blog
Struggling with Menopause? Try These 5 Top Tips
1. Get Your Bloods Done – It’s Time for a Check-Up
One of our motto’s that we live by is test, don’t guess. If you’re feeling like you’re constantly running on empty, like you’re not quite yourself anymore, the first thing you need to do is get your blood work done. Fatigue is one of the most common symptoms of menopause, but it could also be related to things like thyroid issues, anaemia, or vitamin deficiencies. A simple blood test can rule out other potential causes and give you a clearer picture of what’s going on with your body. We can help direct you to the blood tests you need, and liaise with your doctor or consultant if needed.
2. HRT – Is It Right for You?
Hormone Replacement Therapy (HRT) can be a game-changer for many women during menopause. But here’s the thing: HRT isn’t a one-size-fits-all solution. Some women swear by it, while others prefer to explore alternative treatments. If you haven’t already, it’s a good idea to sit down with a healthcare professional and explore if HRT might be the right choice for you. And if you’re already on HRT, when was the last time you had a review? Hormones change, so your needs may change too.
HRT can help with symptoms like hot flushes, mood swings, and vaginal dryness, but it’s important to regularly review your treatment plan to ensure it’s still working for you. The last thing you want is to be stuck on a treatment that’s not giving you the relief you deserve! Amy, our menopause specialist prescriber nurse is here to help.
3. Nutrition – Fuel Your Body Like the Queen You Are
Food…one of the biggest joy’s of life for some. You know how we always hear the phrase “You are what you eat”? Well, when it comes to menopause, that saying couldn’t be more accurate. What we put into our bodies directly impacts how we feel. When we put this to the test – for instance, have you ever felt really good after eating a greasy fish and chips or chinese takeaway? Not to say there is anything wrong with these foods, but we often take for granted how strong the relationship between food and our body is.
Stop skipping meals and holding off your food with tea or coffee. Fuel yourself at the beginning of the day as you use the bulk of your energy, and go lighter at night. This will help with your digestion, your sleep, and how well you regulate your blood sugar levels.
For those that find themselves waking at night with sweat, make sure you don’t leave it too long before eating and going to bed. Blood sugars dropping during the night can lead the body to release adrenalin to increase blood flow, leading to night sweats. A small snack of tryptophan rich food such as a glass of milk (dairy or soy), small bowl of oats, small banana, small portion of yogurt or palmful of pumpkin seeds or peanuts can help.
4. Exercise – Add Exercise ‘Snacks’ to Your Day
We get it — the idea of going to the gym or doing a 45-minute workout can feel a bit meh, especially when you’re exhausted. You don’t have to start training for a marathon to see benefits. In fact, even a small amount of exercise can make a huge difference.
Start with just 10 minutes a day of movement — a brisk walk, some light yoga, or even dancing in your living room. Exercise releases endorphins (your brain’s natural mood boosters) and helps with things like sleep, weight management, and maintaining healthy bones.
Remember: Progress, not perfection. If 10 minutes is all you can manage today, that’s a win.
5. Me Time – You Deserve It
As women we tend to be professional caretakers. We look after our children, our partners, our pets, our friends, our colleagues… the list goes on. But. You can’t pour from an empty cup. It’s so important to take time for yourself every single day, even if it’s just for a few minutes.
Whether it’s reading a book, enjoying a hot bath, meditating, or just sitting quietly with a cup of tea (without anyone interrupting you for five minutes, please), make sure you’re carving out time for self-care. Menopause is a big change, and you need to give yourself the grace and space to go through it without feeling guilty.
Remember, putting your needs first doesn’t make you selfish.
Menopause is a journey — one that comes with its ups and downs. But by taking small, proactive steps like getting your blood work done, exploring your HRT options, balancing your nutrition, exercising (even just a little), and making time for yourself, you can manage the symptoms and take control of your health.
Don’t be afraid to put yourself first for once. You’ve got a whole lot of life to live, and menopause is just one chapter.