Menopause Advice For Women

Understanding the Journey and Knowing When to Seek Support

Navigating menopause can feel overwhelming at times. From physical changes to emotional shifts, the experience can be different for every woman. If you’re searching for menopause advice for women, it’s likely that you’re looking for more than general information — you want clarity, reassurance, and support that’s genuinely useful.

At Surrey Menopause Clinic, we work closely with women across all stages of the menopause journey, from early perimenopause through to postmenopause. We will share practical advice on what to expect, how to manage symptoms, and when to seek specialist help.

What Is Menopause and When Does It Happen?

Menopause is officially diagnosed when your periods have stopped for 12 consecutive months. The average age in the UK is 51, but changes often begin much earlier, during perimenopause — the stage when hormone levels begin to fluctuate.

Common symptoms women report during this time include:

• Irregular or heavy periods

• Hot flushes and night sweats

• Mood swings and irritability

• Sleep disruption

• Brain fog and forgetfulness

• Vaginal dryness and discomfort

• Joint aches or stiffness

• Weight gain or changes in body shape

You can read more about menopause and perimenopause symptoms via the NHS menopause overview.

These changes are hormonal — and entirely normal — but that doesn’t mean you have to face them alone or without proper guidance.

Early Advice for Perimenopause

One of the most common things we hear from women is: “I didn’t realise this was menopause starting.” That’s because perimenopause often begins subtly, and many women aren’t expecting symptoms while they’re still having periods.

If you’re in your 40s and starting to feel “not quite yourself,” it could be the beginning of this transition. Early symptoms like fatigue, low mood, or poor sleep are often the body’s first signs that hormone levels are changing.

We recommend seeking advice if you notice:

• Changes to your cycle pattern

• Persistent low energy

• Increasing anxiety or irritability

• Hot flushes that affect your daily life

• Difficulty concentrating

A menopause specialist can help confirm whether you’re in perimenopause and discuss proactive strategies for symptom relief.

Managing Menopause Symptoms What Helps?

There’s no single solution that works for everyone, but we regularly advise women on a range of effective options:

Hormone Replacement Therapy (HRT)

HRT is the most effective treatment for common symptoms like hot flushes, poor sleep, low mood, and vaginal dryness. It works by replacing the hormones (mainly oestrogen and progesterone) your body is no longer producing at regular levels.

We discuss the different forms of HRT (tablets, patches, gels, sprays), and help women understand the benefits and potential risks based on their medical history.

You can also read the NHS guide to menopause treatment for more detail.

Non-Hormonal Alternatives

Not all women are suited to HRT, and some prefer other approaches. We also support women with:

• Vaginal oestrogen creams or pessaries

• Non-hormonal medications to manage flushes and mood

• CBT (Cognitive Behavioural Therapy) for anxiety or poor sleep

• Nutrition and lifestyle adjustments tailored to your needs

• Evidence-based supplement guidance

We always work with you to find what feels right — not just what works on paper.

Nutrition and Lifestyle Advice for Women in Menopause

Alongside medical treatment, we place strong emphasis on lifestyle support. These are some of the key strategies we recommend:

1. Stay Physically Active

• Walking, resistance training, and swimming support bone and heart health

• Regular movement helps manage weight and improves mood

• Strength training helps counter age-related muscle loss

2. Focus on Bone Health

• Get enough calcium and vitamin D to reduce osteoporosis risk

• Consider supplements if dietary intake is low or sun exposure is limited

• The NHS vitamin D guide is helpful here

3. Eat to Support Hormone Balance

• Prioritise whole foods: vegetables, lean protein, healthy fats

• Reduce refined sugar, caffeine, and alcohol

• Balance meals to support energy and blood sugar stability

4. Protect Your Emotional Wellbeing

• Talk to someone — a partner, friend, or professional

• Try mindfulness or breathing exercises for anxiety

• Allow yourself time and space to adjust to this life phase

When Should You See a Menopause Specialist?

You don’t need to wait until symptoms become severe to ask for help. Many women benefit from early guidance — whether it’s to confirm what’s happening or to discuss treatment options.

We suggest booking a consultation if:

• Your symptoms are interfering with daily life

• You’re unsure whether you’re in perimenopause or menopause

• You want to discuss starting, stopping, or adjusting HRT

• You’ve tried other approaches but aren’t seeing results

• You want a plan tailored to you — not just general advice

At Surrey Menopause Clinic, we take time to listen, understand, and support you. Our consultations are built around your priorities — whether that’s managing physical symptoms, supporting emotional health, or planning long-term wellbeing.

You can contact us here if you're ready to take the next step with professional, personalised care.

Advice That’s Built Around You

Every woman deserves to feel informed and empowered during menopause. There’s no “right” way to go through it — but there is support available. Whether you're starting to notice changes or already deep into the transition, we’re here to help you feel better, stronger, and more in control.