The good news is there are lots of ways to improve your symptoms and positively impact your long-term health. Most important is embracing healthy lifestyle habits, but there are also effective medical treatments such as hormone replacement therapy (HRT).
HRT comes in many forms and doses and the relief can be pretty quick after starting treatment. Speak to a menopause specialist or your GP to find the right HRT solution for you.
When it comes to lifestyle changes, research findings support:
Sticking to a Mediterranean-style diet to protect against conditions such as heart disease, which you’re more at risk of developing when your hormone levels decline.
Reducing alcohol and smoking, which has a similar effect to healthy eating.
Regular physical activity, which helps maintain a healthy heart and build muscle strength. Weight training in particular can help to preserve bone density and offset bone loss by applying resistance to the muscles.
Minimising stress achieves overall goodness. It makes it easier to get good sleep, manage your emotions and reduce fatigue and migraines. Stress increases cortisol levels, which has a knock-on effect on your sex hormones.
Getting good sleep helps regulate your circadian rhythm, a set of natural processes that occur over a 24-hour cycle. It also helps with stress, fatigue, brain fog, and mood. A cool, dark room will help to ease sleep disturbances such as night sweats.
Pacing yourself and avoiding exertion. By pushing through with your symptoms, there’s a good chance you’ll make them worse. Spreading your activities out and balancing work with rest is key.