Menopause is something every woman will experience, yet it feels like it’s still just not talked about enough..yet. Women have been told to simply “get on with it” — to put up with hot flushes, sleepless nights, weight gain, and fatigue as if they’re just part of the deal. It’s all just part of Menopause.

But here’s the truth: menopause doesn’t have to mean the end of energy, strength, or confidence. With the right lifestyle changes, it can be the beginning of something powerful.

As a women’s health and fitness coach, I’ve made it my mission to change the way women experience this stage of life. Through my own training and certifications with My Menopause Transformation™ by Dr. Wendy Sweet (PhD), I’ve learned that many symptoms aren’t just “inevitable.” They’re signals from the body that it needs a new approach — in how we eat, move, rest, and manage stress.

Why Sleep, Strength & Nutrition Matter So Much.

Sleep: One of the biggest struggles women face during menopause is broken sleep. This isn’t just about feeling tired. Poor sleep disrupts our hormones, including insulin and cortisol. When those are out of balance, weight management becomes harder, cravings increase, and recovery slows down. If our woman can understand how to improve sleep routines, manage stress, and time exercise better, it can be life-changing.

Strength Training: As estrogen levels decline, women naturally lose muscle mass and bone density more quickly. That’s why strength training is no longer optional — it’s essential. 

Lifting weights protects bones from osteoporosis, helps preserve independence as we age, and even boosts metabolism. It’s about staying strong for life, not just for the gym.

Nutrition: What worked in your 20s and 30s often doesn’t work the same way now. During menopause, the body needs more protein to preserve muscle, fiber for gut health, and anti-inflammatory foods to reduce hot flushes and joint pain. Nutrition is one of the most powerful tools we have for not just managing weight, but also regaining energy and balance.

Thriving, Not Just Surviving.

The message I want every woman to hear is this: menopause is not the end of it all. It’s a biological transition, yes, but it can also be a reset button — a chance to take control of your health, build strength, and feel better than you have in years.

I’ve seen women transform their energy, confidence, and outlook on life simply by making small, sustainable changes. And I want more women in our community to know that this is possible for them too.

Menopause doesn’t have to be a silent struggle. It’s time we talk about it, support each other, and show that the path forward can be strong, vibrant, and full of possibility.

Coach P’s 3 Tips for Thriving Through Menopause

1. Prioritise Sleep
   
   Broken sleep disrupts hormones like insulin and cortisol, making weight harder to manage. Build a calming night routine, keep your room cool, and aim for consistency. Good sleep is the foundation of good health.
   
2. Lift Weights
   
   Strength training protects your bones, builds muscle, and boosts metabolism — all crucial as estrogen declines. You don’t have to lift heavy straight away; start small and build confidence.
   
3. Nourish Your Body
   
   Shift your nutrition to match your changing body. Focus on lean protein to preserve muscle, fiber for gut health, and anti-inflammatory foods (think veggies, whole grains, omega-3s) to reduce symptoms.

Small, consistent changes add up — menopause isn’t the end, it’s a new beginning.

A “thank you” to Paula for sending this article to The Upper Hutt Connection.

25/09/25