Menopause, Resolutions, and the Diet Trap

Alright, ladies, here we are again – another January, another wave of “New Year, New You!” nonsense.

Everywhere you look, there’s someone telling you to overhaul your entire life by February. And honestly? It’s exhausting. I say New Year, Same You – with a sprinkle of realistic tweaks.

Let’s be real: most New Year’s resolutions last about as long as my patience for hot flashes. By mid-January, 80% of us are already sliding off track. So why set ourselves up for failure with impossible goals?

Instead, let’s focus on small, simple changes that actually fit into our busy lives – because if it’s too complicated, we all know it won’t stick!

Dodge the Diet Trap

Crash diets and extreme food plans? No thanks. When you’re dealing with menopause, the last thing you need is another thing to stress over. Instead of falling into the diet trap, think small swaps that are easy to manage and actually make you feel good. Here are a few simple tweaks that can make a big difference:

• Track What You Eat – No, not obsessively! Just jot down what’s on your plate for a week. It’s amazing what you notice when you pay attention. Maybe that “occasional” biscuit habit happens daily (oops). Awareness is half the battle!
• Drink a Pint of Water Before You Eat! - The body cannot recognise whether it is hungry or thirsty - so try the pint of water before you eat.
• Pasta for Zoodles – Love a big bowl of pasta but want to cut back on carbs? Swap it for zucchini zoodles (spiralised courgette). They’re quick, tasty, and you still get to twirl something around your fork.
• Rice for Cauliflower Rice – Cauliflower rice cooks in minutes and works perfectly in stir-fries and curries. Bonus: it’s packed with nutrients and way easier on the waistline. Put a cauliflower head in a blender with some chopped onion and season - job done 😀 alternatives to onion are chopped coriander or toasted cumin seeds.
• Sugary Drinks for Sparkling Water – If you’re hooked on fizzy drinks, try swapping them for sparkling water with a splash of lime or a handful of berries. It’s refreshing and cuts out the sugar crash.
• Crisps for Nuts – Craving a salty snack? Grab a handful of almonds or walnuts instead of crisps. They’re full of good fats and keep you fuller for longer.

Move It (Without Overthinking It)

No need to sign up for a marathon or start extreme CrossFit. How about a Pilates class? It’s gentle on the joints, brilliant for your core, and helps manage menopause symptoms like stress and sleepless nights. Or just go for a brisk 15-minute walk – your future self will thank you!

Keep It Doable

The key to making any change stick is to keep it simple and easy. If it feels like a chore, it won’t last. Pick one or two changes and see how they fit. And remember, there’s no need for perfection. Progress is the goal here! Remember 1% difference is all it takes.

You’ve Got This

So, let’s ditch the unrealistic “New You” pressure and celebrate the amazing you that you already are.

Little by little, with a few tweaks here and there, 2025 can be the year you feel better, stronger, and more in control.

Here’s to small changes and big wins, ladies! 🥂 (Mocktail version, of course!)