Lifestyle

Making healthier life choices can help with some of your symptoms as well as help with your health and wellbeing in general.

Smoking, caffeine and drinking alcohol can trigger hot flushes. Stopping smoking and reducing your alcohol intake can also reduce your risk of heart disease and some cancers.

Exercise, in particular weight bearing exercise and lifting weights, can help maintain your muscle and bone strength both before and after menopause as well as improve mood, sleep and heart health. 150 minutes of moderate intensity exercise per week has been shown to reduce the risk of breast cancer.

Maintain a healthy weight. Being overweight or obese can make flushes worse and is associated with an increased risk of some cancers, heart disease, diabetes and blood clots. Being underweight is associated with an increased risk of osteoporosis. Many menopausal women need at least 200-300 fewer calories per day just to maintain their weight due to fewer daily calories being burnt off and the metabolic changes that low oestrogen causes. Adequate protein intake is essential for maintaining muscle and provides satiety (feeling full / satisfied). Calcium and vitamin D is essential for bone strength.

Self care, rest and relaxation can help you to feel calmer, reduce stress and anxiety. Activities such as mindfulness, meditation and yoga can be useful. Reach out to friends, colleagues and partners. Talk about how you are feeling and get support. If you are really struggling, especially if you are feeling suicidal, see your GP or call Samaritans.

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