Because menopause alters so many aspects of one’s life—take a look at how varied the 34 symptoms of menopause are for proof—it makes sense that solutions to treat its symptoms should be just as comprehensive. A whole-body experience requires a whole-body approach; there’s a reason why the ideal menopause care team includes experts beyond your OB-GYN like a nutritionist, trainer and even your dentist.
A new white paper published this month for World Menopause Day by the International Menopause Society, The Role of Lifestyle Medicine in Menopausal Health: A Review of Non-Pharmacologic Interventions, makes the case that lifestyle fixes are just as essential and impactful for symptom relief and wellbeing as pharmacological ones like medications.
In the paper, experts outline six areas of lifestyle medicine that encompass effective menopause care: physical activity, restorative sleep, mental wellbeing, healthy relationships, healthy eating and avoidance of risky substances.
The authors outline research that shows improvements in these areas can help prevent chronic conditions like osteoporosis and heart disease and manage common menopause symptoms like mood swings, sleep disturbances, brain fog and hot flashes.
“The International Menopause Society emphasizes that lifestyle medicine is the foundation of menopause care for 2025, underscoring research that shows changes in eating habits, physical activity, sleep, mental wellbeing, relationships and risk avoidance greatly improve menopause symptoms and promote long-term health,” Dr. Rosella Nappi, an OB-GYN, endocrinologist, sexologist and president of the International Menopause Society, told Flow Space. “The white paper highlights these interventions as equally essential as medications, advocating for personalized, holistic management for every woman.”
Another key point? That habit change within each pillar is broadly accessible and beneficial in the long term. It makes the case that every woman—regardless of economic status, age or symptoms—stands to benefit from lifestyle fixes in these areas like walking more, building good social networks with strong, supportive relationships, getting enough quality sleep and eating healthy food like the Mediterranean diet.
It also calls for healthcare providers to recognize that lifestyle interventions are science-based and to support their patients in working these strategies into their menopause care regimens.
To be clear, the paper does not argue against the benefits of taking medications or that habit changes are an alternative to medication; rather, Nappi said it positions lifestyle change and drugs as “partners” in holistic care. She said the best outcomes combine hormone therapies with lifestyle modifications.
“The society does not position lifestyle interventions as alternatives to medication; they complement work alongside pharmacologic treatments to optimize women’s health,” Nappi added.
Dr. Stacy Silverman Fine, a board-certified OB-GYN and menopause expert at Maven Clinic, said that while anyone would benefit from improved habits in these areas, it’s especially important for midlife women to prioritize the habits outlined in the paper as they navigate perimenopause, menopause and beyond.
“Lifestyle interventions are the first step in managing symptoms in midlife,” Silverman Fine told Flow Space. “We need to remember that healthy eating, exercise, mental well-being, avoidance of risky substances, restorative sleep and healthy relationships are extremely important throughout a woman’s life, and even more so as they age.”
She also noted that drilling down on these areas becomes even more important as women age and that a holistic approach is key.
“When we remember the emphasis is on a holistic approach, this study only adds to what we already know about the benefits of hormonal and other pharmacologic interventions,” she continued. “These management strategies occurring together will likely have further beneficial effects… starting with diet and lifestyle is critical, but doesn’t negate further therapy if needed and indicated.”
Speak with your doctor and menopause care team to figure out how to make gains in these six areas and to figure out if additional treatments beyond lifestyle changes are right for you.
