How to build a morning routine that supports menopause symptoms

Menopause is a transformative time, but let’s face it: some of those transformations can be challenging. From night sweats that rob you of restful sleep to morning fatigue and mood swings, starting your day off right may feel like an uphill battle. But here’s the thing: crafting a thoughtful morning routine can empower you to face menopause with more energy, calm, and clarity.

Your mornings are more than just a start to the day - they’re an opportunity to reset, recharge, and set a positive tone. Let’s explore how you can create a morning routine that not only supports your menopause symptoms but helps you thrive.

Hydration: A morning must-have

After a night’s sleep, your body is naturally dehydrated. For women going through menopause, dehydration can exacerbate common symptoms like headaches, fatigue, and brain fog. Starting your day with a tall glass of water - before coffee - is an easy but powerful way to set yourself up for success.

For an added boost, consider making it a habit to drink water with a slice of lemon or a pinch of Himalayan salt. Both options provide essential minerals and electrolytes, giving your body a gentle wake-up call.

The art of waking up gently

Gone are the days when a jarring alarm was the only option. Now, with tools like sunrise alarm clocks or calming chime tones, you can ease into your morning without spiking your stress levels. Once you’re awake, spend a few minutes doing deep belly breathing or even practicing gratitude to ground yourself before jumping into the day.

Movement: Energise your morning

Whether you wake up feeling stiff or sluggish, incorporating movement can make a world of difference. Menopause often brings joint pain or muscle stiffness, so gentle exercise in the morning helps improve circulation, flexibility, and overall energy.

This doesn’t mean you need to do a full-blown workout at dawn - 10-15 minutes of yoga stretches, a brisk walk, or a short Pilates session is enough to wake up your body and boost your mood. Focus on movements that feel good for you, like child’s pose or downward dog for stretching, or light strength training to support bone health.

Breakfast: Fuel for hormonal balance

Breakfast can either stabilise your blood sugar or leave you on an energy rollercoaster. Hormonal shifts during menopause often cause fluctuations in blood sugar levels, leading to fatigue or cravings later in the day. A balanced breakfast with protein, healthy fats, and fibre can help maintain steady energy levels.

Some easy options include:

• Greek yogurt topped with flaxseeds and fresh berries (great for omega-3s and antioxidants).
• A smoothie with whey protein, spinach, almond butter, and a handful of chia seeds.
• Avocado toast on whole-grain bread with a poached egg for a boost of healthy fats and protein.

Set your intentions

Menopause can sometimes leave you feeling like you’re playing catch-up with life, but a simple mindset shift in the morning can make all the difference. Take 5 minutes to set your intentions for the day - whether it’s writing down your top three priorities, reflecting on what you’re grateful for, or simply deciding to move through the day with calm and grace.

Setting intentions creates focus and helps you feel more in control, even when the unexpected happens.

Mindfulness for stress relief

Hormonal fluctuations often amplify stress, making mindfulness a key part of any menopause-friendly morning routine. Whether you prefer meditation, guided breathing exercises, or simply sitting in silence with a cup of tea, dedicating time to mindfulness can help reduce anxiety and bring clarity to your day.

If you’re new to mindfulness, start small. Try a simple 5-minute guided meditation or a breathing exercise like inhaling for four counts, holding for four counts, and exhaling for six counts. These practices may seem small, but their impact is significant.

Don’t skip your supplements

Menopause often calls for extra nutritional support, and the morning is the perfect time to incorporate supplements into your routine. Supplements like magnesium can help with sleep and relaxation, while adaptogens like ashwagandha are great for managing stress. A multivitamin can also provide the nutrients you need to support overall well-being.

Make it a habit to take your supplements with breakfast, ensuring your body has the fuel it needs to tackle the day ahead.

Resist the phone scroll

How often do you reach for your phone as soon as you wake up? It’s tempting, but this habit can immediately flood your brain with stress-inducing notifications or social media comparisons. Instead, commit to a tech-free first 30 minutes. Use this time to hydrate, move, reflect, and focus on yourself.

Why morning routines matter during menopause

Menopause often brings unpredictability to how you feel each day. A thoughtful morning routine can serve as an anchor, helping you start your day with calm, energy, and intention.

Remember, your routine doesn’t need to be perfect or overly complicated. Start with one or two practices and build from there. Over time, these small but impactful habits will not only help manage your symptoms but will also empower you to feel more in control during this phase of life.

Menopause is a new chapter, and your mornings can be the foundation for writing it your way. So hydrate, move, nourish, and breathe - it’s your time to shine.