Preparing for menopause - what every woman should know

When you’re in your 20’s and 30’s juggling career goals, relationships, maybe starting a family or simply figuring out who you are, menopause probably isn’t top of your to-do list. And that’s totally understandable.

But what’s useful to know, is that the choices you make in your 20s and 30s can shape your menopause experience later in life.

By understanding what's coming in the future and taking small, healthy steps now, you’re not just preparing your body, you’re setting yourself up to feel confident, strong and empowered during all stages of life.

what actually is menopause?

Menopause is a natural transition that marks the end of your reproductive years. It’s officially defined as the point when you haven’t had a period for 12 months. The average age for this is around 51 in the UK.

Before this, there’s perimenopause, which is the lead-up to menopause. This can start as early as your 20’s or 30s but most often in the 40s and is when hormone levels begin to fluctuate. It’s when symptoms usually begin, things like irregular periods, mood swings, sleep issues, brain fog, anxiety or hot flushes.

Then comes post menopause, which simply means the time after you've passed that 12-month milestone without a period.

Menopause shouldn’t be something to fear it’s simply another phase of life. And just like puberty or pregnancy, it comes with physical and emotional changes that are entirely natural.

Why talk about it now?

Because knowledge is power. When you understand how your body works and what’s ahead, you can be proactive in taking control of your health rather than being reactive when the time comes when you might already be struggling. By making good choices now, you might reduce the severity of symptoms later and help you feel more in control when the time comes.

Let’s break the taboo

For too long, menopause has been something whispered about, something people feel they have to “put up with” or hide. But the more we talk, the more we share, the more we support one another, the easier it becomes.

If you’re already in menopause or post menopause, please share this with the younger people in your life. Daughters, nieces, younger colleagues, friends – they deserve to feel equipped and confident too.

Habits to start in your 20s and 30s

These simple shifts can support your hormone health, energy and mood now and help ease the journey into perimenopause and beyond:

1. Nourish your body

• Prioritise whole foods – aim for a colourful plate with plenty of vegetables, whole grains, legumes, nuts and seeds

• Include healthy fats – like avocados, olive oil, and oily fish (like salmon or sardines) to support hormone production

• Keep your blood sugar steady – try to limit sugary snacks and processed foods that can cause energy dips and mood swings

2. Move regularly

• Aim for a mix of activities and things you enjoy – walking, jogging, cycling, swimming, dancing, yoga

• Strength training is especially important to help build and maintain muscle and bone strength as you age

3. Sleep is your superpower

• Prioritise good sleep hygiene now with regular bedtimes, limiting screens before bed and creating a calming evening routine

• Sleep supports hormone balance, immunity, mood and metabolism

4. Learn to manage stress

• Chronic stress can throw hormones off balance and increase the likelihood of more intense menopause symptoms

• Try building in regular calming practices like journaling, breathwork, meditation or spending time in nature

5. Stay curious and connected

• Read up on perimenopause and menopause so you understand what’s normal and what’s not (you can find some useful articles here)

• Talk to the people in your life about it, knowledge shared is wisdom multiplied

Preparing for menopause doesn’t mean obsessing about it or living in fear, it means listening to your body, building healthy habits, and knowing that when that time comes, you’ve got this.

Let’s start the conversation now. Because menopause isn’t the end, it’s a powerful new beginning.

If you’d like support to build healthy habits that promote hormone balance, gut health, stress resilience and sustainable weight management, our 8 week Healthy Habits programme could be just what you need.

It’s never too early to start looking after your future self and we’re here to help you feel confident and in control.

Drop me a message at sally@rebalancebysally.com if you'd like to have a chat and find out more.