A healthy lifestyle can have a positive impact on both, menopausal symptoms and long term health, so it is important to consider lifestyle changes during and after the menopause.
Be informed
Take time to read up on what to expect and what will happen but most of all take control and make positive lifestyle changes.
Commit to quit
Smokers tend to have an earlier menopause and smoking can also worsen hot flushes - possibly due to the effects of nicotine.
Get active
Taking regular exercise may hold the key to keeping your weight in check, as well as regulating your mood. Activities such as regular yoga, cardio, weight training, and swimming can reduce hot flushes and improve concentration, sleep, and pain levels. Finding an activity you enjoy will help make it easier to stick to your exercise plan.
Think before you drink
Alcohol is a common trigger for hot flushes and can encourage other symptoms such as headaches and mood swings. High alcohol consumption can also contribute to weight gain and being overweight can exacerbate many menopausal symptoms, as well as put you at increased risk of serious illness and cancer.
Sleep well
Aim to go to bed at the same time each night; switch off the TV and all electronic devices at least an hour before bedtime. Keep your bedroom cool, use cotton sheets and wear lighter clothes in bed to prevent night sweats.
Eat well
Enjoying a varied healthy diet is important for everyone and particularly during and post menopause. A healthy, well-balanced diet means eating food from a variety of food groups to get the energy and nutrients that your body needs.
Cut down on caffeine
Caffeine can trigger and worsen hot flushes and night sweats, and because it is a stimulant, it can also contribute to insomnia, irritability, and mood swings. Aim to limit your intake of caffeine throughout the day and steer clear of caffeinated drinks completely in the evenings.
Connect with friends and family
Emotional closeness boosts levels of the hormone oxytocin which reduces anxiety and stress. It is good to talk about what you are experiencing and share with someone who can support you or may be experiencing similar feelings.
Reach out for help
Don’t just ignore your symptoms and hope they will go away. If you are finding it difficult to cope with any aspect of menopause speak to your GP as soon as possible. There are medical options (HRT) as well as non-medical options (CBT, acupuncture, aromatherapy, and reflexology) available.
Psychological symptoms of menopause can be extremely distressing. If you feel your psychological symptoms are becoming serious and/or urgent please reach out to a mental health service or call 111. If it is an emergency please call 999.
Helpful services and resources:
NHS mental health services (opens in a new tab)