How Aromatherapy and Lifestyle Medicine Can Support You Through Menopause
October is Menopause Awareness Month, and this year’s theme, Lifestyle Medicine, feels especially meaningful to me as a holistic practitioner. It’s a powerful reminder that small, intentional changes in our daily habits can make a big difference in how we navigate the menopause transition.
Menopause is a natural phase in every woman’s life, yet no two journeys are exactly alike. While our experiences may vary, many of us share common symptoms and challenges along the way.
I’ll be exploring four pillars of Lifestyle Medicine and sharing simple, supportive changes you can make to ease this transition. I’ll also be recommending essential oil blends that can help nurture your wellbeing during this time.
Sleep & Rest
As hormone levels fluctuate during menopause, sleep can often become disrupted, and broken sleep can leave you feeling drained and foggy. Creating a consistent wind-down routine and reducing screen time before bed can make a real difference. A warm bath with a blend of sedative essential oils is a beautiful way to relax both body and mind, helping to ease you into a restful night’s sleep.
Why not try the following bathtime routine.
Run your bath to the desired temperature and depth
To 10 ml of blending oil add:
- 2 drops of Lavender, Lavandula angustifolia
- 1 drop of Roman Chamomile, Anthemis nobilis
- 2 drops of Bergamot, Citrus bergamia
Add your blend to the bath just before you get in. Give the bath a good stir. Lie back and enjoy! Take care on getting out, as the bath will be slippery.
Movement and Exercise
We all know that moving our bodies is essential for good health, so the key is finding an activity you genuinely enjoy. Whether it’s dancing, walking, swimming, or yoga, regular movement helps maintain bone density and supports cardiovascular health, both of which become especially important during menopause, when these areas can be affected. Personally, I’m a runner. I love the meditative rhythm of it; it’s my time to reflect, process ideas, and often solve problems.
After a run, there’s nothing better than stepping out of a warm shower and treating my skin to a nourishing essential oil blend. I take my time to massage it in, a mini ritual that feels both grounding and indulgent.
Why not try the following blend:
To 20ml of blending oil add the following essential oils
- 2 drops of Neroli, Citrus aurantium amara (blossom)
- 5 drops of Orange, Citrus aurantium dulcis
- 3 drops of Petitgrain, Citrus aurantium amara (leaves)
This is one of my favourite body oil blends, nourishing for my skin and gently uplifting after my run!
Stress & Emotional Wellbeing
During perimenopause, levels of oestrogen and progesterone begin to decline, which can significantly impact how your body manages mood and stress. Oestrogen plays a key role in regulating cortisol, our primary stress hormone. As oestrogen drops, cortisol can rise more easily and linger longer, often leading to heightened anxiety, emotional sensitivity, and irritability.
That’s why carving out time just for you is so essential during this transition. Whether it’s journaling, breathwork, or meditation, these mindful practices can help soothe your nervous system and bring a sense of calm.
Why not enhance your self-care ritual by creating a calming diffuser blend to accompany your mindfulness practice? It’s a beautiful way to support emotional balance and reconnect with yourself.
You could try the following blend or create your own.
To your Aroma Spa Diffuser add the following essential oils:
- 3 drops of Frankincense, Boswellia carterii
- 2 drops of Patchouli, Pogostemon cablin
- 3 drops of Bergamot, Citrus bergamia
Nutrition & Digestion
There are Oestrogen receptors on every cell in our body which is why Menopause can affect so many areas of your body. That’s why menopause can influence so many different systems, including digestion. As you enter perimenopause, it’s not uncommon to notice that some of your favourite foods and drinks don’t agree with your anymore.
Eating well and healthily is important for all of us but during this time of transition you may have to make some changes to your diet.
Aromatherapy can offer gentle support here too. Certain essential oils are known to aid digestive health. Helping to ease bloating, stimulate sluggish digestion, and soothe discomfort. And because stress has a direct impact on how well we digest, finding ways to manage it is equally vital.
Creating a calming abdominal massage blend with essential oils can be a beautiful way to nurture your digestive system while giving yourself a moment of mindful self-care
To 20 ml of blending oil add:
- 3 drops of Ginger, Zingiber officinale
- 2 drops of Peppermint, Mentha Piperitta
- 5 drops of Mandarin, Citrus reticulata
Massage over your abdomen in a clockwise circle around your belly button
Aromatherapy and essential oils can offer gentle, supportive care throughout your menopause journey. However, if you're noticing changes that feel concerning, it's important to speak with a qualified healthcare practitioner for guidance and reassurance
About Jo Kellett
Our essential oil expert, Jo Kellett TIDHA MIFPA CIMI, graduated from the Tisserand Institute of Holistic Aromatherapy in 1996. She returned to the college in 1999 as an Essential Oil Therapeutics Tutor, where she taught until the college closed. Jo runs a successful private Aromatherapy practice in Brighton, specialising in Women’s health. Jo is also an internationally published author and has lectured on the subject of Aromatherapy both in the UK and abroad.
For more information on Jo Kellett, check out her website or Instagram
