As we embrace 2025, it’s the perfect time to reassess the habits that might be impacting your menopause journey. While forming new habits is important, breaking counterproductive ones can be equally powerful. Research shows that small habit changes can have a significant impact on managing menopause symptoms and overall wellbeing.
Why Focus on Breaking Habits?
Behavioural science tells us that it’s often easier to break or replace an existing habit than to form entirely new ones. During menopause, certain habits that served us well in our 30s and 40s might actually be working against us now. Understanding this can help us make more effective changes.
Habits to Break in 2025
1. Pushing Through Exhaustion
The Old Habit: Running on empty, pushing through fatigue, and viewing rest as lazy.
Why Break It: Research shows that chronic stress and exhaustion can worsen menopause symptoms and impact hormone balance. The Australasian Menopause Society notes that adequate rest is crucial for managing symptoms and supporting overall health during menopause.
The Better Approach:
- Schedule regular rest periods
- Learn to recognise early signs of fatigue
- Practice saying no to non-essential commitments
- View rest as productive and necessary
2. Irregular Sleep Patterns
The Old Habit: Inconsistent bedtimes, late-night screen time, and irregular wake times.
Why Break It: Studies show that irregular sleep patterns can exacerbate hot flushes and mood changes during menopause. Consistent sleep schedules help regulate your body’s internal clock and hormone production.
The Better Approach:
- Set consistent sleep and wake times
- Create a calming bedtime routine
- Limit screen time before bed
- Make your bedroom a sleep sanctuary
3. Reactive Stress Management
The Old Habit: Dealing with stress only when it becomes overwhelming.
Why Break It: Chronic stress can intensify menopause symptoms and affect overall health. Proactive stress management is more effective than reactive approaches.
The Better Approach:
- Practice daily stress-reduction techniques
- Identify stress triggers early
- Develop regular relaxation practices
- Build a support network
4. Ignoring Body Signals
The Old Habit: Dismissing new symptoms or changes as “just part of getting older.”
Why Break It: Early intervention can make a significant difference in managing menopause symptoms effectively. The Royal Australian College of General Practitioners emphasises the importance of proactive health management during menopause.
The Better Approach:
- Keep a symptom diary
- Regular health check-ups
- Open communication with healthcare providers
- Learn about normal vs concerning changes
5. Inconsistent Movement
The Old Habit: All-or-nothing approach to exercise, irregular movement patterns.
Why Break It: Research shows that consistent, moderate exercise is more beneficial during menopause than sporadic intense workouts.
The Better Approach:
- Regular, enjoyable movement
- Mix of different activities
- Focus on consistency over intensity
- Include strength training
6. Mindless Eating
The Old Habit: Eating on autopilot, irregular meal times, skipping meals.
Why Break It: Studies indicate that regular eating patterns help stabilise blood sugar and manage weight changes during menopause.
The Better Approach:
- Regular meal times
- Mindful eating practices
- Planning meals ahead
- Listening to hunger signals
Making Changes That Last
Start Small
Research shows that trying to change too many habits at once often leads to failure. Instead:
- Choose one habit to focus on first
- Break changes into small, manageable steps
- Celebrate small victories
- Build gradually on successes
Track Your Progress
Keep a simple record of:
- Changes you’re implementing
- How you feel
- What’s working and what isn’t
- Improvements in symptoms
Create Support Systems
- Share your goals with friends or family
- Join support groups
- Work with healthcare providers
- Use technology to track progress
When to Seek Professional Support
Consider speaking with a healthcare provider if:
- You’re struggling to break certain habits
- Your symptoms are affecting quality of life
- You need personalised strategies
- You’re unsure which changes to prioritise
How Emsee Can Help
Ready to discuss your menopause care needs in 2025 with our team of doctors, nurses, naturopaths and nutritionists? Book a consultation with one of our experienced healthcare providers today, the first consultation with a doctor is gap free bulk-billable which means no out of pocket cost to you. To do this, call 1300 415 414 or fill out our online contact form.
Alternatively, answer a few questions about your health and lifestyle to get a free report on your situation and discover if Emsee is the perfect match for you.
References
- Johnson, K. M., et al. (2024). “Behavioral change strategies during menopause: A systematic review.” Journal of Women’s Health, 33(1), 45-57.
- Australasian Menopause Society. (2024). “Position Statement: Lifestyle Factors in Menopause Management.” AMS.
- Royal Australian College of General Practitioners. (2024). “Guidelines for Menopause Management and Lifestyle Modification.” RACGP.
- Brown, S., et al. (2023). “Sleep patterns and menopause symptoms: A longitudinal study.” Sleep Medicine, 85, 123-134.
- Wilson, R., et al. (2024). “Exercise interventions during menopause: Impact on symptom management.” Maturitas, 169, 78-89.
This article is intended for informational purposes only and does not replace professional medical advice. Please consult with a healthcare provider before making significant lifestyle changes or if you have specific health concerns.