a complex blend of 28 Vitamins, Minerals, Adaptogens, Amino Acids and Omega 3s, Morning & Night delivers clinically proven results to skin, sleep, focus, energy, mood and more.