World Menopause Day 2025: Lifestyle Medicine for Thriving in Midlife

October 18 is World Menopause Day, and this year’s theme is one we at Joylux truly resonate with: Lifestyle Medicine. Rather than focusing on what’s “wrong,” Lifestyle Medicine empowers women to take charge of their health through daily habits that nurture the mind, body, and spirit.

This evidence-based approach centers around six key pillars:

• Nutrition
• Physical activity
• Restorative sleep
• Positive social connections
• Stress management
• Avoidance of risky substances

For women navigating perimenopause or menopause, even small shifts in these areas can make a big difference. Let’s explore each pillar and how it supports a healthier, more vibrant life in midlife and beyond.

1. Nutrition: Fuel for Hormonal Balance

What you eat directly impacts how you feel—physically, mentally, and emotionally. During menopause, hormonal fluctuations can lead to bloating, fatigue, brain fog, and changes in skin or vaginal health. Supporting your body with nourishing food helps ease the transition and sets the stage for long-term wellness.

Nutritional tips for this stage:

• Fiber-rich foods like fruits, vegetables, legumes, and whole grains help regulate digestion and support heart health.
• Healthy fats, such as avocado, olive oil, nuts, and flaxseed, contribute to hormone production and skin hydration.
• Calcium and magnesium from leafy greens, dairy or fortified alternatives, and seeds can support bone health and mood regulation.
• Phytoestrogens from soy, flax, or chickpeas may provide mild hormone-balancing effects.

Eating well isn’t about restriction, it’s about choosing foods that help you feel energized, grounded, and resilient through change.

2. Physical Activity: Movement That Supports Strength and Sensation

Exercise during menopause isn’t just about weight management. It supports heart health, bone density, metabolism, and mood, and it can even improve circulation and pelvic floor strength.

Consider incorporating:

• Cardio like walking, dancing, or swimming, which elevates your heart rate and boosts endorphins.
• Strength training, especially important post-40, to maintain muscle mass and protect joints.
• Pelvic floor exercises such as Kegels, which can enhance control, sensation, and overall confidence.

Pairing movement with a device like vFit can enhance blood flow and wellness from the inside out. It’s a self-care investment in your intimate strength and confidence—on your terms.

3. Restorative Sleep: The Foundation of Resilience

Sleep can become more elusive in menopause, often disrupted by hot flashes, night sweats, or anxiety. Yet sleep is essential for hormone regulation, mood, and mental clarity.

Tips for deeper, more restorative rest:

• Keep your bedroom cool and dark to support your body's natural sleep cues.
• Create a wind-down routine that avoids screens and includes calming activities like reading or stretching.
• Limit caffeine in the afternoon and alcohol near bedtime, as both can fragment sleep.

Think of sleep as a non-negotiable part of your wellness routine. Protecting your rest is one of the most powerful things you can do for your body and mind.

4. Positive Social Connections: Your Secret Superpower

In midlife, as children grow up and careers evolve, our social circles often shrink. But maintaining strong connections can improve your mood, reduce your risk of cognitive decline, and even extend your lifespan. A study published in JAMA Internal Medicine found that loneliness in older adults was associated with a greater risk of physical limitations and poorer overall health.

Why friends matter more than ever:

• They help reduce stress by offering a listening ear and a sense of belonging.
• Friends can encourage healthy habits, like joining you for a walk or trying a new recipe together.
• Meaningful conversations stimulate the brain and support emotional well-being.

How to nurture or expand your circle:

• Text or call a friend you haven’t spoken to in a while.
• Join a local class, volunteer group, or community fitness event.
• Schedule a monthly dinner, coffee date, or weekend walk—and stick to it.

Aging doesn’t have to mean isolation. With intention, your social life can grow richer with time.

5. Stress Management: Find Your Calm in the Chaos

Menopause can feel like an emotional rollercoaster. Hormonal changes make us more sensitive to stress, and that stress can exacerbate symptoms like brain fog, irritability, and fatigue.

Practical ways to reduce daily stress:

• Practice deep breathing or guided meditation—even five minutes can help.
• Move your body to release tension (yoga and walking are great options).
• Journal or talk to a trusted friend to process emotions and gain perspective.

Managing stress isn't about eliminating all tension—it’s about developing tools to ride the waves with greater ease. Even small, consistent acts of self-care can make a big difference in how you feel.

6. Avoiding Risky Substances: Protecting Your Long-Term Wellness

Alcohol and tobacco are two of the most common substances that can negatively impact your health during menopause. While moderation is key, it's important to understand how these substances interact with your changing body.

Alcohol

• Even moderate drinking can worsen hot flashes, disrupt sleep, and increase the risk of breast cancer.
• Alcohol can impair bone density and liver function, both of which become more vulnerable during menopause.
• It can also interfere with mood stability, especially when hormones are already in flux.

Tobacco

• Smoking accelerates aging, thins the skin, and significantly increases the risk of osteoporosis, heart disease, and early menopause.
• It also compromises circulation, which can negatively affect vaginal health and pelvic floor strength.

If cutting back feels challenging, try reducing intake gradually, or seek support from a healthcare provider. You deserve to feel your best—and removing or limiting harmful substances can be a major step in that direction.

Menopause Isn’t the End. It’s a Powerful New Beginning.

This World Menopause Day, we encourage you to reflect on the habits that shape your health—and the small, sustainable shifts that can improve your quality of life.

Whether it's prioritizing sleep, texting an old friend, or trying a new veggie-forward recipe, Lifestyle Medicine puts the power back in your hands.