10 simple lifestyle changes to help you manage the menopause

For years it was referred to in hushed tones as “the change”. Now, thankfully times have changed, and we’re much more open about the menopause and all that it entails. With that in mind, we’re marking World Menopause Day by sharing some simple lifestyle changes that could help to make a big difference to your symptoms.

For many women, navigating the menopause years isn’t easy, but support is available. If you’re suffering from hot flushes, night sweats, headaches, disrupted sleep and brain fog, the following suggestions could help you manage the menopause more effectively.

1. Eat a balanced diet
Be sure to include lots of fresh fruit and vegetables, whole grains and unsaturated fats in your everyday diet to boost your sleep, mood, energy levels and overall health and wellbeing.

2. Protect your bones
The menopause causes a drop in oestrogen levels and this can directly affect bone density. It is therefore important to include plenty of calcium-rich foods like milk, yoghurt and dark leafy greens such as kale, as well as vitamin D in your diet to keep bones strong and healthy.

3. Limit caffeine and alcohol
Cut back or cut out caffeine and alcohol as these can trigger and exacerbate hot flushes and night sweats.

4. Quit smoking
Quitting smoking brings a whole wealth of health benefits, plus it can help to reduce the severity of hot flushes.

5. Stay hydrated
Drink plenty of water throughout the day to help aid concentration and combat memory lapses, as well as boost overall wellbeing.

6. Exercise regularly
Aim for at least 150 minutes of moderate intensity exercise or 75 minutes of vigorous intensity exercise per week to keep the heart healthy and to maintain bone strength.

7. Get a good night’s sleep
A lack of sleep can often exacerbate the symptoms of menopause, so stick to a regular routine, going to bed and getting up at the same time every day, and aim for around 8 hours of sleep.

8. Manage stress
Elevated stress hormones can trigger common menopause symptoms such as anxiety, difficulty concentrating and hot flushes, so practice relaxation techniques such as breathwork, yoga and mindfulness to calm the mind and body

9. Get outside
A daily dose of sunshine is great for topping up vitamin D levels, essential for keeping bones strong and healthy. Connecting with nature in the great outdoors can also help to regulate mood swings, improve sleep and help battle brain fog.

10. Talk openly
Half the world’s population are facing, experiencing or have already been through the menopause, so speak to family, friends or colleagues. They may be able to draw on their own experiences to offer help and support, or simply provide a listening ear and a shoulder to lean on.

For tailored help and support, speak to the menopause experts at YourGP

If despite following these suggestions the symptoms of menopause are continuing to have an impact on your everyday life, speak to a medical professional about your options.

Here at YourGP, our doctors take a holistic approach to menopause healthcare and can provide all the care, understanding and support you need during what can be a very challenging period of your life. Your initial assessment can last up to 45 minutes, giving you ample time to discuss your symptoms without feeling rushed.

Book your appointment today using our simple online booking system. Or you can email reception@your.gp, or call us on 0131 225 5656 and we’ll be happy to arrange an appointment at a time that suits you. We can then work with you to formulate a tailor-made plan with the aim to make your menopause journey a much more positive experience.