A guide to gardening outdoors for menopause

It’s thought that around a third of women in the UK are currently peri or menopausal ^{Footnote [1]}. The severity of symptoms can vary from person to person, but if you’re experiencing any, it’s a good idea to speak to your GP to see how they can help. For instance, they might prescribe HRT to replace the hormones you’re missing, taken as a tablet, implant, gel or skin patch. They’ll talk you through the benefits and risks of taking HRT and whether it will suit you.

But alongside medication, there are some things you can do to ease symptoms when you’re going through menopause. Gardening is one of them. And the good news is, you don’t need to be green fingered to get started. Nature is very restorative, so just getting outside and taking a few deep breaths of fresh air can have a positive impact on your wellbeing. And if you do some gardening while you’re there, even better, as it can be calming and reduce stress. Plus, it’s good for your physical health too. Crouching down to plant some bulbs or carrying compost bags is great exercise, something that’s recommended to help menopause symptoms ^{Footnote [2]}. 

If you don’t have a garden, you can still reap the benefits. A balcony or windowsill is enough space to grow some plants in pots or hanging baskets. You could also see if there are any opportunities to join a community allotment or local gardening club. That way, you can connect with others by sharing tips and ideas, while enjoying gardening outdoors. 

It reduces stress

Spending time outside could help you feel relaxed and can decrease anxiety, which many women could experience during menopause. And with the single focus that gardening brings, some people find it easier to process difficult emotions. Being close to nature encourages you to appreciate the simple things too. That could be a robin pecking for worms or a bee buzzing around the flower bed.

The more your garden engages your senses, the more it will ground you in the moment and can reduce stress levels. You can create your own oasis of calm by choosing a soothing colour palette with flowers like lavender and chamomile, planting a raised bed of fragrant herbs, growing sweet-tasting berries or installing a trickling water feature. 

And most importantly, think about how you’d like to relax in your garden, whether that’s in a hammock under a shady tree or on a bench in a sunny spot. After working up a sweat, you’ll be grateful for that perfect place to sit back and admire your hard work with a cup of tea. 

It gets you moving

Who needs a gym membership when you have gardening to do? Regular exercise can help menopause symptoms and gardening is a great way to get moving. Pottering around the garden doing some weeding and watering will increase your heart rate and burn calories. After a few hours in the garden, you’ll hit your step count without a treadmill in sight. 

Gardening also helps to improve muscle strength, balance and joint flexibility, all things which are important during menopause. On low energy days, opt for smaller, less physical jobs that get you moving without tiring you out. This could be deadheading plants, sowing seeds or giving your indoor plants some TLC. Or you could simply practice mindfulness in the garden by sitting quietly and noting what you can see, hear and feel around you.

It boosts confidence 

Menopause is a transitional time for many women and sometimes leads to a sense of loss or lack of purpose. Nurturing plants creates something to focus on and enjoying the fruits of your labour, quite literally, boosts confidence and self-esteem.

Seeing your plants grow from tiny seeds to saplings, then flower, brings a sense of achievement. And the reward is even sweeter if you can rustle up a healthy salad or soup using home-grown produce. Plus, a balanced diet with plenty of fruit and vegetables supports your wellbeing during menopause by keeping your gut healthy, which enhances your mood and energy levels. 

It improves bone strength 

During menopause, you’re at a higher risk of developing osteoporosis due to dropping oestrogen levels, so it’s important to that maintain bone strength. Digging beds, raking leaves and mowing the lawn are all weight-bearing or resistance activities that strengthen your bones. And they reduce joint stiffness and maintain cartilage, which is key to protecting your bones. 

Spending time in sunlight gives your body to the chance to absorb more vitamin D, helping to keep your bones healthy too. But don’t forget to wear SPF to protect your skin, whatever the weather. Sunlight also helps regulate the circadian rhythm so getting outside can help with difficulty sleeping during menopause. After a busy day in the garden, with plenty of sunlight, fresh air and exercise, you’ll be more than ready for a restful night’s sleep.