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Celebrating Menopause Awareness Month: Embracing Health and Wellbeing

This is the time to educate and empower women as they navigate this significant and often challenging stage of life.


Menopause, which usually occurs between the ages of 45 and 55, but it can start sooner, is a natural biological process when a woman’s body transitions out of reproductive years. With fluctuating hormones and symptoms ranging from hot flashes to mood swings, this phase can be challenging—but with the right tools, it can also be an opportunity to embrace more mindful lifestyle.

We would like to highlight three essential pillars which can dramatically enhance health during menopause, boosting energy, maintaining muscle mass, and supporting emotional balance.

  • Exercise
  • Protein - aka protein-rich diet
  • Mental wellbeing.

The Power of Exercise: Movement for Body and Mind

Regular exercise, especially strength training, is one of the best ways to ease menopause symptoms and promote long-term wellbeing.
Women often experience a decrease in muscle mass, bone density, and metabolism during menopause, leading to weight gain, joint pain, and an increased risk of osteoporosis. We have some good news -> Exercise helps combat these changes, keeping the body strong, flexible, and resilient.

Our recommendation would be to start as soon as possible with Strength Training. This helps tremendously maintain muscle mass and increases bone density, reducing the risk of fractures. The easiest and safest way to begin this journey is either look into some guided content, such as our Workout Library where every exercise is demonstrated properly by our fitness professionals, or hire one of our Personal Trainers who will design a tailored exercise routine with additional help on nutrition too. 

Cardiovascular Exercise such as walking, cycling, swimming, or dancing gets the heart rate up and supports heart health, which becomes even more critical during menopause as the risk of cardiovascular disease increases. Living in Sheffield makes the outdoor activities much more accessible but, as winter is approaching, we may need to look into alternative ways of bringing our heartrate up. We offer a wide range of Group Exercise classes where you can truly enjoy the benefit of burning calories and the power of supportive community. From Spinning, Kick-Box, Zumba to Aqua Fitness, you can find everything you like. For more info, CLICK HERE!

The Role of a Protein-Rich Diet

Alongside exercise, nutrition plays a pivotal role in supporting women’s health during menopause. A balanced, protein-rich diet can help manage weight, improve muscle retention, and keep energy levels high.

As estrogen levels decline, the body tends to lose muscle mass, leading to a slower metabolism. Protein is key for preserving lean muscle tissue and maintaining a healthy weight.

Did you know that protein doesn’t always have to come from animal sources? At the start of the month, we celebrated National Vegetarian Week by unveiling some fantastic recipes and launching our amazing, and FREE, Vegetarian Recipe E-Book, featuring 58 delicious, vibrant, and nourishing meal ideas.

So, why are we sharing this with you? Scientific research shows that plant-based proteins like lentils, chickpeas, and tofu are just as effective in promoting satiety and supporting muscle health. Additionally, soy-based foods provide a natural source of phytoestrogens, which may help balance hormones naturally.

Eating a balanced, nutrient-rich diet with a focus on plant-based proteins and whole foods can help women feel stronger and more energized throughout menopause.

Mental Wellbeing and Emotional Balance

Mental and emotional wellbeing during menopause are just as crucial as physical health. Mood swings, anxiety, and feelings of irritability are common due to fluctuating hormone levels. Prioritizing mental health through stress-reducing activities, mindfulness, and self-compassion can help women feel more in control.

Mindfulness practices such as meditation, deep breathing exercises, and yoga can help manage stress, improve sleep quality, and promote emotional balance. Studies show that yoga not only reduces anxiety but also alleviates symptoms like hot flashes and fatigue. Additionally, staying connected socially and nurturing relationships can reduce feelings of isolation, which some women may experience during menopause.


Seeking professional help through counseling or therapy can also be beneficial, especially when navigating feelings of sadness or anxiety. Having a supportive network of friends, family, or even online communities can offer reassurance and shared experiences, making the journey through menopause a collective rather than a solitary one.


Conclusion: A Holistic Approach to Menopause

Menopause is a transformative time, and though it brings challenges, it also offers opportunities to focus on self-care and wellbeing. Exercise, a protein-rich diet, and mental health practices create a strong foundation for managing symptoms and thriving during this stage of life.

This Menopause Awareness Month, let’s celebrate the strength of women in midlife and empower each other to make choices that enhance our physical, emotional, and mental health. With the right approach, menopause can be embraced as a new chapter filled with growth, balance, and wellbeing.