7 Easy, Everyday Habits That Make a Real Difference in Menopause

But there’s a growing understanding by researchers who are looking into the way our lifestyle can support our health, especially during menopause (and beyond). And it's powerful for those of us experiencing symptoms like incontinence during this midlife phase, as it puts the control back into our hands for our health through the choices we make every day and how they can help ease symptoms, protect long-term health, and even improve our bladder control.

The International Menopause Society’s 2025 White Paper on Lifestyle Medicine found strong evidence that simple lifestyle changes can make a measurable difference to how we experience menopause. From better sleep to fewer leaks, these shifts work alongside medical treatments, not instead of them and give us a toolkit that’s both practical and empowering.

Here are seven habits that are proven to help but are easy to start today:

1. Move your body often, not perfectly

Exercise isn’t just about keeping fit; it’s one of the strongest “prescriptions” for midlife health. The research highlights how regular physical activity helps reduce hot flushes, lift mood, support bladder control, and maintain bone and heart health.

Even ten-minute bursts count, so think brisk walks, a quick stretch between Zoom calls, or a dance around the kitchen. Resistance training (weights), in particular, helps with muscle tone and pelvic support, reducing pressure on the bladder.

2. Eat for energy and hormone balance

The research links a Mediterranean-style diet rich in colourful vegetables, wholegrains, oily fish, and healthy fats with a reduction in inflammation, brain health support, and may even help with bladder irritation. It also indicates this way of eating to better metabolic health, which is key in menopause.

Practical ways you can bring more sunshine into your diet includes swapping refined carbs for slow-burning ones, and keeping an eye on salt and sugar — both can affect blood pressure and water retention, which sometimes make urinary symptoms worse.

3. Prioritise sleep as if it’s medicine

Poor sleep is one of the most common menopausal complaints, and it can ripple into every part of our wellbeing. Lifestyle medicine puts rest on the same level as diet and movement.

Create a calm bedtime routine, avoid screens an hour before sleep, and keep your room cool — especially if night sweats are a problem. Consistent sleep helps regulate hormones, mood, and bladder signalling too.

4. Support your pelvic floor like a muscle, not an afterthought

Pelvic floor health is at the heart of bladder confidence, yet it’s rarely discussed. Strengthening these muscles through simple, daily exercises can prevent leaks, ease urgency, and improve sexual wellbeing.

You can do them anywhere – sitting, standing, or brushing your teeth. Unsure where to start? Try our Pelvic Exercise Guide here.

5. Manage stress before it manages you

Chronic stress triggers cortisol, which can worsen symptoms such as hot flushes, brain fog, and bladder urgency. The white paper emphasises stress management as one of the most effective ways to improve overall quality of life.

Mindful breathing, yoga, journalling, or even five minutes of quiet with a cup of tea can all help calm your nervous system — and your bladder will thank you for it.

6. Rethink caffeine and alcohol

Both caffeine and alcohol can irritate the bladder and disrupt sleep. If they aren't particularly a trigger for your bladder, you don’t have to give them up completely. Instead, try swapping your second coffee for water or a herbal tea, and keep alcohol as an occasional pleasure rather than a nightly habit.

Cutting back can ease urgency, reduce hot flushes, and help stabilise mood – small changes with big payoffs.

7. Don’t underestimate the power of connection

The research also tells us that social connection is a protective factor in menopause health. Being part of a community – whether online, like our Jude and Friends community group, or at a class, or with friends who just get it – can boost motivation, improve mental wellbeing, and help us stay accountable to healthy habits.

At Jude, we see this every day in the way our community supports one another through every symptom, setback, and victory.

But don't worry...

Lifestyle medicine doesn’t mean overhauling your life overnight. It’s about increasing small, consistent habits that support your hormones, bladder, and whole-body health over time. Whether you’re on HRT, natural alternatives, or somewhere in between, these changes offer something powerful: control, confidence, and a reminder that what we do every day matters.