Your ultimate menopause toolkit: Simple strategies to thrive, not just survive 🌟

Game changing essentials every woman needs to age well on her journey in life after menopause

As a nutritional therapist I help my clients, like you, embrace healthful habits around food and lifestyle. The purpose is to help you on your journey through post menopause, to enjoy it, live it on purpose.

The earlier you begin prepping the better. even start in perimenopause, if possible. What worked for you with nourishment and lifestyle when younger, may not be optimal for you now.  This time is about putting your needs first. It's about savouring what can be an exciting chapter of life. I love when my clients grab a brew and settle in as we chat about moving the dial, even a few small steps, to improve their wellness.

Sessions with me or not about me providing you with a "do exactly as I say, feel great" plan. I mean really, do they work?  It's not targeted at what you need. My approach is  about taking the steps towards a healthier you, whilst prioritising your needs, and at your pace.

I love the 5 step pillar approach in the graphic above. It's You Centric. It's simple and easy to implement and remember. This is why a few years ago I came up with this 5 step approach. breaking down  the five game changing cornerstones to support your wellness, as you age. This is the tip of the iceberg and gives you a glimpse of how simple habits can make meaningful changes. There is so much more we can do when working together. 

It's true that life after menopause comes with it's fair share of successes and learnings. Once we've battled through the transition we have to work more diligently to protect our wellness so we can savour the time we have left on this wonderful planet. It doesn't mean there won't be setbacks. It's about getting the help to move on speedily and getting back into enjoyment mode. 

At the end of the day savour each of them as there is joy in succeeding but the learnings challenge you to become more authentically you. 

Your perimenopause has been the transition from the old you to a newer You. What a perfect time to reset and re-align for you. A time to redefine how you want to be and what you'd like the rest of your life to look like. Perimenopause is often a turbulent time for most of us. It's up to you now to do a reset, reassess and ensure the next life chapter becomes the most authentically you. In my opinion it's also an opportunity to step into our strongest, most vibrant selves. It's a time to prioritise you and your needs and shine. 

Brene Brown views menopause as an unravelling of our old selves. She has an amazing quote on menopause on her website. Here's a slice of it. I recommend reading the rest of the quote and the article. She is such an inspiration of mine. 

"Time is growing short. There are unexplored adventures ahead of you. You can’t live the rest of your life worried about what other people think. You were born worthy of love and belonging. Courage and daring are coursing through your veins. You were made to live and love with your whole heart. It's time to show up and be seen". 

by Brene Brown view more >.

What I’ve found, both personally and professionally, is that thriving post-menopause boils down to a few core essentials cornerstones e.g.;  hydration, nourishment, and lifestyle strategies. Let’s dive in.

1. Hydration: The power of hydration

We hear it all the time: “Drink more water.” But let me tell you, after menopause, staying hydrated isn’t just about quenching your thirst—it’s about supporting your whole. It's essential to life.

We all know hydration is important, but let’s be honest—are we actually drinking enough? How many times has it been lunch and you feel parched or headachy and tired, only to realise that you need a glass of water. 

Why It Matters:

Even mild dehydration can be a common factor in making post-menopausal symptoms worse and they can hang around for up to seven years post menopause.

Simple, actionable tips:

• Start your day hydrated: Keep a glass of water by your bed and drink it on rising.
• Make it enjoyable: During the day add slices of cucumber, mint, or berries to your water—it’s hydrating, nourishing as you're adding nutrients and refreshing.
• Be mindful of dehydrating drinks: Coffee and wine are lovely, but they’re better enjoyed in moderation. Try swapping in herbal teas or the infused waters instead.

👉 Insider tip: One client told me, “I didn’t realise how much I was relying on coffee to stay alert until I started hydrating properly. Now, my energy feels so much more natural.”

2. Eat to nourish: food as fuel for your future longevity and vitality

Your nutritional needs evolve after menopause, but with the right choices, you can set yourself up for long-term vitality. Food isn’t just about calories—it’s your body’s way to nourish and fuel itself for thriving.

Blood sugar balance 

As you age and your oestrogen levels drop, your metabolism slows down and your sensitivity to sugars lessens. It is vital that you adapt your eating habits so as to optimise nutrients and lessen the effects of what excess sugar can do. 

Be diligent on possible key nutrient deficiencies, e.g.:

• Calcium and Vitamin D: 
• Omega-3 Fatty Acids: Think brain health and anti-inflammatory magic.
• Protein: Critical for maintaining muscle mass and strength.
• Fibre: Supports digestion and heart health
• Healthy fats
  
• Complex carbohydrates

Food first for nutrients. You must test for deficiencies especially for vitamin D and magnesium. Ask your doctor for blood tests to note if any deficiencies. There are companies like Wild Atlantic Health in Ireland. They check omega levels. 

Make Nourishment Easy:

• Build meals around colourful, nutrient-packed whole foods: e.g. leafy greens, salmon, nuts, seeds, and quinoa.
• Limit, or better still, avoid ultra-processed foods. A good rule of thumb? The fewer ingredients on the label, the better. Also be sure the ingredients are ones you know are food. You body since our creation has used food and know how to break it up for use. 
• Supplement wisely and after research and checking with your healthcare practitioner

👉 Client moment: One woman I worked with loved her morning cereal, but it wasn’t giving her body the nutrients it needed. Together, we created a breakfast bowl packed with protein and fibre—and she couldn’t believe how much more energy she had throughout the day.

3. Lifestyle strategies for thriving on your journey after menopause

Let’s get real: Life after menopause is about more than just survival. Guess what, it's more than "stepping up" to mind the grandchildren too. Now is your time to stop and think of your desires and goals. An important action is to take steps to stay independent, build confidence and have purpose that fills you with joy.  These strategies are your toolkit for feeling your best—body, mind, and soul.

Move with purpose
Exercise isn’t a chore—it’s a gift to your future self. Strength training, walking, yoga, and cardio are all powerful tools for maintaining your skeletal health. It pays dividends for your strength, confidence and flexibility.

👉 Pro tip: Start small. Choose a physical trainer that meets your needs. Also one you trust to help you achieve your goals and motivates for the days you'd rather stay under the duvet. 

Sleep like a queen

Hormonal shifts can mess with your sleep, but there are ways to reclaim those restful nights.

• Create a wind-down ritual: Think soothing teas, calming music, or gentle stretches.
• Cut screen time: Aim to turn off devices at least an hour before bed.
• Progesterone (not on it's own) is a sleep saver, if you can take it. Take to your HRT doctor for help and information on this. It's been life changing for me. 

Tame the daily stress monster

Stress is unavoidable, but chronic stress isn’t. Find what works for you—whether it’s meditation, journaling, or dancing to your favourite playlist in the kitchen (yes, it counts)! Be sure whatever it is brings back your gorgeous smile back to your face.

If you need professional help, get to it. Cognitive behavioural therapy is a definite go to for most. Childhood trauma can hit you like a steam train in menopause. Be sure you get the help now, if not already, to manage the effects and move on from them. I know from personal experience it just eats away at your soul, if left (I didn't know better at the time).

4. Prioritise You 

Build your tribe

Connection is medicine. Surround yourself with people who uplift you, whether it’s friends, family, or a support group of women navigating this same chapter.

Stay proactive about your health

Regular health check-ups and screenings aren’t just about detecting problems—they’re about staying one step ahead. Bone density (DEXA scan), cholesterol, and hormone levels have to be monitored on a regular basis, as decided with you and your healthcare practitioner. That includes mammograms. I'm checked regularly as I have a chronic illness. Best to keep an eye on magnesium, vitamin D and nutrients you may be deficient. Testing will highlight this for you. Stay on top of any tests, scans or screenings (e.g. bowel screen) to catch any possible issues early.  

Testing your omega levels is useful too. These home test kits are ordered online with companies such as Wild Atlantic Health in Ireland. Follow the instructions to the letter as the test may be incomplete and then you pay for a second one. 

5. Rejuvenation Strategies

It's your time to be more authentically you; show up and shine

I use this pillar for everything else. Whether it's HRT, cognitive behavioural therapy, yoga, pilates, counsellor and the rest. The other four pillars are the basic your body needs. This one is where you enhance the basics. The truth is; your life journey after menopause isn’t about winding down—it’s about stepping up. It’s your time to focus on you, to build habits that support your energy, strength, joy and independence.

When we work together I help women like you navigate this transition with confidence. Together, we’ll create a plan that feels intuitive, empowering, and doable.

So, what’s next? Let’s turn this conversation into action. If you’re ready to feel amazing in your body and embrace this new chapter with open arms, let’s chat and see how I can help. Your future self will thank you.

Cheers to thriving, not just surviving.

Ready to Feel Vibrant and Confident After Menopause? 🌟

Life after menopause isn’t about slowing down—it’s about stepping up, shining brighter, and living with purpose. Your journey deserves a fresh start, tailored to YOU. Whether it’s boosting your energy, nourishing your body, or prioritizing your needs unapologetically, small, intentional changes can lead to incredible results.

Let’s make this new chapter your most powerful yet.
Book your free 30 minute session today and discover simple, personalised strategies to thrive—not just survive—post-menopause. Your best years are ahead. Let’s make them extraordinary together.