Tips for a Healthy Menopause

Lifestyle advice and self-help tips to help you sail through the menopause

10 Liked what you read? Show your support

In this page, our menopause expert Eileen Durward offers helpful tips and advice concerning the menopause, addressing the role that our diet, lifestyle and behavioural patterns can play in alleviating menopausal symptoms.

An introduction to menopause tips

The menopause gets rather a rough press in our society as we don't usually value age and experience the way they do in less Westernised cultures.

There are many things you can do for your health to ensure that the menopause is embraced rather than dreaded. Why not try a few of the health tips below to help you through the menopause and into the next phase of your life.

Food and drink

There are some dietary changes you can make to help you through the menopause:

Drink at least 1.5 litres of still plain water daily
Cut out coffee and take a maximum of 2 cups of tea daily (why not try Bambu - a coffee alternative)
Make sure your bowels move regularly
Eat regularly as skipping meals will not help with trying to maintain a healthy weight
Reduce refined carbohydrates - white sugar, white bread, white pasta, white rice and things covered in heaps of syrup
Eat more phyto-oestrogenic foods such as broccoli, oats & soya
Eat more non-dairy, calcium containing foods such as brown rice, salmon and pumpkin seeds.

Exercise

Walk for 20 minutes every other night - 10 minutes outbound and 10 minutes home. This helps trigger the production of happy chemicals called endorphins in your body
Get a mini trampoline (rebounder). You can use it in front of the television so that you don't get bored
Get some mini weights and use them gently whilst watching the 'soaps.'

Sleep

Being able to sleep well is easier if your digestion is working properly, so observe the suggestions for eating and drinking above. If you habitually wake at about 3am, you may find that improving your digestion has a very good knock-on effect on your sleep pattern
Spend some time relaxing before you go to bed so that your mind stops buzzing
Write down things that are on your mind and a list of things you need to do the next day before you go to bed so that you do not have everything revolving round in your mind as you try to go to sleep
Avoid all caffeine, not just in the evening but during the day as well. Try to stay away from situations that will cause anxiety. Use calming herb teas such as lemon balm and chamomile to help relax your mind, or use a herbal remedy containing valerian, such as Dormeasan^® Valerian-Hops drops to help you re-establish a good sleeping pattern.

Stress

Take time out for yourself
Eat regularly, as skipping meals or eating on the run creates more stress
Avoid caffeine
Practice breathing techniques, or take up yoga or another gentle, meditative exercise that promotes deep relaxatio
If you need further help, you might like to consider using a herbal remedy such as Stress Relief Daytime.

Low Mood/Tearfulness

Exercise is very good for both body and mind as it releases natural chemicals in the body that make us feel happy.

Write it down - it is best not to bottle your feelings up.
Talk to those around you but if you find this difficult, even writing your problems down in a journal can help release your feelings. Better out than in as they say.
While drinking in moderation is acceptable, it is best to try and avoid alcohol. Water is the best drink to hydrate the brain!
Change things in your surroundings. The brain can easily form repetitive patterns making it hard to change your emotions, so try doing something new when you feel low and you might surprise yourself and others. They do call it the change after all.

If you are looking for a herbal remedy for low mood, you might wish to consider Hyperiforce® St. John's Wort tablets.

34 Comments

Add your comments

Your email address will not be published. All fields are required.

Lux — 07.09.2021 08:50
Thank you for these tips. Hope they help improve my life.
Reply

show
- eileen — 07.09.2021 11:22
  Do let me know how you get on!
  Reply
Teresa O'Halloran — 29.06.2021 19:35
I think my hot flushes have caused me to develop rosacea on my cheeks.
Reply

show
- eileen — 30.06.2021 15:18
  Hi Teresa It is possible that hormonal changes can affect the skin.
  Reply
Jane — 13.05.2020 18:42
Hi , is it ok to still take joint care as well as menopace?
Reply

show
- Eileen — 14.05.2020 08:09
  Hi Jane Joint Care and Menopace are not our products so you would need to contact them for this advice, sorry.
  Reply
Michele Winburn — 14.10.2019 03:34
I have been reading through your site, it seems like you really know your stuff. I wanted to get your take on this Yoga Program
Reply
Ann Hayes — 12.06.2019 22:11
Hello Eileen, I'm going through surgical menopause, I'm 50 and aside from all other symptoms, my legs are so painful from the knees down and swelling too. Thanks.
Reply

show
- Eileen — 13.06.2019 08:36
  Hi Ann Joint paons are common with low oestrogen but there are things you can do to help yourself. I have posted a video blog on joint pains so please do take a look. http://www.avogel.co.uk/health/menopause/eileens-blog/2015/12/a-vogels-menopause-mondays-joint-aches-pains/
  Reply
Lesley Guest — 20.12.2018 19:47
Should I take the sage tablets at night as my sweats are worse then???
Reply

show
- Eileen — 21.12.2018 10:00
  Hi Lesley Yes, if the night symptoms are the worst then you can take the tablet with your evening meal - it is best taken with food rather than on an empty stomach.
  Reply
Sue — 25.09.2017 06:41
Hi. I'm 50 yr old. The last 2 yr I av gained 31st. I have dun nothing different to put this weight on. I'm also a very poor sleeper for yrs. I av night swets.
Reply

show
- eileen — 26.09.2017 14:05
  Hello Sue, I hope our tips are helpful. If you would like to email eileen@avogel.co.uk I can discuss this further.
  Reply
karen — 06.09.2017 15:05
Hi, I am just so tired all the time, I could sleep all day but as soon as I get to bed cant sleep at all. Tried doing activities during the day, but just want sleep when done. Is this normal?
Reply

show
- Eileen — 07.09.2017 15:30
  Hi Karen, The changing hormones during the menopause can be very demanding on the body so it is important not to do too much. Low iron and low thyroid function can cause fatigue too and your doctor can test for these just to rule them out to clarify this symptoms for you.
  Reply
Sue giles — 24.08.2017 13:02
Im in the menopause and very very tired what is the best thing to take Thanks
Reply

show
- eileen — 25.08.2017 10:02
  Hi Sue You may find a course of Siberian Ginseng can help reduce fatigue, but rest and relaxation are really important too so try and get some me-time every day! however, if the fatigue has been going on for a while or it is getting worse then it is best to check with your doctor. Low iron and low thyroid function can cause fatigue too and your doctor can test for these just to rule them out. https://www.avogel.co.uk/herbal-remedies/eleutherococcus/index.php
  Reply
Clare — 18.08.2017 13:14
Hi my mum is going through the menopause and suffers from anxiety she has mostly every symptom but has lately started getting really bad migraines could you please tell me if taking these vitamins will help her and if anything additional will help?
Reply

show
- eileen — 18.08.2017 14:44
  Hello, If your mum has lots of symptoms caused by the menopause, then the Menopause support tablets can help. They contain a little magnesium which can help tension headaches, and she could add in an additional magnesium supplement, if she wanted. However, it is important to get migraines checked out by the doctor in case there is another underlying reason.
  Reply
Irene — 15.08.2017 06:58
Cannot sleep bad night sweats
Reply

show
- eileen — 16.08.2017 12:37
  Hi Irene You may find the sage tablets helpful for the night sweats, you can take one with your evening meal, these usually start to work quite quickly. https://www.avogel.co.uk/herbal-remedies/sage-tablets-menoforce/index.php
  Reply
Rhonda — 19.07.2017 09:17
Hi im 45 ...im not sure if ive started the.menopaise as my hot flushes arw throufh the day...any help ? Please
Reply

show
- eileen — 19.07.2017 12:45
  Hi Rhonda The average age to start the menopause is 45-55 so you are just in the right age range and hot flushes can start even if you are still getting regular periods. However, flushes can also be caused by stress/anxiety, low vitamin D or low iron so it may be an idea to see your doctor for a general check up.
  Reply

+ Show more

Our customers love us!

We are proud of the products we offer and the high standard of customer service we deliver. Our customers love us so much they give us a customer rating of 4.8 out of 5!

Read some of our customer ratings