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Here’s a virtual hug to every woman navigating midlife hormones. If you’re searching for answers, feeling bombarded with advice, and just want to stay active, feel good, and lead a calmer life, we see you.

Over the past few years, I’ve studied menopause with leaders like Dr. Stacy Sims and Tamsen Fadal, and I’m a proud member of the British Menopause Society. Their insights combined with what we’ve seen in our Long Run Collective (LRC) community have transformed how we approach menopause fitness and midlife health.

Below are five common menopause symptoms and the expert backed strategies that really help. This isn’t about quick fixes, it’s a multi-pronged approach: HRT and GP input where needed, plus lifestyle, movement, and mindset shifts.

1. Brain Fog 🧠 – Boost Focus & Energy

Why it happens: Hormonal changes, poor sleep, and low protein intake can cloud thinking.

Strategies that work:

  • Prioritise protein at every meal for steady energy.

  • Add resistance training and interval workouts to increase blood flow.

  • Include mental stimulation (puzzles, reading, learning).

  • Maintain a consistent sleep routine.

  • Supplement tip: Maca Powder and Creatine is recommended by Dr. Stacy Sims to support cognitive function.

2. Joint Pain & Stiffness 🤸‍♀️ – Protect Your Joints

Why it happens: Falling estrogen affects collagen and joint lubrication.

Strategies that work:

  • Use gentle strength training (bands, bodyweight, controlled loads).

  • Practice mobility or yoga daily. We have a wide range of suitable yoga classes here.

  • Opt for low-impact cardio like walking or swimming.

  • Supplement tip: Daily Vitamin D3 and Omega-3 fatty acids can reduce inflammation and adding turmeric to food, such as curry’s, stews or even smoothies.

3. Sleep Disturbances 😴 – Improve Restful Sleep

Why it happens: Hormonal fluctuations and cortisol imbalances disrupt deep sleep.

Strategies that work:

  • Avoid high-intensity workouts late at night.

  • Keep your bedroom cool, dark, and screen-free.

  • Cut caffeine after midday.

  • Try magnesium and calming bedtime rituals.

  • Supplement tip: Adaptogens such as l-theanine, magnesium l-threonate, 5-htp boost serotonin + air relaxation along with valerian root aiding a sense of calm..

4. Weight Gain ⚖️ – Support Your Metabolism

Why it happens: Lower estrogen slows metabolism and shifts fat distribution.

Strategies that work:

  • Focus on resistance training to maintain lean muscle.

  • Mix in high-intensity intervals to boost calorie burn.

  • Eat adequate protein and whole, nutrient-dense foods.

  • Work towards 30g fibre a day.

  • Avoid extreme calorie restriction to prevent energy crashes.

5. Anxiety & Mood Swings 💗 – Calm Your Mind

Why it happens: Hormonal shifts, disrupted sleep, and midlife stressors can heighten anxiety.

Strategies that work:

  • Include aerobic exercise and breathing exercises.

  • Use journaling or guided meditation before bed.

  • Seek talk therapy or peer support.

  • Supplement tip: Dr Tamsan Fadal recommends supplements 5-HTP and Black Cohosh.

The Long Run Approach to Menopause Health

Menopause isn’t one size fits all. At Long Run Collective, we help women look after their long-term health, stay active for the long run, and keep chasing meaningful goals every decade of life.

💛 Save this blog if you need a reminder.

📩 Want personalised coaching or menopause friendly training plans? Reach out we’d love to support you – longruncollective@gmail.com

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