World Menopause Day: Lifestyle Medicine | The Well News

WASHINGTON — World Menopause Day is Oct. 18, and this year the International Menopause Society is spotlighting lifestyle medicine — the everyday habits that can reduce symptoms and support long-term health. With more than a billion women moving through this transition worldwide, the goal is simple: better information, better care and practical advice.

Here, we’ll look at how menopause affects health, what the new IMS White Paper says about lifestyle medicine, and actionable tips to help you feel your best throughout every stage.

World Menopause Day 2025

Founded by the International Menopause Society in 2009, World Menopause Day aims to raise awareness to improve the experience of women worldwide.

Menopause typically occurs between ages 45 and 55 and marks 12 months after one’s final menstrual period. The years before that are the menopausal transition (perimenopause), which lasts about four years on average and brings fluctuating hormones. 

After estrogen production declines, women may spend roughly 40% of their lives postmenopausal: a period where symptom burden, quality of life and chronic disease risk can shift.

“Menopause is not a disease, but it can bring symptoms and health risks that need personalized care,” says Prof. Rossella Nappi, president of the International Menopause Society from 2024 to 2026. “Healthy eating, regular activity, good sleep, emotional well-being, and supportive relationships can make a real difference.”

Each year, IMS selects a theme and for 2025, it’s Lifestyle Medicine in Menopausal Health.

What Is Lifestyle Medicine?

“Lifestyle medicine is at the heart of menopause care,” says Dr. Chika Anekwe, lead author of the 2025 White Paper. 

“By focusing on [it], we empower women to take control of their health and improve their quality of life during this pivotal transition,” Anekwe added.

Lifestyle medicine refers to everyday, evidence-based habits that help prevent and manage chronic conditions through nutrition, movement, stress management, and connection.

There are six core pillars — all backed by research suggesting benefits for menopausal symptoms and long-term health:

• Healthy eating.
• Physical activity.
• Mental well-being.
• Avoidance of risky substances.
• Restorative sleep.
• Healthy relationships.

Together, these approaches form the foundation of this year’s World Menopause Day theme — giving women practical, science-backed tools to feel strong and supported through every stage of life.

The 2025 IMS White Paper: Lifestyle Medicine in Menopausal Health

Published in Climacteric in September 2025, the IMS White Paper — The Role of Lifestyle Medicine in Menopausal Health: A Review of Non-Pharmacologic Interventions — synthesizes data from 2000–2024 on how the six pillars influence menopause symptoms and long-term outcomes.

The review concludes that lifestyle interventions were linked to fewer hot flashes and night sweats, better sleep and mood, healthier weight regulation, and lower cardiometabolic and osteoporosis risk. It also calls for integrating lifestyle strategies into clinical guidelines and public policy to improve access and health equity worldwide.

The Six Pillars of Lifestyle Medicine

Here is how each pillar affects health, and tips to implement them into your life. Please see the IMS page for further resources and support.

Healthy Eating

A balanced, plant-forward diet supports cardiovascular, bone and metabolic health. The Mediterranean and DASH diets — rich in vegetables, fruits, whole grains, legumes, nuts, and olive oil — have been shown to improve blood pressure, cholesterol, and insulin sensitivity in midlife women. Limiting red and processed meats and added sugars is also key.

Adequate calcium (700–1200 mg/day) and vitamin D (400–1000 IU/day) support bone strength after menopause. Foods like oily fish, dairy, fortified cereals and leafy greens help meet these needs.

Physical Activity

Exercise can be one of the most effective non-drug strategies for menopause symptoms. Aerobic exercise (like brisk walking or cycling) supports heart and vascular health, while resistance training (weights or bodyweight training) preserves lean muscle and bone density.

Multi-component programs combining strength, balance, and cardio show the strongest benefits for symptom relief and long-term health. 

The IMS recommends at least 150 minutes of moderate aerobic activity plus two or more days of resistance training per week.

Mental Well-Being

Midlife can bring added stress from hormonal, personal, and professional changes — and higher stress levels can intensify symptoms like hot flashes and poor sleep.

Meditation, muscle and breathing relaxation, personalized guidance, and cognitive-behavioral therapies may help reduce stress and improve coping. 

Digital tools such as mHealth apps and wearable trackers can help women build self-care routines. Early evidence suggests that AI-powered mental health tools may help reduce anxiety and depressive symptoms.

Avoidance of Risky Substances

Substance use affects women differently, especially during menopause. Smoking is linked to earlier menopause, more severe hot flashes and higher cardiovascular risk. 

Alcohol disrupts hormone balance and increases breast cancer risk. On drinking days, limit to 10 to 20 grams of alcohol, and include alcohol-free days in between.

Women experiencing substance use challenges may also have overlapping menopause symptoms, making individualized care critical.

Restorative Sleep

Sleep is essential for hormone balance, mood and heart health. Poor or “non-restorative” sleep during menopause is linked to fatigue, depression, and higher metabolic and cardiovascular risk.

Good sleep hygiene — keeping a consistent schedule, limiting screens before bed, and maintaining a cool, dark room — helps. For chronic insomnia, Cognitive Behavioral Therapy for Insomnia is a non-drug option.

Healthy Relationships

Strong social connections are powerful protectors of health. Research suggests that women with supportive relationships have lower risks of heart disease, diabetes, and osteoporosis, and report fewer vasomotor symptoms.

Community engagement and positive partnerships can improve mental well-being, reduce loneliness and even extend longevity.

A Global Call to Action for Menopause Care

Menopause is universal, but suffering through it doesn’t have to be. The 2025 IMS White Paper reframes lifestyle medicine as a foundation for equitable, person-centered care that empowers women to navigate this stage with resilience and support.

By focusing on the six pillars — healthy eating, physical activity, mental well-being, avoidance of risky substances, restorative sleep, and healthy relationships — women can take an active role in protecting their long-term health.

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