Menopause in the Winter Months

Published on 5 November 2025 at 20:57

Coping With Menopause During the Winter Months — Why Staying Active Matters

Menopause can feel like a rollercoaster at the best of times. Add shorter days, colder weather, and reduced sunlight into the mix, and winter can amplify some of the symptoms many women already struggle with — low mood, fatigue, weight gain, hot flushes, and disrupted sleep. The good news? There are practical ways to manage these challenges and feel more in control. One of the most powerful tools is staying physically active.

Here’s how the winter months can affect menopause — and why movement is one of the best things you can do for your body and mind.

❄️ Why Winter Can Make Menopause Harder

1. Reduced sunlight and vitamin D levels

Less sunlight during winter affects serotonin (your “feel-good” hormone) and can worsen mood swings, anxiety, and seasonal depression. Low vitamin D is also linked to muscle weakness and bone loss — something that’s already a concern during menopause.

2. Changes in routines

It’s tempting to hibernate when it’s cold outside. But staying indoors more often can lead to more sedentary days, which can cause weight gain, stiff joints, and reduced energy levels.

3. Sleep disruption

Hot flushes + winter heating + restless nights = a perfect storm for poor sleep. Fatigue during the day then makes it even harder to stay active.

🏃‍♀️ Why Staying Active Is Essential

Regular movement isn't just about “exercising.” It’s about supporting your hormones, your mental wellbeing, and your long-term health.

✅ Boosts your mood

Exercise releases endorphins and helps balance hormones that influence stress and anxiety — ideal if you're dealing with mood swings or irritability.

✅ Helps manage weight and metabolism

Menopause slows metabolism due to hormonal changes and muscle loss. Activity helps burn calories and maintain muscle mass.

✅ Strengthens bones and joints

Oestrogen decline impacts bone density. Weight-bearing exercise (walking, strength training, yoga) helps reduce the risk of osteoporosis.

✅ Improves sleep

Movement during the day helps reset your sleep–wake cycle, making it easier to fall asleep and stay asleep.

☀️ Simple Ways to Stay Active in Winter

You don’t need a gym membership or hours of free time. Small, consistent habits make a big difference.

1. Get outside when you can

Even a 10–15 minute daylight walk boosts serotonin and vitamin D levels.

Tip: Try walking straight after lunch — it helps digestion and breaks up your day.

2. Work with a Personal Trainer or do strength training at home -

Working with a personal trainer such as myself will get you out the house, motivated to exercise and provide a welcome break to being stuck indoors on a winter's day or if you're doing training at home use resistance bands, hand weights, or even bodyweight exercises to help protect bones and increase muscle mass.

Aim for: 2–3 sessions per week.

3. Try low-impact movement

Yoga, Pilates, and swimming are gentle on joints and help reduce stress.

4. Make movement part of your routine

Park farther away from shops
Take stairs instead of lifts
Stretch during TV ad breaks

5. Choose activities that bring joy

Movement should feel rewarding, not like a chore.

🌿 Lifestyle Tips to Help You Thrive This Winter

Prioritise sleep hygiene: cool bedroom, avoid screens before bed.
Stay hydrated: central heating can cause dehydration, worsening hot flushes.
Supplement with vitamin D: especially if sunlight exposure is limited (speak to your doctor).
Eat nourishing whole foods: include lean protein, leafy greens, and omega-3s.

💬 Final Thoughts

Menopause is a natural transition, not a loss of who you are. Winter may present extra challenges — physically and emotionally — but staying active is one of the most empowering ways to support your wellbeing.

Movement gives energy, confidence, and resilience. It doesn’t matter how you move — what matters is that you keep moving.