World Menopause Day - October 18th

October is World Menopause Awareness Month, and October 18th is World Menopause Day, an internationally recognised event established in 2009 by the International Menopause Society in collaboration with the World Health Organisation (WHO). The day aims to shine a light on the challenges many women face as they go through menopause and to raise awareness about the symptoms and the different available support options. Unfortunately, menopause is still surrounded by stigma and misunderstanding, which can leave many women feeling isolated and unsupported. Each year, there is a theme to highlight a different topic; the theme for 2025 is Lifestyle Medicine. This year aims to raise awareness of how good nutrition, increased movement, better sleep, stress management and healthy relationships can promote better health and well-being.

Recognising this day helps to break the silence, foster open conversations, and educate others about the realities of menopause. Hot flushes, night sweats, fatigue, mood swings, and weight gain are just some of the symptoms that can affect daily life, mental health, and overall well-being. But it’s not just about raising awareness of the struggles; it is about giving women the knowledge to manage this transition with confidence and vitality. 

A few facts

• It is estimated that by 2030, 1.2 billion women worldwide will be in menopause (North American Menopause Society)

• The average age of menopause is 51, however, it can occur anywhere between 45-55 years old (National Institute on Aging)

• Women spend about one-third of their lives in the postmenopausal stage due to increased life expectancy (WHO)

• Up to 60% of women report experiencing sleep disturbances or insomnia often linked to hot flushes and night sweats (Sleep Foundation)

• In the UK around 61% of women report gaining weight during menopause (British Menopause Society)

One key lifestyle change that can make a significant difference in managing menopause symptoms is cutting down on sugar. 

How Reducing Sugar Can Help with Menopause Symptoms

1. Balances Hormones:

During menopause, estrogen and progesterone levels fluctuate, leading to hormone imbalances that can cause mood swings, irritability, and fatigue. High sugar intake can cause spikes and crashes in blood sugar levels, which may exacerbate these hormonal fluctuations. Reducing sugar helps stabilize blood sugar, creating a more balanced mood and energy.

2. Supports Weight Management:

Many women experience weight gain during menopause, particularly around the abdomen. Sugar-rich foods are often high in empty calories and can contribute to weight gain, which may increase the risk of other health issues like insulin resistance and heart disease. Reducing sugar helps in maintaining a healthier weight, which can also relieve pressure on joints and improve overall energy.

3. Improves Sleep Quality:

Sleep disturbances are common during menopause, and consuming too much sugar, especially later in the day, can contribute to restless nights. By cutting down on sugary snacks, you support more stable blood sugar levels throughout the night, reducing the likelihood of waking up due to a blood sugar crash.

4. Reduces Inflammation:

Sugar is known to be inflammatory, and chronic inflammation can worsen symptoms like joint pain and fatigue, both of which are common during menopause. A diet lower in sugar and processed foods can help reduce inflammation and improve overall comfort.

This menopause day let's recognise the importance of raising awareness, supporting each other and building our knowledge.

If reducing sugar in your diet and losing weight is something you would like support with. Look out for my 10-Day Midlife Reset and Rebalance, which is coming soon.