Your Monthly Menopause Round Up-January
- glenkate
- Jan 1
- 3 min read
Welcome to December's Menopause Unmasked Round Up!
Happy New Year!
January often brings pressure to “start fresh,” overhaul habits, or suddenly become a new version of ourselves. During perimenopause or menopause, this kind of all-or-nothing thinking can increase stress, dysregulation, and frustration, often leading to disappointment when we do not meet our own expectations.
Let’s make January feel lighter, calmer, and more grounded.
Menopause News
Hormone fluctuations, not just hormone loss, drive many menopause symptoms
Research consistently shows that during perimenopause, it is the fluctuation of hormones such as oestrogen and progesterone, rather than simply low levels, that contributes to symptoms like low mood, anxiety, disrupted sleep, and night sweats.
Studies published in journals such as The Journal of Clinical Endocrinology & Metabolism and Menopause (The North American Menopause Society) have found that greater variability in oestradiol levels is associated with increased mood symptoms and sleep disturbance during the menopausal transition.
This helps explain why symptoms can:
• Appear suddenly
• Come in waves
• Worsen during stress, illness, or disrupted routines (such as the festive period)
Why this matters and what to do:
• Supporting sleep and stress regulation can help reduce intensity of symptoms
• Gentle, consistent routines help buffer hormonal swings
• It reinforces the value of a compassionate January reset, not extreme resolutions.
Quick Tip!
Here are three simply actions you can implement to support yourself and calm the Nervous System this New Year.
When hormones are fluctuating, the nervous system often feels on high alert. Before focusing on “doing more,” support your body to feel safe and settled.
Minute Breathing Reset (anytime, anywhere)
Try this once or twice a day — especially before bed or during moments of overwhelm:
• Inhale through the nose for 4
• Pause for 2
• Exhale slowly through the mouth for 6
Repeat for 5–8 rounds
Longer exhales signal safety to the nervous system, which can help reduce anxiety, calm racing thoughts, and support better sleep.
Gentle Reminder: Hydration Matters
Even mild dehydration can worsen:
• Headaches
• Fatigue
• Brain fog
• Hot flushes
Start your day with a glass of water before caffeine, and aim to sip regularly rather than “catching up” later.
One More Small Supportive Habit
Choose one anchor habit you can return to daily — not perfectly, just consistently.
Examples:
• A short walk in daylight
• Five minutes of stretching
• A regular bedtime wind-down cue (same music, same time, phone free time, a relaxing bath)
Small, steady habits help buffer hormonal fluctuations far more effectively than big January overhauls.
What We Are Up To
This month I’m starting a new midwifery job, an educational role within a new maternity department. For now, my focus will be on settling into this new chapter and giving myself the space I need to grow.
While I’m look at further workshops in 2026, I’m also being intentional about pace and balance as I settle into my midwifery role. This season is about sustainability, not overcommitment. I am, as you know, on my own rollercoaster of perimenopause myself.
During this time, I am very much available for:
• 1:1 menopause coaching
• Workplace menopause sessions
• Keynote talks and community education
If you’d like support, have an idea, or are interested in bringing Menopause Unmasked into your organisation or community, I’d love to hear from you.
And as always, if there’s something specific you’d like me to create, cover, or talk about — please let me know. Your feedback is always valued.
