Nutrition and hydration

• • • Eat foods rich in vitamin D and calcium, such as green leafy vegetables, milk, cheese and other dairy products. This can help strengthen bones.
  • • Reduce the amount of unrefined food, to help reduce the risk of heart disease and diabetes.
  • • If you are experiencing hot flushes, spicy food can make them worse.
  • • Take a daily vitamin D supplement. 10 micrograms helps keep bones, teeth and muscles healthy.
  • Drink 1600ml of water (3 pints) each day, this reduces symptoms of urinary tract infections, bloating and dryness. During hot flushes, cold water, rather than hot water, can help. Limit caffeine and alcohol, they can make hot flushes worse.

Movement and strength exercise

• • • Exercise can help with hot flushes, reduce the risk of heart disease, help maintain a healthy weight, reduce stress, improve mood and improve sleep quality. Adults are recommended to do at least 150 minutes of moderate intensity activity a week, e.g. brisk walking, or dancing. Moderate intensity activity will raise your heart rate, make you breathe faster and feel warmer.
  • As well as moderate intensity activity all adults, young and old, should aim to do activities that strengthen bones and muscles and improve balance and mobility, at least twice per week, three times a week if you can. For women in perimenopause and menopause it is even more important to do strength exercises. As oestrogen levels lower there is more chance for bones to become weaker and to develop osteoporosis. Examples of strength and balance exercises include using resistance bands, lifting weights, tai chi, yoga, pilates, racket sports, dancing, circuits, heavy gardening, body conditioning classes and exercises that use your own body weight, e.g. squats, lunges, press-ups.

Stopping smoking and limiting alcohol

• • • Stopping smoking reduces overall health risks and can help with reducing hot flushes. It’s never too late to quit smoking. Quitting will improve your health, whatever your age.
  • In the UK it is advised not to regularly drink more than 14 units of alcohol per week, don’t save up your units for just one or two days. Reducing alcohol can also help decrease menopause symptoms like hot flushes.

Sleep routine

• • • Sleep is often disrupted during menopause. Getting sufficient and quality sleep can help boost your mood, reduce stress and help with anxiety.
  • Having a better sleep routine by avoiding electronic devices an hour before bed, going to sleep at a set time and waking up at a set time can help to improve sleep quality.

Stress management

• • • Practicing relaxation techniques like meditation, deep breathing, following the five ways to wellbeing, or mindfulness, can help manage stress and reduce symptoms like anxiety and irritability.
  • Explore ways to reduce your stress.

Relationships and social connections

• • • Menopause can impact relationships due to mood swings, changes in libido, and sleep disturbances. Open communication and empathy are key to maintaining strong relationships. During this time, ensuring you have regular and meaningful social connections can help reduce feelings of loneliness and becoming isolated.
  • • Talk to others that are going through the same thing – family, friends or colleagues.
  • There is lots of support available, speak to your GP, pharmacist or nurse about your menopause symptoms and medication such as Hormone Replacement Therapy (HRT).

Manage a long-term condition

• • • A long-term condition is an illness that can’t be cured and is usually controlled by medicines or other treatments. For example, diabetes, arthritis, heart problems, chronic fatigue, and some mental health conditions.
  • Self-management can help people to have full and active lives. People can develop the skills and confidence they need to manage their own health care effectively. People often feel more in control and have a better quality of life.