18/07/2026
🥵 We’ve all been blaming the 30°C heat...
..and yes, it can make hot flushes, sleep and energy feel worse.
But if you’re feeling exhausted, bloated, irritable or struggling with brain fog, the weather might not be the whole story.
Here are 6 habits I see making menopause symptoms harder than they need to be:
☕️Coffee before breakfast
Coffee isn’t the enemy, but on an empty stomach it can increase your stress response (and aggravate any gut sensitivities).
Eat breakfast first and then enjoy your coffee.
🍳Not eating enough protein
Protein helps support blood sugar and energy as well as muscle. And you won’t be reaching for the sugary snacks throughout the day.
Aim to include 30g per meal.
🥒Not eating enough full stop
Under-fuelling can leave you tired, hungry and make symptoms harder to manage. And it could be the reason you’re not losing weight if that is your goal.
Nourish your body consistently.
😫Running on stress
Chronic stress can disrupt hormones, sleep and blood sugar.
Even 10 minutes of calm each day to reset makes a difference.
🏃♀️Too much punishing exercise
Endless cardio can create even more stress for your body.
Focus on a balance of strength training, walking and recovery (yoga / stretching)
🥱Poor quality sleep
Of course the heat doesn’t help, but good sleep habits matter.
Keep your bedroom cool, stick to a routine where possible and limit screens before bed.
Small changes to your daily habits really can make a big difference to your symptoms.
If you’re struggling with any of these send me a DM and let’s chat about how to get you feeling more like yourself again.
