Week 1 - Menopause Awareness Month
We have created this in-depth course to celebrate "Menopause Awareness Month" (October 2025) but you can start it at any time. Take your time with each week and if you don't feel the habits have "stuck" then repeat the week again. There is no pressure to be perfect and you can take as long as you need.
We will focus on the basics of Movement, Hydration, Nutrition, Sleep and Recovery to insure you set yourself up in the right way before moving on to more specific habits.
Let's Get Ready...
A few days before your chosen start date, take a look at week 1 below, download or print out your tracker and familiarise yourself with your tasks for the week.
Habit Stacking
Sticking to new habits can be hard, especially when life is busy and then you add in menopause symptoms! So... try and link a new habit to an existing behaviour. It can be as simple as doing calf raises every time you brush your teeth. Use a behaviour you do automatically or regularly to help you add in a new habit. If you do the new habit for 80% of the time for a week then you can move on to adding something else. By slowing the process down and adding things over weeks rather than everything at once, you are more likely to maintain behaviours going forwards. Don't be tempted to do everything at once!
Week 1 - Movement Tracking
For the first week we would like to help you become more aware of your existing habits around movement. Download/Print out the movement tracker below and record every move you make so you can see areas that you already do well and areas that you could improve.
Download Movement TrackerPDF • 45KB
Hydration
For the first week we would like you to try and increase the amount of water you drink.
Why start with hydration?
Staying well-hydrated is really beneficial when it comes to managing menopause symptoms. here are a few ways it can help:
Reduces Hot Flashes: Proper hydration can help regulate body temperature, potentially reducing the severity and frequency of hot flashes.
Decreases Bloating: Drinking enough water helps to minimise bloating and fluid retention, common during menopause.
Improves Mood and Reduces Fatigue: Dehydration can lead to irritability and fatigue. Staying hydrated boosts energy levels and mood.
Supports Skin Health: Menopause can make the skin drier and more prone to wrinkles. Water helps maintain skin elasticity and hydration.
Aids in Digestion: Water prevents constipation, which can be more prevalent during menopause.
Helps Brain Function: The brain needs a constant supply of water to function properly. Dehydration can make menopause symptoms such as brain fog, loss of words, irritability and headaches, feel worse.
Tips for staying hydrated:
Morning Hydration: Drink a small glass of water when you wake up to kickstart your metabolism and rehydrate after sleep.
Pre-Workout Hydration: Have a glass before your workout to ensure you stay hydrated during physical activity.
Before Meals: Drink water before breakfast, lunch, and dinner to aid digestion and help with portion control.
Evening Hydration: Enjoy a small glass before bed to stay hydrated overnight, but not too much to avoid waking up frequently. And remember to leave a leave on the bedside table for your morning wake up!Just by doing the above you will have had 6 glasses of water!
Tips for making water more exciting:
Infuse your water with flavour: Add slices of fruits like cucumber, berries, citrus, or herbs like mint to your water.
Consume Hydrating Foods: Incorporate foods with a higher water content into your diet. Foods like watermelon, cucumber, celery, oranges and strawberries all contribute to overall water intake.Try it this week and see if you see any benefits and let us know in the comments!
Further Reading
Understanding Menopause
This is optional reading to help you understand more about what is happening in your body during the stages of menopause. Knowledge is power!