5 Ways To Take Charge Of Menopausal Health, Gut Wellness, And Mindset In 2025
- Brainz Magazine
- Jan 3
- 3 min read
Written by Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert coach in Gut Health for menopausal women. She is the founder of Lifeinsghts and aims to help all menopausal women one by one to heal their symptoms which are preventing them from living a normal life. She has also written articles for Healthieyoo magazine about gut health, menopause and psychobiotics.
Menopause is a transformative phase of life, bringing its own set of challenges and opportunities. While symptoms like bloating, anxiety, fatigue, and weight gain can feel overwhelming, 2025 offers a fresh perspective empowered by science and a holistic approach. By focusing on gut health, mental well-being, and lifestyle adjustments, you can reinvigorate your life at work and at home.
5 strategies to take charge of your health and mindset during menopause
1. Rebuild your gut for hormonal harmony
Your gut health plays a pivotal role in managing menopause symptoms. An imbalanced gut microbiome can exacerbate bloating, sugar cravings, and inflammation, worsening hormonal fluctuations.
Actionable tips:
Prioritize prebiotics and probiotics: Incorporate fermented foods like kimchi, sauerkraut, and yogurt. Pair these with prebiotic-rich foods, such as garlic, onions, and asparagus, to feed beneficial bacteria.
Avoid inflammatory triggers: Reduce processed foods, refined sugars, and alcohol, which disrupt gut balance.
Try intermittent fasting: Emerging research suggests that time-restricted eating can improve gut health and support weight management by regulating blood sugar and reducing inflammation.
2. Adopt a personalized nutrition plan
A “one-size-fits-all” diet rarely works for menopausal women. Customizing your diet can optimize digestion, energy levels, and weight management while addressing specific hormonal needs.
Actionable tips:
Track your symptoms: Keep a food journal to identify triggers and patterns in your bloating, cravings, or mood shifts.
Balance macronutrients: Focus on protein-rich foods, such as lean meats, fish, tofu, and legumes, to maintain muscle mass and control hunger.
Consider supplements: Calcium, magnesium, omega-3s, and vitamin D can support bone health and mood stabilization. Consult a healthcare provider to determine your individual needs.
3. Transform your mindset through daily practices
Mindset plays a crucial role in how you experience menopause. Embracing this phase with positivity and self-compassion can enhance your overall quality of life.
Actionable tips:
Practice mindfulness: Techniques like meditation, yoga, or deep breathing can reduce stress and improve emotional resilience.
Set goals: Shift your focus from what you’re losing to what you’re gaining. Use this phase to rediscover your passions, explore hobbies, or set career aspirations.
Gratitude journaling: Write down three things you’re grateful for each day to cultivate positivity and shift your focus from challenges to opportunities.
4. Revitalize energy levels with movement
Fatigue is a common menopausal complaint, often tied to poor sleep, hormonal shifts, and inactivity. The right exercise regimen can boost energy, enhance mood, and improve gut health.
Actionable tips:
Incorporate strength training: Weight-bearing exercises help counteract muscle loss and support bone density.
Try low-impact cardio: Activities like walking, swimming, or cycling can improve heart health and reduce stress without straining joints.
Engage in gentle movement: Practices like tai chi or Pilates can improve flexibility, balance, and mental clarity.
5. Reclaim sleep and stress management
Menopause often brings sleep disturbances due to night sweats, hormonal changes, and anxiety. Prioritizing sleep hygiene and stress reduction is essential for overall wellness.
Actionable tips:
Create a sleep sanctuary: Keep your bedroom cool, dark, and free of distractions. Use breathable fabrics and consider a cooling mattress pad.
Establish a wind-down routine: Avoid screens and caffeine before bedtime. Opt for relaxing rituals like reading, herbal teas, or warm baths.
Use adaptogenic herbs: Supplements like ashwagandha or Rhodiola may help balance stress hormones and support restful sleep.
The bottom line
2025 is the year to reclaim control over your menopausal journey by integrating gut health, personalized nutrition, mindset shifts, movement, and stress management. These strategies will not only help you thrive at home and work but also inspire confidence and purpose in this empowering phase of life. Remember, you’re not just navigating menopause; you’re transforming into a stronger, wiser version of yourself. Take it one step at a time, and embrace the possibilities ahead.
Charlotte Cheetham, Gut Health Coach
Charlotte Cheetham is an expert Gut Coach for menopausal women. After suffering from an acute gut infection she had to learn how to manage her gut health to prevent another massive flare up. She has learnt how to manage her nutritional needs to become healthy and happy during the menopause. Her mission is to help as many women as possible to manager thier diet and ifestyle so they. too, can learn how to become healthy and happy again.
