How to combat the effects of menopause

Menopause is a significant transition in every woman’s life. It typically occurs between the ages of 45 and 55, marking the end of reproductive years as oestrogen and progesterone levels decline. For many, menopause brings a range of physical and emotional symptoms that can affect daily life and overall wellbeing. The good news? You can take steps to ease these changes naturally.

Common Symptoms of Menopause

Every woman’s experience of menopause is unique, but some of the most common symptoms include:

• Hot Flushes and Night Sweats: Sudden waves of heat, often accompanied by sweating and flushed skin.

• Sleep Disturbances: Difficulty falling asleep or staying asleep, often triggered by hormonal fluctuations and night sweats.

• Mood Changes: Irritability, anxiety, and low mood are common as hormone levels fluctuate.

• Weight Gain and Slower Metabolism: Many women notice increased abdominal fat and changes in body composition.

• Skin and Hair Changes: Lower oestrogen levels can lead to thinning hair, dry skin, and reduced collagen production.

• Bone Density Loss: Oestrogen helps protect bones, and its decline increases the risk of osteoporosis.

• Reduced Libido: Hormonal changes can affect sexual desire and vaginal dryness.

Understanding these symptoms is the first step toward managing them effectively.

Natural Ways to Manage Menopause Symptoms

Supporting your body during menopause doesn’t have to mean drastic changes. Incorporating simple lifestyle adjustments and targeted supplements can make a significant difference.

1. Eat a Balanced, Nutrient-Dense Diet

Prioritise foods rich in:

• Phytoestrogens (e.g., flaxseeds, soy, chickpeas) to help balance hormones naturally.

• Calcium and Vitamin D for bone health.

• Healthy fats (avocado, oily fish, nuts) to support hormone production and skin health.

• Antioxidants (berries, green leafy vegetables) to combat oxidative stress and inflammation.

2. Move Your Body Regularly

Exercise can help manage weight, boost mood, and strengthen bones. Combine:

• Weight-bearing exercises like walking or dancing.

• Resistance training to maintain muscle mass.

• Gentle activities like yoga or Pilates to reduce stress and improve flexibility.

3. Prioritise Restful Sleep

Sleep disruption is one of the most frustrating menopause symptoms. Try:

• Keeping your bedroom cool.

• Avoiding caffeine and alcohol before bed.

• Maintaining a consistent bedtime routine.

• Using supplements designed to support relaxation and hormone balance.

4. Manage Stress Mindfully