Supporting Mood, Sleep, and Balance Through the Menopause

October 18th marks World Menopause Awareness Day — a great excuse, I think, to actually talk openly about what’s going on with our bodies rather than just “getting on with it.” This year’s theme, Lifestyle Medicine, really hits home for me because I’ve noticed how much the small stuff — the everyday choices — can make or break how I feel. Honestly, I’m starting to think Lifestyle Medicine is less of a buzzword and more of a lifeline.

From what we eat and how we move to how we sleep and even what we choose to drink, the little tweaks really do add up. At SENTIA, we believe this whole transition can be a time of renewal — and that what’s in your glass can actually help smooth some of the rough edges that menopause brings with it.

Why the Menopause Happens

The menopause is a natural part of life: ovaries stop releasing eggs, periods stop showing up, and suddenly we’re all googling symptoms we never thought we’d have. It’s only officially menopause after a full year without a period, but perimenopause — those in-between years — can feel like a rollercoaster all on their own. Speaking from experience, it can leave you blinking into space wondering, “Is it me? Is it hormones? Is it both?”

Hormones start doing their own thing — oestrogen and progesterone stop playing by the monthly rules. And when they wobble, so do we. Hot flushes, poor sleep, low mood, feeling on edge — they’re all part of the hormonal circus. Natural, yes. Easy, no.

The Role of GABA – The Brain’s Calming Messenger

If you’ve ever wondered why you feel more anxious, wired, or wide awake at 3am for absolutely no reason, GABA might be the missing link. I certainly had a few “aha” moments learning about it. .

GABA is the brain’s calming chemical — like an internal dimmer switch. During our reproductive years, progesterone helps boost GABA's soothing effect. Together, they help keep us steady, less anxious, and able to sleep like normal humans.

But when progesterone drops during perimenopause and menopause, that natural calming support weakens. Suddenly the “calm and steady” button doesn’t work quite as well — which explains the jumpiness, the irritability, and the nights staring at the ceiling wondering why your brain is doing karaoke.

Current Treatments — and Their Limits

Hormone Replacement Therapy (HRT) is still the go-to treatment for many women, and it works wonders for plenty.

But it’s not for everyone. Some women don’t want hormones, some can’t take them, others just don’t feel great on them. Antidepressants like SSRIs can help with mood symptoms, but let’s be honest — they can come with side effects that are no fun either.

Lifestyle Medicine: The Broader Picture

The International Menopause Society’s 2025 White Paper highlights six pillars of Lifestyle Medicine: eating well, moving your body, looking after your mind, avoiding risky substances, prioritising sleep, and nurturing relationships. To me, it’s basically a reminder to take care of the whole person — not just one bit at a time.

Building these habits into daily life can ease hot flushes, improve sleep, lift mood, help weight balance, and support long-term health. And what I love about this approach is that it’s empowering — it’s not about waiting for a prescription, but making small, manageable changes that actually make you feel more like yourself again.

Rethinking Daily Habits During Menopause

Let’s talk about alcohol, because honestly, it comes up a lot. I’ve noticed that even one glass can crank up the hot flushes, mess with my sleep, and leave me buzzing in a not-fun way. And yet, many of us still enjoy the ritual of a drink — the wind-down moment, the social bit.

That’s why alcohol-free and functional options are starting to take centre stage. Choosing drinks and routines that help calm the system — rather than hype it up — fits perfectly with the Lifestyle Medicine approach. Small swaps, big impact.

Rethinking What’s in Your Glass

Alcohol can make menopause symptoms worse — intensifying hot flushes, raising anxiety, and disturbing sleep. Yet many women still enjoy the ritual and relaxation of a drink.

This is exactly why SENTIA was created — an alcohol-free, GABA-inspired option designed to support sociability and calm, without the fog, the flushes, or the 3am wake-ups.

GABA Red blends rhodiola and passionflower — botanicals traditionally used to support mood and sleep, which tend to wobble during perimenopause and menopause.

• Rhodiola is often used to help the body adjust to stress (and wow, does it feel relevant).
• Passionflower has long been used to promote relaxation and better sleep.

For many women, myself included, having an option that helps you unwind without making symptoms worse is a bit of a game-changer.

New Avenues of Research

here’s plenty of exciting research happening in this space:

• Phytoestrogens (from foods like soy and flax) can mimic some oestrogen effects and may ease hot flushes.
• Flavonoids in herbs and teas are being studied for boosting GABA and reducing anxiety.
• The gut microbiome is a huge area of interest — especially since certain gut bacteria produce GABA, and menopause can affect this balance.

It’s reassuring to know that science is catching up with what so many women talk about anecdotally.

The Takeaway

Menopause isn’t a decline — I genuinely see it now as a transition. Different for everyone, sometimes rocky, but absolutely manageable with the right support.

Lifestyle Medicine reminds us that we’re not powerless. We can make choices that help us feel more balanced, more rested, more like “us.”

Supporting the brain’s natural GABA pathways, prioritising sleep, and swapping alcohol for functional, alcohol-free solutions like GABA Red can help bring back a sense of calm and confidence — not just on World Menopause Awareness Day, but every day.