Your Monthly Menopause Round Up-January

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.

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Menopause News

Hormone fluctuations, not just hormone loss, drive many menopause symptoms. To find out more read my blog How Hormone Fluctuations Drive Menopause Symptoms here.

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Quick Tip!

Here are three simple 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.

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What We Are Up To at Menopause Unmasked

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.