Hot flushes, broken sleep and stress don’t have to be something you grit your teeth through. Start with these changes, and talk to your GP about what else might help.
As hormone levels shift during perimenopause and menopause, symptoms can show up everywhere, from your sleep to your mood. Lifestyle changes won’t fix everything, but they’re a good place to start alongside advice from your doctor.
Look after your body
- Lift weights. Strength training helps protect your bones and muscle (here’s why heavy lifting after 50 matters). Combine it with cardio such as walking or swimming, and mobility work such as yoga or Pilates.
- Get enough calcium. Bone health matters more as oestrogen falls. Good sources include dairy, tofu, almonds, leafy greens, broccoli, and tinned salmon or sardines with the bones.
- Eat a varied, wholefood diet. Build meals around vegetables, fruit, lean protein, wholegrains and healthy fats such as olive oil, walnuts and oily fish.
- Consider phytoestrogens. Soy beans, tofu, miso and flaxseed contain plant compounds similar in structure to oestrogen. Some women find they help.
Calm hot flushes and night sweats
- Spot your triggers. Caffeine and alcohol are common ones. Cutting back may improve your sleep too.
- Manage stress. Stress can make hot flushes and insomnia worse. Try a daily habit of slow breathing, meditation or quiet time.
- Try yoga. It combines breathwork, movement and mindfulness, and some women find it eases their symptoms.
- Sage tea. Sage is a traditional remedy for night sweats. To make it, brew fresh sage leaves with lemon and a little honey, and drink it hot or iced.
Get support
- Talk to a professional. A GP or menopause specialist can explain all your options. Some women also find acupuncture, osteopathy or counselling helpful.
- Keep reassessing. Menopause is a transition, not a single event. What works now may need changing in six months. See your doctor regularly to check your blood pressure, cholesterol and bone health.
Don’t forget your heart
Menopause is also the time to start regular heart checks, says cardiologist Professor Hosen Kiat. “I always say menopause should be the gate when you start having regular checks for cardiac health,” he says. “Ten years after menopause, the risk of a woman’s heart disease is exactly the same as men’s.”
Read more of Professor Kiat’s advice in CV, PRIME and WFPB: the three acronyms he believes you need to live your best life.
