We often hear about the importance of eating well, moving more, getting enough sleep and managing stress. But can these everyday habits really influence menstrual health?
For many people, menstrual health can affect far more than just a few days each month. Symptoms can influence energy, mood, sleep, concentration, relationships and overall quality of life. For those living with conditions such as endometriosis, adenomyosis, PMDD or PMOS (formerly known as PCOS), the impact can be even more significant.
In this Henpicked Lunch & Learn, Deborah Garlick, CEO and Founder of Henpicked, was joined by Sally Leech, Co-Founder and Director of Henpicked, to explore the role lifestyle medicine can play in supporting menstrual health. Together they explored what lifestyle medicine means, where it can help, where medical support remains essential and why small, sustainable changes can sometimes make a meaningful difference.
Understanding lifestyle medicine and menstrual health
Deborah Garlick: When you suggested this topic, I have to admit lifestyle medicine was a new phrase to me, and I’m sure it will be new to others. What do we actually mean by it?
Sally Leech: Lifestyle medicine may not be a phrase people hear every day but most of us will recognise the principles behind it. It’s really about the evidence-based daily behaviours that support long-term health and wellbeing.
When we think about menstrual health, that includes nutrition, movement and exercise, sleep, stress management, social connection and understanding our own menstrual cycle.
One of the reasons lifestyle medicine is so relevant to menstrual health is because our hormones interact with almost every system in the body. Hormones can affect metabolism, inflammation, stress responses, brain chemistry, sleep, gut health and emotional wellbeing.
That means the way we eat, move, sleep and manage stress can all influence how we feel throughout our cycle.
It’s also important to remember that menstrual health is about much more than periods. Menstrual health includes physical, mental, emotional and social wellbeing in relation to the menstrual cycle. For some people, that can affect energy, mood, concentration, sleep and pain levels throughout the month, not just during menstruation.
Why does lifestyle medicine matter for menstrual health?
Deborah Garlick: Many people probably think about menstrual health only when they’re having a period. What you’re describing sounds much broader than that.
Sally Leech: Absolutely. We all know that the way we look after ourselves affects our health and wellbeing. But when we start looking at menstruation and menstrual health conditions, taking care of ourselves can become even more important.
One of the challenges is that many people have grown up hearing messages such as “it’s just part of being a woman” or “you’ve just got to get on with it”. When symptoms are normalised in that way, it can be easy not to prioritise our own wellbeing or really listen to what our body is telling us.
Lifestyle medicine encourages us to step back and ask what support our body might need. It helps us think about what we can do to support ourselves physically and emotionally, while recognising that everyone’s experience will be different.
Isn’t there a risk of oversimplifying serious menstrual health conditions?
Deborah Garlick: We need to be careful here because nobody living with endometriosis, adenomyosis or PMDD wants to hear that going for a walk is going to solve everything.
Sally Leech: Absolutely. Lifestyle medicine can be very powerful but it is not a replacement for medical care.
Conditions such as endometriosis, adenomyosis, fibroids, PMDD and PMOS are real medical conditions. They may require investigations, diagnosis, medication, hormone treatments, surgery, specialist care or mental health support.
One of the messages we really want to avoid is creating a sense of blame. We never want someone to feel that if they were only eating differently or exercising more then everything would be fine. These are often complex conditions and lifestyle changes alone won’t be enough.
The best outcomes often come when medical support and lifestyle approaches work together. Someone is receiving the healthcare they need while also taking steps to support their body through daily habits that may help improve wellbeing and quality of life.
If symptoms are having a significant impact on quality of life, people should always seek healthcare support. We should never dismiss symptoms or encourage people to delay getting help.
Can lifestyle medicine help support specific menstrual health conditions?
Deborah Garlick: Let’s look at some of the menstrual health conditions people may be living with and where lifestyle medicine may play a supportive role.
Sally Leech: One example is PMDD, or premenstrual dysphoric disorder. PMDD is not simply severe PMS. It’s a serious clinical condition characterised by increased sensitivity to hormonal changes during the menstrual cycle.
Symptoms often occur during the second half of the cycle and improve shortly after menstruation begins. Some people may feel relatively well for part of the month and then experience significant changes in mood, thinking and functioning during the luteal phase.
One of the things people often find helpful is shifting from asking “What’s wrong with me?” to asking “What is my body telling me right now?”
That can be quite transformative because it encourages self-awareness and self-compassion. During those more difficult phases of the cycle, people may benefit from paying particular attention to blood sugar stability, sleep, movement and stress management, while recognising that medical support is often an important part of managing PMDD.
Another condition we discussed was endometriosis. Endometriosis is a chronic inflammatory condition where tissue similar to the lining of the womb grows outside the womb. Because that tissue still responds to hormonal changes, it can cause inflammation, scarring, adhesions and significant pain.
Endometriosis requires medical support. However, because inflammation plays such an important role in the condition, lifestyle approaches may help support symptom management.
Many people may benefit from focusing on whole foods, fibre and healthy fats while reducing highly processed foods where possible. Gentle movement such as walking, swimming, stretching or yoga may help support circulation, reduce stiffness and improve wellbeing.
Fatigue is another significant challenge for many people living with endometriosis. This isn’t simply feeling tired. Rest, pacing and prioritising sleep can become important tools in managing daily life.
Sally Leech: Adenomyosis and fibroids are often associated with heavy bleeding and significant pain. Heavy bleeding can sometimes lead to low iron levels and anaemia, which may leave people feeling exhausted, foggy and struggling to function at their best.
For anyone experiencing heavy bleeding, checking iron levels can be really important. It’s also worth thinking about how nutrition may support overall wellbeing, including foods rich in iron such as leafy green vegetables, beans, lentils, fortified cereals and, for those who eat it, red meat. Some people may also need supplementation, which is something to discuss with a healthcare professional.
Checking iron levels and ensuring adequate iron intake can therefore be an important part of managing overall wellbeing.
Sally Leech: The final condition I wanted to mention is PMOS, polyendocrine metabolic ovarian syndrome, formerly known as polycystic ovary syndrome. The change in name is significant because PMOS isn’t simply an ovarian condition. It reflects what’s happening across the whole body, particularly around hormones and metabolism.
Lifestyle medicine can play an important role in supporting insulin sensitivity, metabolic health and hormone balance. Nutrition, movement, sleep and stress management can all contribute positively.
At the same time, it’s important to recognise that PMOS often works against the body. Many people experience challenges around weight and metabolism that are outside their control. Simply telling someone they need to lose weight doesn’t reflect the complexity of the condition. Instead, it’s about asking what practical steps might help support the body while living with the condition.
However, it’s important to recognise that people living with PMOS often face challenges that are outside their control. Simplistic advice such as “just lose weight” doesn’t reflect the complexity of the condition and can be incredibly unhelpful.
How can people better understand their own menstrual health?
Deborah Garlick: One thing we often hear is that people don’t know what’s normal and what isn’t.
Sally Leech: That’s why understanding your own normal is so important.
Everyone’s cycle is different. Rather than comparing yourself to somebody else, it’s about recognising what is typical for you and noticing when something changes.
One of the most useful things people can do is track symptoms.
That means not only recording physical symptoms but also tracking emotional wellbeing and, importantly, the impact symptoms are having on everyday life.
- Are symptoms affecting work?
- Are they affecting education?
- Are they preventing social activities?
- Are they affecting relationships or daily functioning?
Understanding that impact can be incredibly important when seeking support.
For some conditions, symptom tracking can also support diagnosis. For example, tracking symptoms across the menstrual cycle can help healthcare professionals identify patterns that may indicate PMDD.
Most importantly, if something doesn’t feel right, don’t dismiss it. You know your own body better than anyone else. If symptoms are affecting your quality of life, they deserve attention.
Why do small changes often work best?
Deborah Garlick: I think many of us recognise the temptation to say, “From Monday, I’m going to change everything.”
Sally Leech: We all know that feeling. From Monday we’ll go to the gym three times a week, cook everything from scratch, get to bed earlier, take up yoga and completely transform our lives.
The problem is that trying to change everything at once often isn’t sustainable.
When we don’t manage to stick to that ambitious plan, we can end up feeling guilty or disappointed, which doesn’t help anybody.
That’s why I always encourage people to focus on small, sustainable changes instead.
- Maybe that’s one improvement to nutrition.
- Maybe it’s introducing a daily walk.
- Maybe it’s creating a more consistent sleep routine.
- Maybe it’s finding one way to better manage stress.
Small changes may not feel dramatic, but when they’re maintained consistently they can add up to meaningful improvements over time.
Most importantly, those changes should come from a place of self-care and kindness, not criticism or perfectionism.
How can we support daughters and young people?
Deborah Garlick: We often hear from parents whose daughters are experiencing symptoms that are affecting their daily lives but they’re struggling to get answers or the support they need. What advice would you give?
Sally Leech: First and foremost, keep talking about it.
One of the most important things we can do is keep those conversations going. The fact that someone feels able to talk about what they’re experiencing is incredibly important.
Tracking symptoms can be incredibly valuable and can help build a clearer picture of what’s happening. It’s also important to understand and communicate the impact those symptoms are having. Are they missing school? Are they unable to take part in social activities? Are symptoms affecting everyday life?
That information can be really important when speaking to healthcare professionals and seeking support.
If you feel you’re not being heard, it’s okay to ask whether there is someone else within the practice who has a particular interest in women’s health or menstrual health. Sometimes a different conversation with a different healthcare practitioner can make a significant difference.
Seeking another opinion isn’t being difficult. It’s about making sure someone gets the support they need.
Many of the themes raised here are explored in more detail in our Lunch & Learn on talking to GPs and healthcare professionals about menstrual health. If you’re preparing for an appointment or looking for practical advice on how to communicate symptoms, the recording and accompanying article are well worth a read.
What if you feel you’re not being heard?
Deborah Garlick: Many people live with symptoms for years before getting answers. Why does that happen?
Sally Leech: Unfortunately, symptoms are often normalised, dismissed or misunderstood. People hear things like “periods are painful for everyone” or “heavy bleeding is normal” and can start to question their own experience. Sometimes people stop asking for help altogether.
That’s why understanding your own normal is so important. If symptoms are affecting your quality of life, work, education, relationships or daily activities, they deserve attention and support.
If you don’t feel heard, it’s okay to ask for another appointment, seek a second opinion or ask whether there is someone within the practice who has a particular interest in women’s health or menstrual health.
Deborah Garlick: We know there are also inequalities in menstrual health. What are some of the barriers people can face?
Sally Leech: There are significant health inequalities when it comes to menstrual health. Language can be a barrier. Cultural attitudes can be a barrier. Access to healthcare can be a barrier.
There are also conditions that affect different groups differently. For example, fibroids are more common in black women and can be less likely to be diagnosed.
The more information we can share, the more resources we can make available and the more openly we can talk about menstrual health, the more we can help people recognise symptoms, seek support and access the care they need.
Why this matters
Why does this matter?
Deborah Garlick: What’s the most important message for people reading this?
Sally Leech: Lifestyle medicine isn’t about perfection and it isn’t about replacing medical care.
It’s about understanding how everyday habits can support our health and wellbeing, recognising when symptoms are affecting quality of life and taking practical steps to support ourselves alongside appropriate healthcare.
We don’t need to change everything overnight. In fact, trying to do too much at once can often leave us feeling overwhelmed and disappointed. Small, sustainable changes are usually far more effective and can make a meaningful difference over time.
Most importantly, nobody should feel they have to simply put up with symptoms that are affecting their life. Whether it’s pain, heavy bleeding, changes in mood, fatigue or anything else that doesn’t feel right, those experiences matter.
