Understanding Menopause: What Every Woman Should Know

Menopause is a natural stage of life that every woman will experience — and while it brings change, it also offers the chance to refocus on yourself, your wellbeing, and your strength. With the right support, this can be a time to feel more empowered, confident, and in tune with your body.

In the UK, around 13 million women are peri- or post-menopausal (UK Government, 2022). About three-quarters experience symptoms — for some they’re mild, for others they can feel overwhelming. Each journey is unique, which is why there’s no one-size-fits-all solution. At Perpetua Fitness & Coaching, I believe in creating personalised support that helps women feel strong, energised, and positive at every stage.

The Three Stages of Menopause

Perimenopause - The transition into menopause, usually in your 40s or early 50s. It’s the time when hormones start shifting, cycles may become irregular and symptoms may begin. This stage can be seen as an opportunity to lay the foundations of a lifestyle that supports your future health.

Menopause - Officially reached after you have gone 12 months without a period. The average age in the UK is 51, and it’s a stage that signals new beginnings — where you can focus on your strength, vitality, and long-term wellbeing.

Post-menopause - Hormones stabilise at new levels, symptoms may ease and it’s the perfect time to embrace healthy habits that protect your bones, your heart, and your confidence for years to come.

What You Might Notice

No two journeys are the same, but common signs and symptoms include:

• Changes in your period/ cycle before it eventually stops

• Hot flushes and night sweats (sometimes disruptive, sometimes just occasional)

• Mood swings, anxiety, or feeling “not quite yourself”

• Struggling with sleep or waking in the night

• Brain fog, forgetfulness, or losing your train of thought

• Weight gain or changes in body shape

• Subtle signs like lower libido, vaginal dryness, hair changes, or joint pain

If this feels familiar — you’re not alone.

How Menopause Affects Everyday Life

• Menopause touches every part of life — from how you sleep, to your energy, to how you see yourself.

• Tiredness and fatigue can leave you feeling drained and less motivated.

• Mood changes and anxiety can make daily life feel harder to manage.

• Shifts in body shape or weight gain can affect confidence.

This is why looking after yourself holistically is so important. This is the opportunity to take positive steps forward, to discover new routines, activities, and self-care habits that make you feel stronger and more balanced than ever.

Your time to Thrive

The wonderful news? Small, consistent lifestyle changes can make a big difference. Exercise, good nutrition, and stress management aren’t just “nice extras” — they’re tools that can help you feel more like yourself again.

Exercise for Energy and Strength

• Exercise isn’t just about fitness — it’s about feeling vibrant.  it’s about reclaiming energy, balance, and strength. Regular movement can:

• Improve sleep and reduce night sweats

• Boost mood, energy and reduce stress

• Support bones, muscles, and balance

• Protect heart health

• Help you feel more balanced and calm

• Increase confidence and body image

Three Types of Movement to Try:

1. Strength training – protects bones, boosts metabolism, and builds muscle. Strength training helps lift energy, builds resilience, and makes you feel powerful.

2. Walking/steps – simple, weight-bearing, and brilliant for heart health. Helps clear your mind and is easy to weave into your day.

3. Restorative exercise – yoga, pilates, or stretching to relax, ease stress and supports recovery

Nutrition That Supports You

• Choose foods rich in protein and calcium to strengthen muscles and bones.

• Add plant-based foods like soy and flaxseeds to naturally support hormone balance.

• Enjoy omega-3s (fish, walnuts, chia seeds) for brain and heart health.

• Focus on colourful fruit, vegetables, and whole foods to help fuel your body.

• Nourish your gut with probiotics.

• Hydrate and eat in a way that makes you feel energised and cared for.

Building a Strong Future

Menopause is the perfect moment to think long-term. By embracing exercise and nutrition, you’re not just easing today’s symptoms — you’re setting yourself up for a healthier, stronger future.

• Strong bones → through weight-bearing exercise and good nutrition

• Healthy heart → through regular movement and balanced eating

• Positive mindset → through self-care and consistent routines

At Perpetua Fitness & Coaching, my approach is built upon encouragement, balance, and empowerment. I’ll work with you to design a programme that feels achievable and enjoyable — one that supports your body’s needs while lifting your energy, building strength, and restoring confidence.

Your journey is unique, so your coaching should be too. With personalised plans, guidance and regular check-ins, you’ll always feel supported and understood.

Together we can step into this chapter feeling confident, energised, and empowered.

Resources

If you’d like to explore further:

• NHS – Benefits of Exercise

• Women’s Health Concern – British Menopause Society

• Menopause Matters

• The Menopause Charity

• British Heart Foundation