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Writer's pictureRebecca Fredericks

Achieving Peak Performance Through Menopause

My speciality is helping women to reach peak performance through the main transitions that they go through in life. And, menopause, is, arguably, one of the hardest transitions a woman will ever have to face.


However, just because menopause is a challenging phase, it doesn’t have to mean a decline in performance.


By adopting specific strategies to help them maintain peak health and wellbeing the women I work with are able to thrive both personally and professionally during this transition.


Here are some of my tips on how you can navigate menopause whilst performing at your best.


1. Prioritise Physical Strength with Weight & Resistance Training

One of the most effective ways to counteract the physical changes of menopause is through weight training. As estrogen levels drop, women are at higher risk of losing muscle mass and bone density. Regular strength exercises, such as weight lifting or bodyweight workouts, have been shown to improve bone health, reduce the risk of osteoporosis, help manage weight and increase muscle mass.


Incorporating strength training 2-3 times a week can help you not only feel stronger but also improve your overall energy levels and physical endurance. This, combined with cardiovascular exercises, ensures you stay physically resilient as your body undergoes these hormonal shifts.


2. Manage Hormonal Changes with Nutrition

As your body’s hormones fluctuate, adjusting your nutrition becomes essential. Foods rich in calcium, vitamin D, and magnesium can help support bone health, while phytoestrogens (found in soy, flaxseed, and legumes) may help alleviate some menopausal symptoms, such as hot flushes. Protein intake is particularly important during menopause to preserve muscle mass and boost metabolism. Zoe's recent study into perimenopausal women has found that diet can help reduce the severity of menopause symptoms by 34%.


Maintaining a balanced diet filled with whole foods, healthy fats, lean proteins, and fibre-rich carbohydrates can help manage weight, stabilise energy levels, and improve mood.


3. Master Your Mindset with Mindfulness

The emotional toll of menopause is often underestimated. From mood swings to anxiety and even depression, many women experience a rollercoaster of emotions due to hormonal shifts. Practicing mindfulness and meditation can be powerful tools for mental health. Studies have shown that mindfulness-based stress reduction (MBSR) techniques help manage symptoms such as anxiety, hot flushes, and sleep disturbances.


Incorporating 10-15 minutes of mindfulness practice into your daily routine can enhance focus, reduce stress, and improve your overall mental clarity, helping you stay on top of your game both personally and professionally.


4. Get Enough Sleep

Sleep disturbances are a common side effect of menopause, but poor sleep can lead to fatigue, mood swings, brain fog and weight gain. Ensuring good sleep hygiene—like establishing a bedtime routine, avoiding screens before bed, and creating a comfortable sleep environment—can go a long way in improving sleep quality.


Exercise, especially in the earlier part of the day, has been shown to enhance sleep. In some cases, hormone replacement therapy (HRT) can help reduce night sweats which are a common cause of night-time waking, but always consult your GP for the best approach tailored to your needs.


5. Leverage Professional and Personal Support

Menopause is not something you have to go through alone. Many workplaces are increasingly becoming more supportive of women going through menopause, with flexible work policies, wellness programs, and coaching services. Don’t hesitate to seek support from mentors or health professionals to help you maintain your career trajectory and mental well-being.


Joining communities—whether online or in-person—where other women are going through the same experience can provide invaluable emotional and mental support, helping you feel less isolated.


6. Embrace Adaptability

Menopause is a time of change, but it’s also an opportunity to embrace adaptability. As your body and mind evolve, adapting your lifestyle, fitness routine, and mental approaches can help you not only maintain performance but also grow stronger. Whether it’s revisiting your career goals, adjusting your fitness regimen, or exploring new hobbies, adaptability can be a powerful way to thrive through menopause.


Menopause is a natural life transition, but it doesn’t mean you have to step back from peak performance. By focusing on strength training, nutrition, stress reduction, mental health, and adequate rest, women can navigate menopause while maintaining—or even improving—their physical and mental well-being. Remember, thriving through menopause is not just about survival; it's about taking charge of your health and continuing to live life at your fullest potential.


By making informed lifestyle changes, you can transform this phase into a powerful period of growth and resilience.


If you'd like to help your female employees to thrive through #menopause then please do get in touch to talk about how my #menopausecoaching #menopausetalks or #menopauseworkshops can help



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