Perimenopause and menopause can be a challenging time for many women. You might experience symptoms like:

  • Anxiety 
  • Poor sleep 
  • Night sweats 
  • Hot flushes 
  • Mood swings 
  • Fatigue 
  • Irregular periods 

In the UK, it’s estimated that 80% of women experience at least some symptoms during this transition.

But here’s the good news: there’s a lot you can do to support yourself and lessen the impact of declining hormones.

Whether or not you choose to take HRT, lifestyle changes are key to regaining control of your health and wellbeing.

As a practitioner trained in Reflexology for Menopause, I believe strongly in the power of gentle, holistic approaches. Reflexology can be a supportive therapy used alongside HRT or on its own. It’s been shown to help with sleep disturbances, hot flushes, fatigue, low mood, and more. It also gives you something so many women need right now: time to switch off, feel heard, and just be.

So, where should you start?

Let’s look at five pillars of support that can make all the difference.

1. Nutrition

A balanced, nutrient-rich diet is one of the best ways to support your body through menopause. It helps with:

  • Heart health 
  • Inflammation 
  • Energy levels 
  • Weight management 
  • Symptom reduction 

Focus on whole foods: plenty of fibre, plant-based meals, protein, fruits and vegetables.

What to reduce or avoid?

  • Processed foods 
  • Added sugar 
  • Too much caffeine, which can worsen anxiety, poor sleep, and hot flushes 

And don’t forget to stay hydrated—water helps everything function better, including your mood and energy.

2. Movement & Exercise

Regular movement is essential—not just for your physical health, but your emotional wellbeing too. It can:

  • Lower your risk of heart disease 
  • Improve sleep and lift your mood 
  • Strengthen bones and muscles 
  • Improve flexibility and balance 

Strength training is especially important—it helps prevent muscle loss and supports metabolism and mental health.

Try a mix of:

  • Weight-bearing exercises (like walking, dancing, or resistance training) 
  • Flexibility and mobility exercises (like yoga or stretching) 

Even short sessions can have a big impact—find what you enjoy and make it part of your routine.

3. Managing Stress & Finding Time for Relaxation

This life stage often coincides with increased responsibilities—work, kids, ageing parents—and all of that pressure is compounded by hormonal changes.

As oestrogen and progesterone levels drop, our natural ability to manage stress is reduced. Anxiety and mood swings are common and distressing.

That’s why it’s so important to carve out time for yourself.

Give your nervous system a break. Create small, manageable pockets of calm each day. Prioritise what nourishes your mind.

4. Self-Care

Self-care doesn’t have to mean spa days (though those are great too). It’s about everyday practices that restore and recharge you.

Aim for at least 10 minutes a day doing something that soothes you:

  • Meditation or breathwork 
  • Journaling or gratitude practice 
  • A walk in nature 
  • Listening to music 
  • A chat with a friend 
  • Reading 
  • Or, of course… a reflexology session 

The key is consistency. Little daily actions add up and help you feel more grounded and supported.

5. Sleep

Sleep issues are one of the most common symptoms of menopause—and one of the most frustrating.

Falling progesterone and melatonin levels, increased cortisol, and symptoms like night sweats, anxiety or frequent urination can all disrupt your rest.

Sleep is essential for:

  • Hormone regulation 
  • Energy and focus 
  • Mood stability 
  • Immune health 

To support better sleep:

  • Keep a consistent bedtime routine 
  • Reduce screen time in the evening 
  • Try a calming pillow spray (I love lavender and rose geranium) – www.pillowsprays.co.uk 
  • And consider reflexology – which has been shown to reduce fatigue and improve sleep quality 

The Power of Support

And finally, don’t underestimate the value of connection and purpose.

Whether it’s a yoga class, volunteering, a new hobby or just regular chats with friends, being part of a community improves mental wellbeing. It gives you perspective, support, and often, a good laugh—something we all need.

Reflexology for Women’s Wellbeing

If you’re looking for a calming, supportive space to rest and recharge, Reflexology can help.

It offers:

  • Time to relax, without judgement 
  • Support for physical and emotional symptoms 
  • A natural way to improve sleep, mood and energy 

I offer tailored treatments specifically for women in perimenopause and menopause.

Claire Lorraine Leng Reflexology
 Reflexology for Women’s Wellbeing
 07989 307782
 www.clairelorrainereflexology.co.uk

References

  • Asltoghiri, M. & Ghodsi, Z. (2012). The effects of reflexology on sleep disorder in menopausal women. Procedia – Social and Behavioral Sciences, 31, 242–246. Link 
  • Gozuyesil, E. & Baser, M. (2016). The effects of reflexology on vasomotor complaints and quality of life. Complement Ther Clin Pract, 24, 78–85. Link 
  • Mahdavipour, F. et al. (2019). The effects of reflexology on depression during menopause: A randomised controlled trial. Complement Ther Med, 47. Link 
  • Williamson, J. et al. (2002). The effects of reflexology for menopausal women. BJOG: An International Journal of Obstetrics & Gynaecology, 109(9), 1050–1055. Link 
  • Photo by Kindel Media: https://www.pexels.com/photo/woman-in-white-long-sleeve-shirt-wearing-white-sun-hat-7938741/