October is Menopause Awareness Month, with World Menopause Day taking place on 18 October.
I wanted to share a little of my own experience because one thing I have learned is that menopause really is different for every woman.
Through my work, I have had many conversations with friends, clients and customers who have openly shared their own experiences with me. Although no two stories are exactly the same, there are certainly common threads that come up again and again.
For me personally, menopause has brought hot flushes, periods of poor sleep, brain fog and days when I have felt more emotional than usual. More recently, I have also experienced plantar fasciitis, which made me think much more about the aches, pains and physical changes that can accompany this stage of life.
What I am learning is not to fight against these changes, but to listen to my body a little more carefully.
Hot Flushes: Finding What Works for You
Sometimes the simplest changes can make a difference.
I find it helpful to wear lighter layers that can easily be removed and to keep the bedroom cool at night. A cool drink, fresh air and taking a few quiet minutes when a flush begins can also help.
It can be useful to notice your own triggers. For some women these may include caffeine, alcohol, spicy foods, hot drinks or stress.
What helps one woman may not necessarily help another, so I think it is important to pay attention to your own body and discover what works for you.
Menopause and Sleep: Creating a Calmer Evening Routine
Sleep can be one of the most frustrating parts of menopause. And of course, when we haven't slept properly, everything else can feel harder the following day.
I try to make evenings a time for winding down rather than simply falling into bed exhausted.
A regular bedtime, a cooler bedroom, reducing screens before bed and creating a simple calming evening ritual can all help.
One of the practical changes I've made is using a very lightweight duvet. Keeping my bedroom cooler has helped me feel more comfortable at night.
Gentle stretching, yoga, meditation, breathing exercises or simply sitting quietly with a cup of herbal tea can become signals to the body that the day is coming to an end.
And I have learned not to put too much pressure on myself to have the perfect night's sleep.
Sometimes it is the smallest adjustments to our everyday routines that make a difference.
Menopause Brain Fog: Learning to Slow Down
Walking into a room and wondering why you went in there. Losing a word halfway through a sentence. Forgetting something you would normally remember without thinking.
Brain fog is very real for many women.
I've found that it helps to take some of the pressure off my brain.
Write things down. Keep a diary or a list. Do one thing at a time where possible rather than constantly multitasking.
Sleep, regular movement, eating well and staying hydrated are important too.
And perhaps most importantly, give yourself a little patience on the foggier days.
Emotional Changes During Menopause
Hormonal changes, disrupted sleep and everything else happening in our lives at this age can sometimes leave us feeling more emotional, anxious, irritable or simply overwhelmed.
For me, gentle movement, getting outdoors, yoga, swimming and taking some quiet time can make a difference.
Connection is important too.
Talk to somebody. Meet a friend. Tell your partner or family when you're having a difficult day.
There is something very reassuring about speaking to another woman and hearing, "I know exactly what you mean."
Menopause, Joint Pain and Looking After Our Bodies
This has become particularly relevant to me since developing plantar fasciitis.
Menopause can be associated with muscle and joint aches and pains, although that doesn't mean that every new pain should automatically be put down to menopause.
I've become much more conscious of keeping my body moving without feeling that every form of exercise has to be strenuous.
Walking when comfortable, swimming, yoga, stretching and strength or resistance exercises can all have a place.
If something is persistently painful, however, it is worth having it properly assessed rather than simply pushing through it.
I think this is particularly important because we can sometimes become so accustomed to putting everyone else's needs first that we forget to pay attention to our own bodies.
Bone and Muscle Health During and After Menopause
This is something I think deserves much more conversation as we get older.
As oestrogen levels fall after menopause, protecting our bones becomes increasingly important.
Weight-bearing movement such as walking and resistance or strength exercises can help support bone health.
A balanced diet with enough protein and calcium is important too, along with ensuring we have adequate vitamin D.
It isn't about suddenly becoming an athlete. Small, consistent habits really do matter.
If you have concerns about your bone health or risk of osteoporosis, it is worth discussing them with your GP.
Nourishing Yourself Through Menopause
I don't believe menopause needs a complicated special diet.
I think of it more simply: plenty of colourful vegetables and fruit, good sources of protein, whole grains, healthy fats, calcium-rich foods and plenty of water.
Rather than concentrating entirely on what we should remove, I prefer to think about what we can add to nourish ourselves.
And I think that applies to more than just food.
Making time for rest, movement, friendships and the things we enjoy is another way of looking after ourselves during this stage of life.
Why We Need to Talk More Openly About Menopause
Perhaps this is the biggest thing I have learned.
We need to talk about menopause.
There shouldn't be embarrassment around forgetting a word, having a hot flush in the middle of a conversation, admitting that we're exhausted or saying that emotionally we're just not ourselves today.
And we shouldn't feel that we simply have to put up with symptoms either.
Lifestyle changes can be enormously supportive, but there are also medical treatments and professional supports available.
If symptoms are affecting your health, sleep, relationships, work or quality of life, speak with your GP or another appropriately qualified healthcare professional about the options available to you.
Menopause isn't one woman's story.
Some women sail through it. Some struggle enormously. Many of us probably sit somewhere in between, with good days, difficult days and quite a lot of learning along the way.
This is simply my experience and some of the little things that are helping me navigate this stage of my life.
And if sharing it starts a conversation between even two women who realise they're experiencing some of the same things, then I think that's a very good thing.
Warmly,
Barbara McAteer Founder, Josie's Botanicals
Further Information and Support
If you're experiencing menopause or perimenopause and would like more information, these trusted resources offer additional guidance.
Ireland: HSE Ireland: Things You Can Do During Menopause . Practical advice about managing symptoms and looking after your wellbeing.
United Kingdom: NHS: Symptoms of Menopause and Perimenopause . Information about common symptoms and changes associated with menopause.
International: International Menopause Society: World Menopause Day 2026 . Information about World Menopause Day and its 2026 theme, Chronic Pain at Midlife.
This article shares my personal experiences and general wellbeing information. It is not intended to replace medical advice. Please speak with your GP or another appropriately qualified healthcare professional about any symptoms or treatment options.