Menopause is a natural stage of life, but the symptoms of hot flashes, mood swings, sleep disturbances, weight gain and joint pain can make daily life challenging. Every woman’s experience is different. While some may only have mild symptoms, others face severe discomfort.

The good news? There are effective ways to manage menopause, including hormone replacement therapy (HRT) and lifestyle changes. By understanding these options, you can make informed choices about your health and wellbeing.

How menopause affects the body

Menopause happens when the ovaries stop producing oestrogen and progesterone, leading to hormonal shifts that impact different systems in the body. This can cause:

• Hot flushes and night sweats due to changes in temperature regulation.
• Mood swings, anxiety and irritability are linked to lower oestrogen levels.
• Sleep disturbances are caused by hormone fluctuations and night sweats.
• Weight gain and a slower metabolism, especially around the abdomen.
• Joint pain and muscle stiffness, as oestrogen helps maintain joint health.
• Weakened bones increase the risk of osteoporosis.

Hormone replacement therapy (HRT): is it right for you?

HRT is one of the most effective treatments for menopause symptoms. It works by replacing the hormones your body no longer produces, helping to restore balance and reduce discomfort.

Types of HRT

HRT comes in different forms, depending on individual needs:

• Oestrogen-only HRT: for women who have had a hysterectomy (surgical removal of the womb).
• Combined HRT (oestrogen and progesterone): for women who still have their uterus, as progesterone protects against the risk of womb lining thickening.
• Local oestrogen therapy: vaginal creams, pessaries or rings that help with vaginal dryness and urinary symptoms without affecting the whole body.

Benefits of HRT

• Reduces hot flushes and night sweats.
• Improves mood, sleep and energy levels.
• Protects against bone loss and osteoporosis.
• Helps maintain skin and vaginal health.

Risks of HRT

HRT is not suitable for everyone and may carry some risks, such as:

• A small increased risk of blood clots and stroke, particularly with tablet forms.
• A slightly increased risk of breast cancer with long-term use of combined HRT.

It is important to discuss the benefits and risks with a doctor based on your personal health history to determine if HRT is the right option for you.

Lifestyle changes to manage menopause symptoms

While HRT can be helpful, lifestyle changes play a key role in managing symptoms and supporting long-term health.

1. Stay active with regular exercise

Exercise helps with weight management, mood, bone health and energy levels. The best types of exercise for menopause include:

• Weight-bearing exercises like walking, dancing or jogging to maintain bone density.
• Strength training with weights or resistance bands to prevent muscle loss and support metabolism.
• Yoga and Pilates to improve flexibility, balance and reduce stress.

Even 30 minutes of activity most days can make a big difference.

2. Eat a nutrient-rich diet

A well-balanced diet supports hormone balance, bone health and heart health. Key nutrients include:

• Calcium and vitamin D to prevent osteoporosis: found in dairy, leafy greens and fortified foods.
• Protein to maintain muscle mass: found in lean meats, fish, beans and eggs.
• Healthy fats from nuts, seeds and oily fish to support brain and heart health.
• Fibre from whole grains, fruits and vegetables to aid digestion and manage weight.

Limiting processed foods, caffeine, alcohol, and sugary snacks can help regulate blood sugar and prevent energy crashes.

3. Improve sleep quality

Menopause can disrupt sleep, leading to fatigue and irritability. To improve sleep:

• Keep your bedroom cool and well-ventilated to reduce night sweats.
• Establish a consistent bedtime routine, avoiding screens and bright lights before bed.
• Reduce caffeine and alcohol intake, especially in the evening.
• Try relaxation techniques like deep breathing or meditation.

4. Manage stress and mental health

Menopause can affect mood, leading to anxiety, low mood or irritability. Ways to manage stress include:

• Practising mindfulness or meditation.
• Spending time outdoors in nature.
• Talking to friends, family or a therapist for emotional support.
• Engaging in hobbies that bring joy and relaxation.

5. Maintain vaginal and bladder health

Lower oestrogen levels can cause vaginal dryness, discomfort and urinary issues. Helpful strategies include:

• Using vaginal moisturisers or lubricants for dryness.
• Doing pelvic floor exercises (Kegels) to strengthen bladder control.
• Staying hydrated and avoiding excessive caffeine.

Combining HRT and lifestyle changes for the best results

For many women, a combination of HRT and lifestyle adjustments offers the best relief from menopause symptoms. Even if you cannot or choose not to use HRT, healthy habits can make a significant difference in how your body adapts to hormonal changes.

If symptoms are severe or affecting your daily life, it is always best to consult a doctor to discuss options, whether that be HRT, alternative treatments or additional support.

Final thoughts

Menopause is a major life transition, but with the right approach to treatment and self-care, it can be managed effectively. Whether through HRT, exercise, nutrition, stress management or better sleep habits, you can take control of your health and wellbeing during this phase of life.

Understanding menopause and making proactive choices can lead to greater energy, comfort and long-term health. Every woman’s experience is unique, so finding what works best for you is the key to thriving through menopause.

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