October 18, 2025, marks World Menopause Day—a global initiative founded by the International Menopause Society (IMS) in 2009 to raise awareness about menopause support and treatment options available to help women thrive during this transformative life stage (International Menopause Society, 2025). This year’s theme, “Lifestyle Medicine,” couldn’t be more aligned with our approach at Island Wellness Clinic in Florida.
At IWC, we’ve always believed that menopause treatment isn’t just about managing symptoms—it’s about empowering you to live your healthiest, most vibrant life. And when it comes to navigating perimenopause and menopause, the choices you make every day can profoundly impact how you feel.
What Is Lifestyle Medicine for Menopause?
Lifestyle medicine for menopause recognizes that the foundation of health lies in the daily decisions we make. It’s about harnessing the power of nutrition, movement, sleep, and stress management to support your body through hormonal transitions and menopause symptoms (Anekwe et al., 2025).
For women navigating perimenopause and menopause, these lifestyle factors aren’t just nice-to-haves—they’re essential tools that can help manage common menopause symptoms like hot flashes, night sweats, mood swings, fatigue, brain fog, and weight changes.
The Four Pillars of Lifestyle Medicine for Menopause
Nutrition: Fuel Your Body Right
What you eat matters more than ever during menopause. A balanced diet rich in whole foods, lean proteins, healthy fats, and plenty of vegetables can help stabilize blood sugar, reduce inflammation, and support hormonal balance. Certain nutrients—like calcium, vitamin D, and omega-3 fatty acids—become especially important for bone health and mood regulation (Cano et al., 2024). Research shows that adherence to a healthy diet can reduce the risk of metabolic syndrome, heart disease, diabetes, and cancer during the menopausal transition (Alnjadat et al., 2024).
Movement: Stay Active, Stay Strong
Regular physical activity isn’t just about maintaining a healthy weight. Exercise helps preserve bone density, boosts mood, improves sleep quality, and can even reduce the frequency and severity of hot flashes (Castro et al., 2025). Research indicates that regular exercise can cut the number and intensity of hot flashes while also ensuring metabolic health (Harvard Health Publishing, 2025). Whether it’s strength training, walking, yoga, or dancing, finding movement you enjoy makes all the difference.
Sleep: Prioritize Rest
Quality sleep often becomes elusive during menopause, but it’s crucial for mental clarity, emotional balance, and physical recovery. Creating a consistent sleep routine, managing nighttime temperature, and addressing sleep disruptions can transform your energy levels and overall well-being.
Stress Management: Find Your Calm
Chronic stress can amplify menopausal symptoms and disrupt hormonal balance. Practices like meditation, deep breathing, journaling, or simply carving out time for activities you love can help you navigate this transition with greater ease and resilience.
An Integrative Approach to Menopause Care
At Island Wellness Clinic, we believe the most effective menopause care combines lifestyle medicine with medical support. The 2025 IMS White Paper highlights growing evidence supporting lifestyle medicine as a foundational strategy to improve menopausal symptoms, reduce chronic disease risk, and enhance quality of life (Anekwe et al., 2025). Our Island Menopause Program was designed with this evidence-based philosophy in mind.
This comprehensive 6-month program includes:
- Personalized hormone replacement therapy tailored to your unique needs
- A customized nutrition eating system to support your hormonal health
- A 30-minute at-home gym routine that fits your busy lifestyle
- Evidence-based supplement recommendations
- DNA analysis to understand your individual health blueprint
- Regular follow-up visits to monitor progress and adjust your plan
We’re not just treating symptoms—we’re partnering with you to restore balance, reignite your energy, and help you reclaim the vitality you deserve.
You Don’t Have to Navigate This Alone
Menopause is a natural transition, but that doesn’t mean you have to suffer through it. With the right support and guidance, you can experience this life stage with confidence, energy, and clarity.
This World Menopause Day, we invite you to take the first step toward feeling like yourself again. Whether you’re dealing with hot flashes, fatigue, mood swings, or simply want to optimize your health during this transition, we’re here to help.
Ready to take control of your menopause journey?
Schedule a consultation with Island Wellness Clinic today and discover how lifestyle medicine and personalized hormone therapy can transform your well-being.
📞 Call us at 239-342-8854
📧 Email team@iwcmed.com
🌐 Visit iwc-med.com to learn more
Together, we’ll help you not just get through menopause—but thrive through it.
References
Alnjadat, R., Momani, E. A., Etoom, M., Hamdan, F., & ALrub, S. A. (2024). Level of adherence to diet and physical activity among menopausal women and influencing factors in Jordan: A descriptive cross-sectional study. Frontiers in Public Health, 12, 1333102. https://doi.org/10.3389/fpubh.2024.1333102
Anekwe, C., Nappi, R., & International Menopause Society. (2025). The role of lifestyle medicine in menopausal health: A review of non-pharmacologic interventions [White Paper]. International Menopause Society. https://www.imsociety.org/education/world-menopause-day-2025/
Cano, A., Chedraui, P., Goulis, D. G., Lopes, P., Mishra, G., Mueck, A., Senturk, L. M., Simoncini, T., Stevenson, J. C., Stute, P., Tuomikoski, P., Rees, M., & Lambrinoudaki, I. (2024). The importance of nutrition in menopause and perimenopause—A review. Nutrients, 16(1), 85. https://doi.org/10.3390/nu16010085
Castro, T. L., Silva, B. R., Panissa, V. L. G., & Evangelista, F. S. (2025). Healthy adipose tissue after menopause: Contribution of balanced diet and physical exercise. Exploration of Endocrine and Metabolic Diseases, 2, 101424. https://doi.org/10.37349/eemd.2025.101424
Harvard Health Publishing. (2025). Outsmarting perimenopause. Harvard Health. https://www.health.harvard.edu/womens-health/outsmarting-perimenopause
Institute for Functional Medicine. (n.d.). Healthy nutrition at menopause. https://www.ifm.org/articles/healthy-nutrition-at-menopause
International Menopause Society. (2025). World Menopause Day 2025. https://www.imsociety.org/education/world-menopause-day-2025/
Simoncini, T., Hillard, T., & International Menopause Society. (2025). State of the art in menopause: Current best practice approaches from the IMS World Congress 2024, Melbourne. Climacteric, 28(1), 98-103. https://doi.org/10.1080/13697137.2025.2457993