Nutrition

Lower levels of the hormone, oestrogen, can increase your risk of of heart disease, strokes and osteoporosis. Changes to your diet can help with menopausal symptoms as well as protect your long-term health. 

• With an increased risk of osteoporosis, getting enough calcium from the diet is essential for strong bones. Milk and other dairy products are the obvious choices, but other calcium-rich foods include tinned fish (with bones, such as sardines, pilchards, salmon), some green leafy vegetables, tofu and calcium-fortified foods such as plant-based alternatives to milk e.g. soya milk, oat milk and calcium-fortified breakfast cereals.
• Most of our vitamin D requirements is made in the skin after exposure to sunlight but during the months of October to March it can be difficult to achieve adequate levels.  Vitamin D is found in small amounts in a few foods – egg yolk, oily fish and some fortified foods. The current recommendation is for adults to take a supplement of 10 micrograms daily, especially during the autumn and winter months.
• Eating a balanced diet that includes wholegrains, oily fish and plenty of fruit and vegetables, can help reduce the risk of heart problems and diabetes.

Hydration

• Reducing the amount you eat or drink of caffeine, alcohol and spicy food, can help reduce the impact of hot flushes.
• Reduce symptoms of urinary problems, bloating and dryness, by drinking enough water, approximately 8 small glasses a day (1,600ml or about 3 pints).

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 a week, three times if you can. For women in perimenopause and menopause it is even more important to do strength exercises.

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.

• Have a better sleep routine by avoiding electronic devices an hour before bed.
• Going to sleep 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.
• If you are finding it hard at work, speak to your workplace HR and find out about support groups, or talk to your line manager about helping you with a work-life balance.
• 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.
• Having regular and meaningful social connections can help reduce feelings of loneliness and becoming isolated.

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.