Eat a balanced and nutritious diet.
A diet rich in calcium and vitamin D is important to prevent the bone loss that can occur during menopause [1]. Avoid smoking and excessive alcohol consumption [2]. Gaining excess body fat increases the risk of developing cardiovascular and metabolic disease [3]. In addition, data suggests that increased body weight may affect vasomotor menopause symptoms such as hot flushes.[4]
Find the right supplements for your body.
There are many menopause supplements on the market. It's important to do your research and ensure the ingredients are as pure and natural as possible. Vitamin B6 and B12 are said to be of particular benefit during this time. Magnesium relaxes the muscles and can support sleep. Omega 3 fatty acids are said to ease psychological symptoms, help to reduce joint pain and protect heart and bone health [5].
Stay hydrated and exercise regularly.
Everything from our joints, skin, gut to our brain needs to be properly hydrated to function well. Hot flushes and night sweats will increase the amount you are sweating so keeping hydrated is key. Regular exercise can improve mood and reduce the risk of getting certain diseases. It can also strengthen your joints and muscles.
Prioritise sleep and rest.
As much as 50% of menopausal women experience sleep disturbances [6]. Oestrogen plays a role in the metabolism of serotonin and other neurotransmitters that affect our sleep-wake cycle. Oestrogen also helps keep our body temperature low at night, and therefore improving sleep quality. The drop in oestrogen during menopause can wreak havoc on our sleep cycle. [7]
Use a vaginal moisturiser if you are dry.
Oestrogen is the main hormone that helps to maintain the vagina’s lubrication, elasticity, and thickness. The natural decline of oestrogen during menopause can cause vaginal dryness that can be sore, uncomfortable, and sometimes painful. Using a daily vaginal moisturiser and good lubrication during sex can bring natural relief from uncomfortable symptoms.
Look after your mental health.
There are many emotional and psychological symptoms of menopause. Finding the right support and treatment is key to improved mental health and well-being.