You can't avoid menopause, but these simple lifestyle changes in your 20s and 30s can make it smoother

Menopause might feel far off in your 20s or 30s, but the habits you build now — from sleep to stress to exercise — can shape how you experience it later.

Published: February 18, 2026 at 12:42 PM

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Menopause — it’s one of those life transitions many of us like to ignore until it happens. But what if engaging with it earlier could make the whole experience easier to navigate?

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Of course, much about menopause is beyond our control. Most of a woman’s experience is already influenced by genetics. “Genetics play a major role in determining when menopause happens and how likely someone is to experience issues like hot flushes or mood changes,” says Miss Charlotte Cassis, consultant obstetrician and gynaecologist at HCA UK’s The Portland Hospital.

“There are lots of factors that can influence when and how you become menopausal, but it can be caused by events such as having your ovaries removed, a hysterectomy, radiotherapy to the pelvic area as a treatment for cancer or if you have received certain types of chemotherapy drugs that treat cancer. In addition, women with autoimmune diseases can have an earlier menopause,” adds Dr. Louise Newson, GP and hormone specialist.

However, that doesn’t mean we’re completely powerless. Menopause is shaped by behaviours as well as biology. Charlotte explains that “lifestyle factors (like sleep, stress, smoking, exercise, and nutrition) can influence the intensity or frequency of symptoms.”

That said, women shouldn’t feel responsible for their symptoms or expect to avoid them entirely, because lifestyle factors “don’t override your underlying physiology,” Charlotte says.

“It’s helpful to think of lifestyle as something that can support you through the transition, not something that dictates your experience or that you can ever perfect. Women shouldn’t interpret lifestyle advice as a promise that symptoms will be avoided entirely, but more as a tool to help navigate them,” says Charlotte.

"Every woman will experience menopause, and preparation matters," Heather Jackson, founder and CEO of GenM, a company that aims to improve menopause awareness and help consumers buy actually useful menopause products, says. "The better prepared you are, the better the experience can be. You wouldn’t turn up to a marathon in slippers and a dressing gown, straight off the sofa with no idea what to expect. You’d prepare: physically, emotionally, and mentally. Menopause is one of the biggest marathons many women will ever run, so it deserves the same mindset."

If you’re in your 20s or 30s, don’t stress just yet — but do educate yourself

Firstly, if you’re in your 20s or 30s, you probably don’t need to start worrying, but is is a good idea to educate yourself about menopause.

Menopause is a normal life stage, not a medical failure. What women need is information, not fear, and support, not self-blame.

Miss Charlotte Cassis, consultant obstetrician and gynaecologist at HCA UK’s The Portland Hospital

"Menopause is a life transition that affects women’s health, relationships, working lives and the wider economy, yet it’s still something most women learn about far too late. GenM’s research shows that 61% of women are blindsided by menopause. On average, women can only name three to five of the 48 recognised signs, and six in ten don’t initially connect what they’re experiencing to menopause at all. This lack of awareness is exactly why earlier understanding matters," Heather says.

Menopause doesn’t suddenly appear in your late 40s or 50s as we often assume. It’s a long transition that starts at perimenopause, which can begin up to 10 years earlier, yet many women only start learning about it once they’re already struggling.

Heather Jackson, founder and CEO of GenM

Louise doesn’t believe we should wait until our 40s or 50s to think about menopause, either, because “hormone changes don’t suddenly start during perimenopause and menopause – they can happen throughout our lives,” she says. “I always recommend that women are in tune with their menstrual cycles, and if you notice any physical or mental health changes it’s always worth asking if it could be your hormones.”

“The hormones oestradiol (the most beneficial form of oestrogen), progesterone and testosterone are involved in all sorts of systems throughout our bodies and can throw up any number of symptoms from brain fog, fatigue, dry or itchy skin, muscle aches and pains, plus urinary symptoms. They also play a key role in balancing our moods, and low mood is often a sign of low or fluctuating hormones,” she says.

Female doctor discussing treatment on digital tablet with female patient in exam room

In your 20s and 30s, “what matters is awareness, not anxiety – knowing what’s normal, what isn’t and when to seek help,” Charlotte says. “You don’t need to be hyper‑vigilant; you simply need accurate information long before symptoms start.”

But making some healthy lifestyle changes can not only improve your hormonal health and wellbeing now, but also potentially lessen the intensity or frequency of menopause symptoms later on.

Here’s what Charlotte recommends thinking about before menopause:

Louise recommends getting in tune with your hormonal health, too.

“Many women in their 20s and 30s use hormonal contraceptives in the form of the pill, implant or hormonal coil. It’s worth knowing that the vast majority of contraceptives contain synthetic hormones, which have different chemical structures compared to your natural hormones and body-identical hormones (which are hormones that have the same chemical structure as hormones made in your body), and this can impact your hormone health,” she says.

“It’s worth discussing your suitability for a newer type of combined oral contraceptive pill which contains body-identical oestradiol, and a newer type of synthetic progesterone (known as progestogen) which is safer than synthetic alternatives.”

Having children and hormonal issues can affect when and how a women experiences menopause

mother hugging her two sons in a field with trees behind her

“Women who have previously experienced PMS, PMDD and postnatal depression are more likely to experience mood changes during perimenopause and menopause, as areas of their brains are more sensitive to hormonal changes,” Louise says.

Research is so far inconclusive on whether women who have children have more intense symptoms than women who don’t — some studies suggest they do, whereas others suggest that women who have never given birth have more severe symptoms.

But we do know that the timing of menopause can be affected by motherhood.

Women who have given birth, particularly multiple times or who have breastfed, tend to reach menopause slightly later and have a lower risk of premature or early menopause (before 45) compared to women who have never been pregnant.

Miss Charlotte Cassis, consultant obstetrician and gynaecologist at HCA UK’s The Portland Hospital

It can be more difficult to identify menopause symptoms if you have children, Charlotte says. This is because mothers are having children later in life and undergoing fertility treatment — the symptoms of which overlap with the symptoms of pregnancy, breastfeeding, and perimenopause.

And it’s not just being pregnant that can affect mothers’ experiences of menopause.

“For many mums, what often matters more is the context: the years of broken sleep, high mental load and the sheer pace of life. These can amplify perimenopausal symptoms when they arrive - not because you did anything “wrong,” but because you’ve been running at full capacity for years,” Charlotte says.

The healthy habits that can lessen menopause symptoms

The good news is that making healthy lifestyle changes when you're younger and building robust habits can impact your experience of menopause.

Having a healthy menopause is all about holistic care, and it's never too late — or too early — to start making some simple but effective changes to make the perimenopause and menopause as smooth and symptom free as possible.

Dr. Louise Newson, GP and hormone specialist

These changes are essentially the same healthy habits that we all know we should be doing anyway: eating healthily, exercising (particularly doing strength training), getting enough sleep, and reducing stress.

“The basics really are the most powerful tools, and they’re the same ones that support fertility, pregnancy, mental health and long‑term disease prevention,” Charlotte says. “None of this needs to be extreme. Menopause is not something you “hack” your way through; it’s something you move through with a foundation of overall wellbeing.”

Here’s how to get the basics right and prepare for menopause in the best way.

Eat a varied, nutrient‑dense diet

“A great place to start is by eating a balanced diet with lots of fresh fruit and veg. Try to cut back on processed foods and reduce your sugar intake. Healthy fats, such as olive oil, avocados and nuts, are really beneficial,” Louise says.

“Think whole foods, fibre, healthy fats – not rigid food rules or trend-driven supplements,” Charlotte says.

Don’t smoke

“Smoking is one of the few lifestyle factors clearly shown to bring on menopause earlier and worsen symptoms,” Charlotte says.

Build muscle and stay active

Close-up of unrecognizable black woman working out at home with dumbbells and aerobic step

“Exercise is hugely beneficial — not only can it release endorphins, the feel-good hormones, but it can protect against the long-term effects of hormone deficiency. Lack of oestrogen increases the risk of osteoporosis and cardiovascular disease, so regular exercise will help strengthen bones and help keep your heart healthy,” Louise says.

“Strength training especially helps preserve bone density and metabolism – two things that naturally decline in perimenopause,” Charlotte says. This also helps to maintain bone density.

Prioritise sleep

“Good sleep supports mood regulation and reduces inflammation, both of which are key during hormonal transitions.”

Reduce stress where you can

Charlotte recommends creating realistic boundaries and routines to reduce stress as much as possible.

“So often patients with children talk about the ‘juggle’ during menopause. As parents, we often put our children’s needs over our own, but it’s so important to take time to prioritise your health and wellbeing too. Look at hormone treatments, your nutrition and exercise, how much sleep you are getting – and easier said than done, but look to reduce stress where possible,” Louise says.

Check your nutrient levels

Check your calcium and vitamin D levels, and supplement if they are low, Charlotte says.

Menopause doesn't have to be a struggle

“We need to get away from the prevailing narrative that menopause is something to struggle on with or ‘get through.’ If you take a holistic approach with the right hormone treatments and lifestyle adjustments, it can be a chance to re-set your health and wellbeing for the better,” Louise says.

“Build up your knowledge of hormones, symptoms and treatments so you can be fully involved with discussions with healthcare professionals, and remember you are entitled to ask for a second opinion if you don’t get the hormone treatments you are looking for. Remember, too, the power of community – menopause can feel isolating so talk to your friends and loved ones about how you are feeling. You definitely aren’t alone.”

Heather says: "What makes the biggest difference, in my view, is awareness, understanding, and feeling supported at home, among friends, and in the workplace. Menopause is not something women should feel they have to face quietly or push through alone. With the right information, open conversations, and visible support, it’s entirely possible to navigate this stage while still showing up for your family and for yourself."

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Preparing your body and mind for menopause in your 20s and 30s means approaching the transition with confidence, not fear.

Authors

Serafina Kenny journalist headshot

Serafina KennyDigital Journalist

Serafina Kenny is a Digital Journalist at MadeForMums. She writes news and features and has expertise in health, nutrition, relationships, and history. She has previously written for Business Insider, Women's Health, Stylist, Men's Health US, The i Paper, Dazed, and more. You can contact her with tips and story ideas (or compliments!) at serafina.kenny@immediate.co.uk.

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