October is World Menopause Awareness month — a time to shine a light on the experiences of women going through perimenopause and menopause, and to share advice, support, and solutions.
At Women & Golf, we’re marking the month with a special series of articles exploring how menopause affects women golfers — from energy and focus on the fairway to strength, nutrition, and confidence. Our aim is to open up the conversation, provide practical tips, and help you continue to enjoy the game you love.
For many women, golf is more than just a sport — it’s a social outlet, a way to stay active, and a source of personal challenge. But if you’re going through perimenopause or menopause, you may have noticed changes in how you feel on the course. From fatigue to joint stiffness, fluctuating hormones can affect both body and mind in ways that sometimes catch golfers by surprise.
The good news? With the right adjustments, you can continue to enjoy the game you love — and in many cases, play even better by adapting your routine, fitness, and mindset.
Menopause usually occurs between the ages of 45 and 55 in the UK, with the average age being 51. The transition, however, often begins years earlier (perimenopause). During this time, declining oestrogen and progesterone levels can cause a variety of symptoms, including:
- Hot flushes and night sweats – disruptive and draining.
- Poor sleep and fatigue – leading to lower energy on the course.
- Joint and muscle stiffness – especially noticeable after long rounds or practice sessions.
- Mood swings, anxiety, and brain fog – making it harder to concentrate.
- Changes in bone density – increasing the risk of injury.
While these symptoms can feel daunting, they don’t have to stop you from enjoying golf. Awareness is the first step; practical strategies are the next.
Common Challenges for Golfers
1. Fatigue and Low Energy
Walking 18 holes can feel more demanding if you’ve had a poor night’s sleep or are experiencing fatigue.
Practical tips:
- Break up your round with healthy snacks (nuts, fruit, oat bars) instead of relying on caffeine or sugary treats.
- If possible, choose tee times later in the morning, when your energy levels may be higher.
- Don’t feel pressured to always play 18 holes — nine holes or a shorter practice session can still be rewarding.
2. Joint Pain and Stiffness
Lower oestrogen levels can contribute to joint discomfort, making swings or long walks harder.
Practical tips:
- Warm up thoroughly with stretches before hitting balls — focus on hips, shoulders, and back.
- Consider using a push trolley or buggy to reduce strain on knees and hips.
- Strength training and flexibility exercises (yoga, Pilates) help protect joints long term.
3. Concentration and Focus
“Brain fog” is a common complaint, and it can show up on the golf course as missed putts, lost balls, or general frustration.
Practical tips:
- Create a simple pre-shot routine that anchors your attention.
- Write notes in your yardage book or scorecard to reduce mental load.
- Play with supportive friends who understand if you need a moment to reset.
4. Temperature Fluctuations
Hot flushes can make a sunny fairway feel unbearable, while chilly mornings may aggravate stiffness.
Practical tips:
- Choose breathable, moisture-wicking clothing and dress in layers you can easily remove.
- Carry a cooling towel or small water spray for quick relief.
- Stay hydrated — even mild dehydration can trigger hot flushes.
Looking After Your Body Off the Course
Golf is just one part of the equation. Lifestyle habits make a huge difference in how menopause affects you.
- Nutrition: A balanced diet rich in calcium, vitamin D, and protein supports bone and muscle health. Oily fish, leafy greens, pulses, and wholegrains should be staples.
- Exercise: In addition to golf, include weight-bearing and strength activities. Resistance bands or light dumbbells can be very effective at home.
- Sleep hygiene: A calming bedtime routine, reducing alcohol, and limiting screen time can improve sleep quality.
- Medical support: If symptoms are interfering with daily life, talk to your GP. Options such as HRT (hormone replacement therapy) or other treatments can make a significant difference.
Building a Supportive Golfing Routine
One of the most powerful tools during menopause is community. Playing with fellow women golfers who understand what you’re going through can provide encouragement, humour, and practical ideas.
- Join women’s groups or roll-ups at your club for camaraderie and shared experience.
- Communicate with your club — more clubs are becoming aware of women’s health issues and may adapt facilities (e.g. access to water on the course, flexible competition formats).
- Track your symptoms alongside your golf performance. You may notice patterns (e.g. energy dips at certain times of the month), which allows you to plan golf around your body rather than pushing through.
A Positive Perspective
It’s easy to focus on the negatives of menopause, but it can also be a turning point. Many women find that adapting their golf game during this stage leads to greater self-awareness and a renewed appreciation for the sport.
Menopause doesn’t mean the end of enjoying golf — it’s simply a new chapter. By listening to your body, adjusting your approach, and leaning on the support of other women golfers, you can continue to thrive on the course.
Key Takeaways for Golfers
- Menopause brings real physical and emotional changes, but golf remains an excellent way to stay active and connected.
- Practical adjustments — from nutrition to equipment — make a big difference.
- Support networks, both at your club and through wider women’s golf communities, provide encouragement and understanding.
If you’ve noticed changes in how you play, you’re not alone. Every woman’s experience of menopause is different, but with the right knowledge and adjustments, your golf can continue to bring joy, challenge, and connection well into the next stage of life.
Your swing may evolve, but your love of the game doesn’t have to change.
For useful information https://themenopausecharity.org/
