10 tips to help you transition through menopause

In the UK, the National Institute for Health and Care Excellence (NICE) guidelines, state that hormone replacement therapy (HRT) should be offered as the first line of treatment to women experiencing perimenopause or menopause symptoms, which can be both psychological and physiological. 

There is much debate in the media about over-medicalising what is considered a natural transition in a woman’s life, and talk of ‘getting through it naturally’. This is not a helpful narrative, as not only does it invalidate women’s individual experiences, but it disregards the medical evidence we now have around the higher risk of osteoporosis, cardiovascular disease and dementia (particularly Alzheimer’s disease) linked to low oestrogen levels.

Whether or not a woman decides to take HRT is a personal choice she should make in consultation with her medical practitioner, but it can certainly help with the very long list of symptoms many women face during this transition period of their lives. 

Regardless of whether you are taking HRT or not, these 10 tipsbelow can be helpful with managing this transition through menopause. 

Managing your transition through menopause 

1. Sleep

This can be impacted for so many reasons, hot flashes, alcohol, fluctuating hormones, increased anxiety, joint pain, and restless leg syndrome. I recently wrote an article specifically on sleep tips which can help, but other simple changes can also help. For example, linen bedding is a great option for those looking to regulate their temperature at night, as well as sleeping with your window open and a fan.

2. Grounding

A grounding or earthing sheet used under your bed sheet can support the body in reducing inflammation which can improve joint pain, and has been reported to help with cardiovascular disease, muscle damage, chronic pain, and mood. If you’re lucky enough to live somewhere where you can stand outside with your bare feet on the earth every day then that is an even better way to ground yourself. 

3. Diet

Now is the time to review your diet and make any necessary changes, such as removing ultra-processed food, which causes inflammation and can exacerbate joint pain. I highly recommend the book Ultra-Processed People by Chris van Tulleken, which will change the way you think about fuelling your body forever!

4. Alcohol

Your body can respond differently to alcohol during this period, with worse hangover symptoms, increased hot flashes and poor quality sleep amongst many other health issues, so cutting it out or decreasing the amount you drink will help enormously with sleep, mental health and cognitive function.

5. Change your schedule

Extreme fatigue can be a common symptom, resulting in procrastination and a general lack of motivation. You may find you’re suddenly no longer able to jump out of bed and hit the gym first thing in the morning.

Rather than trying to push against something that no longer works for you, find another way so you’re more in flow with what your body needs. It may be that you head to the gym at lunchtime instead as you have more energy then, or maybe it’s time for different forms of exercise, like getting outside for a walk or a yoga practice that your body needs during this time. 

6. Share

Let people know what’s going on for you, so they understand why you may different at work or in your relationships. Historically this life transition just hasn’t been talked about openly, and we have huge inequality around women’s health issues, so it’s critical we talk more openly about something that is a natural part of life.

You also may find your work is impacted as cognitive function decreases, or you feel more tired after certain tasks or events, so it’s important to normalise asking for what we need in the workplace to do our best work. 

7. Compassion

Show yourself some! You're moving through a major life transition, and many women struggle with varying symptoms. Don’t try to keep going as you were, you're not the same person. We're constantly evolving and it’s important to flow with these changes. Take the rest you need, tell other people what you need, and establish new boundaries that work for you now at this point in your life. 

8. Self-care

Acts of self-care are so important, now more than ever. So whether it’s walking in nature, an Epsom salt bath to help ease painful joints and muscles, yoga and meditation practice to keep your mind and body supple, breathwork, journaling or gratitude practice. All of these things can be done for free, at home (or close by) and can take just 20 minutes of your time if you’re busy. Incorporating these small acts of self-care into your everyday routine will help you reconnect with yourself, and help regulate your nervous system allowing you to better cope with daily challenges. 

9. Educate and advocate

Educate yourself, trust yourself and advocate for yourself. Nobody knows you better than you, so listen to your body and trust your innate wisdom, and ask for what you want and need. Don’t be afraid to challenge your medical practitioner if you’re not happy with something, now is not the time for any ‘good girl conditioning’ to rear its head! 

10. Coaching

If you are struggling with irritability, anxiety, mood changes, depression, stress, extreme tiredness, procrastination or feeling stuck. Then maybe it's time to seek external help and support in the form of a Coach who can help you with your individual needs.

Most of these tips above have multi-faceted benefits to them, so try a couple and notice what changes you feel in a week or two.