Prioritising ultra-processed snacks over balanced meals

There’s been a huge wave of scary headlines about ultra-processed foods (UPF) – most of which should be taken with a pinch of salt. But it’s a fact that eating too much UPF on a daily basis can be detrimental to gut health, partly because it tends to take the place of other nutrient-rich grub. Given the role a healthy diet plays in soothing symptoms, a diet that prioritises quick, pre-packaged snacks over balanced meals could make your menopause transition feel harder.

Not taking your sleep seriously enough

Interrupted sleep is a common menopause symptom, but that doesn’t mean it’s not worth trying to improve how much you get. Sleep deprivation can cause inflammation, and inflammation can increase fatigue – making it a vicious circle. Even if you do struggle with interruptions or insomnia, finding more opportunities to properly relax is important.

Staying sedentary for too long

Exercise can be hard when you’re struggling with symptoms, especially if they include painful joints and low mood. But we know that being physically inactive can have a hugely negative impact on our guts. A 2023 study found that a lack of physical exercise can affect the composition, diversity, abundance and function of gut microbiota, while a 2024 paper in The Lancet suggested that a sedentary lifestyle increases the risk of developing various gastrointestinal diseases.

“I’m a menopause GP and these are the 3 gut health habits that might make your menopause experience worse”