So what are the things you can do day to day to help with menopause?
Menopause is a natural transition in a woman’s life, but the symptoms that come with it can be challenging. From hot flushes and night sweats to mood swings and joint pain, menopause can affect both physical and emotional well-being. If you’re searching for menopause help, you’ll be glad to know that there are many practical steps you can take to manage symptoms and maintain your quality of life.
How Can I Help Myself Through Menopause?
Managing menopause involves a combination of healthy lifestyle habits, symptom relief strategies, and professional support. Whether you prefer natural remedies or medical treatments, there are plenty of ways to make menopause more manageable.
Here are the top things you can do to help with menopause:
1. Eat a Balanced Diet
Your diet plays a key role in reducing menopause symptoms and supporting overall health. Focus on foods that balance hormones, boost energy, and strengthen bones.
Increase Calcium & Vitamin D – Supports bone health and reduces osteoporosis risk. Found in dairy, leafy greens, and fortified foods.
Eat Omega-3s – Helps reduce inflammation and supports brain health. Found in salmon, walnuts, and flaxseeds.
Avoid Processed Foods – Sugar and refined carbs can worsen mood swings and energy crashes.
Stay Hydrated – Drink plenty of water to prevent dehydration and reduce bloating.
By maintaining a nutrient-rich diet, you can help regulate hormonal changes and feel more energised.
2. Stay Active with Regular Exercise
Exercise is one of the most effective ways to ease menopause symptoms and improve mental well-being. It helps with:
Reducing Hot Flushes – Some studies suggest that regular movement can help regulate body temperature.
Managing Weight – Helps prevent menopause-related weight gain.
Improving Mood – Exercise releases endorphins, reducing stress and anxiety.
Strengthening Bones – Weight-bearing exercises support bone density and lower osteoporosis risk.
Best Exercises for Menopause:
Walking, swimming, and cycling – Low-impact but effective for heart health.
Strength training – Helps maintain muscle mass and protects bones.
Yoga & Pilates – Reduces stress, improves flexibility, and enhances relaxation.
Tip: If joint pain is an issue, opt for low-impact workouts such as swimming or resistance band exercises.
3. Manage Hot Flushes and Night Sweats
Hot flushes and night sweats are among the most common menopause symptoms. While they can’t always be avoided, simple lifestyle changes can help manage them.
Dress in Layers – Choose breathable fabrics and remove layers when needed.
Keep Your Bedroom Cool – Use a fan or cooling pillow to prevent overheating at night.
Identify Triggers – Common triggers include caffeine, alcohol, spicy foods, and stress. Avoid these if they worsen your symptoms.
Try Deep Breathing Exercises – Controlled breathing can help calm your body and reduce the severity of hot flushes.
4. Improve Sleep Quality
Hormonal changes can disrupt sleep patterns, leading to fatigue and brain fog. To improve sleep during menopause:
Establish a Sleep Routine – Go to bed and wake up at the same time every day.
Limit Screen Time Before Bed – Blue light from screens can interfere with melatonin production.
Avoid Heavy Meals and Caffeine in the Evening – These can cause indigestion and restless sleep.
Try Relaxation Techniques – Meditation, reading, or herbal teas can promote better sleep.
If insomnia persists, consult a menopause specialist for additional treatment options.
5. Look After Your Mental Health
Menopause can trigger mood swings, anxiety, and low mood due to fluctuating hormone levels. Prioritising mental well-being is just as important as managing physical symptoms.
Ways to Support Mental Health:
Practice Mindfulness and Meditation – Helps reduce stress and anxiety.
Stay Socially Connected – Spend time with friends, family, or join a menopause support group.
Consider Therapy or Counselling – Speaking to a professional can help manage emotional changes.
Keep a Journal – Writing about your experiences can help process emotions and track symptoms.
If mood swings or depression become overwhelming, speak to a doctor for further support.
6. Explore Medical Treatment Options
If lifestyle changes aren’t enough, medical treatments can provide additional menopause help.
Hormone Replacement Therapy (HRT)
HRT is an effective treatment for menopause symptoms, especially hot flushes, night sweats, and vaginal dryness. It works by replacing declining oestrogen levels. Your doctor can help determine if HRT is right for you. (NHS - HRT Overview)
Non-Hormonal Treatments
For women who cannot or prefer not to use HRT, alternatives include:
Cognitive Behavioural Therapy (CBT) – Helps with mood changes and anxiety.
Medications – Some antidepressants and blood pressure medications can help relieve hot flushes.
Vaginal Oestrogen Treatments – Available for those experiencing vaginal dryness and discomfort.
7. Consider Natural Remedies & Supplements
Some women prefer to manage menopause symptoms with natural remedies. While results vary, many find relief with:
Black Cohosh – Thought to help with hot flushes and night sweats.
Soy & Phytoestrogens – Found in tofu and soy milk, these plant-based compounds mimic oestrogen in the body.
Magnesium – Supports sleep and reduces anxiety.
Glucosamine & Chondroitin – Helps with joint pain and stiffness.
Before taking supplements, consult with a healthcare professional to ensure they are safe and effective for you.
When to Seek Professional Help for Menopause
If menopause symptoms are severe or affecting your quality of life, it’s important to seek medical advice.
You should consult a menopause specialist if:
Your symptoms interfere with daily activities.
You experience severe mood swings, anxiety, or depression.
Hot flushes, night sweats, or insomnia persist despite lifestyle changes.
You want to explore HRT or alternative treatments.
You have concerns about bone health, heart health, or weight gain.
At Surrey Menopause Clinic in Kingston, we provide expert care to help you manage menopause symptoms effectively.
Contact us here to book a consultation and receive tailored menopause support.
Final Thoughts on Managing Menopause
If you’ve been wondering what you can do to help with menopause, the answer lies in a combination of healthy habits, medical treatments, and emotional support.
By making simple lifestyle changes, exploring treatment options, and seeking professional help when needed, you can navigate menopause with confidence and take control of your health.
Menopause doesn’t have to feel overwhelming—with the right support, you can thrive during this transition.
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