Menopause Solutions for Hot Flushes, Sleep, Weight and Stress

Menopause often begins in our mid-40s, starting with peri-menopause — the phase when reproductive hormones begin to decline and periods become irregular.

You're considered to be in menopause when your periods have completely stopped.

Once you’ve gone a full year without a period, you enter post-menopause — a stage that lasts for the rest of your life.

That means many women spend nearly half their life in a completely different hormonal environment. Learning how to adjust to these changes is essential for long-term health, energy, and wellbeing.

Research shows that the menopausal transition is closely linked with weight gain — in fact, it’s now recognised as a common symptom for up to 70% of women.

But here’s the truth: it’s not your fault.
There are real biological changes working against you during this time. Here are just two important examples:

1. Sleep Disruption

Many women struggle with sleep during menopause. And surprisingly, poor sleep can lead to gaining 1–2 kg per week.

Why? When you’re awake night after night, hormones like insulin and cortisol stay elevated. This interferes with your natural sleep hormones, melatonin and adenosine — all of which play a role in how your body stores fat.

2. Oestrogen Dominance

Did you know your fat cells can produce their own oestrogen?
When hormone levels shift in menopause and your lifestyle hasn’t adjusted, fat cells can start storing excess oestrogen — not just from your body, but also from food and environmental chemicals. This build-up leads to oestrogen dominance, which makes fat storage even more likely.

If we don’t address these changes and put the brakes on weight gain, it can lead to other health challenges like joint pain, cardiovascular issues, and even Type 2 diabetes.

Noticing changes in your body that feel unfamiliar or unexpected? You’re not alone. Many women are surprised to discover how many of their symptoms are actually linked to menopause.

Common Symptoms Backed by Research:

• Interrupted sleep

• Low energy

• Night sweats or hot flushes

• Muscle loss

• Weight gain

• Irritability

• Low motivation or mood changes

• Depression

• Worsening prolapse

• Burning joints or weakening bones

• Low libido

• Dry skin

But That’s Not All…

Many women are surprised to learn that other symptoms they’ve been experiencing may also be menopause-related:

• Heart palpitations

• Dizziness

• Burning tongue

• Hair thinning or loss

• Reflux or digestive issues

With oestrogen receptors found throughout the body, it’s no wonder menopause can affect so many systems — from your skin to your heart to your gut.

When you join me on my menopause coaching program, you’ll receive resources and personalised guidance to help you understand and manage the full range of symptoms — even the ones you didn’t know were connected to menopause.

Inflammation in the body can make your menopause symptoms feel worse — and for many women, this is a missing piece of the puzzle.

There’s even a term for it: “inflammaging.” This refers to the chronic, low-grade inflammation that naturally builds as we age. And while many of us feel younger than our mothers did at our age, it’s important to remember — our cells are still ageing on the inside.

One of the biggest factors that fuels inflammation? Poor sleep. When we don’t sleep, our body doesn’t get the chance to repair from the stress we face daily.

And it’s not just emotional stress — physical stress can also impact women who are doing frequents and intense workouts . Without proper sleep, this kind of high-intensity exercise can actually increase physical or oxidative stress in the body. Just like overtrained athletes, we stop recovering properly. Inflammation builds up — and it starts to affect key areas like your gut health, fat cells, and even your hormones.

Now, if you think about all the stressors a woman faces throughout her life — and layer that with the natural inflammation of peri-menopause and ageing — it becomes clear:

Menopause is the perfect storm for inflammation-driven symptoms and health changes.

When menopause symptoms are left unresolved, they can lead to more serious health problems as we age — things like joint pain, heart disease, and even Type 2 diabetes.

Menopause symptoms are often reversible — when we make lifestyle changes tailored to this stage of life.

How we care for ourselves during menopause can make all the difference. By supporting your body through this hormonal transition, you not only ease your symptoms but also reduce inflammation, setting yourself up for better health in your later years.

This is exactly what you’ll learn in my Menopause Coaching program — science-backed, step-by-step lifestyle strategies designed specifically for women in peri-menopause, menopause, and post-menopause.

Whether You're Using Menopause Hormonal Therapy or Not — Lifestyle Still Matters

Whether you're currently using Menopause Hormonal Therapy (MHT) or not, The Menopause Health Coach programs offer powerful lifestyle strategies to help you:

• Reduce hot flushes

• Improve sleep

• Ease sore joints and muscles

• Weight Gain

Menopause is a natural, biological transition.

At 52, I’m still progressing through my own menopause journey. Only a few years ago I remember feeling so overwhelmed with all the conflicting information about nutrition, exercise, and supplements. I made it my personal mission to educate myself with evidence-based strategies so I could support not only myself, but help other women.

Research shows us that that many women in other cultures don’t experience the same menopause symptoms that are so common in Western societies — and that lifestyle plays a major role.

MHT Is A Personal Medical Decision — Lifestyle Complements It

If you’re on MHT, that’s a personal decision made with your doctor — and many women use it for reasons beyond hot flushes, such as managing the risk of osteoporosis, cardiovascular disease, sleep disruption, or mood changes.

Your decision to start or stop MHT should always be made with your medical specialist.

No matter your path, lifestyle changes can support your body, reduce symptoms, and set you up for better long-term health.

Over 12 weeks, I’ll guide you through step-by-step and evidence-based lifestyle strategies. You'll learn how to support your body so your hormones stop working against each other and begin to adapt to their new normal.

We’ll start from where you are and create a simple, personalised plan that’s easy to implement—together we will focus on making the changes that matter most.

Personalised Support, Real-Life Solutions

Staying healthy and energised through menopause doesn’t need to feel overwhelming. You’ll receive personalised coaching, tailored to your unique symptoms and lifestyle.

And you won’t be doing this alone — you’ll also be supported through The Menopause Coach Community where you can ask questions, get encouragement, and connect with others on the same journey.

This is what sets The Menopause Health Coach programs apart: grounded in science, delivered with heart and personal experience, and focused entirely on you.

Together we will develop clear, actionable steps supporting you to achieve your health and wellness goals.

If you’re feeling unsure about whether you’ve reached menopause — or what stage you’re in — start with a FREE 30-min Menopause Strategy Session

It can help you understand:

• Whether your symptoms are menopause-related

• What your next steps could be

Alternatively, if you’d like to take the first step towards clarity, confidence and better health, explore my programs:
Midlife Weight Reset
Menopause Wellness and Symptom Relief