Learning about menopause can help you feel in control. Reading up on symptoms and support options is a good place to start. Making simple lifestyle changes can help ease symptoms and improve your quality of life.
Stop smoking
Stopping smoking can help reduce your symptoms.
Smokers may reach menopause earlier. They can also get worse hot flushes.
Nicotine might be the cause.
Be more active
Exercise helps you stay a healthy weight. It also helps your mood.
It can:
- Lower hot flushes
- Improve your sleep
- Help memory and reduce pain
Try things like:
- Walking
- Yoga
- Swimming
- Dancing
- Weight training
Choose something you enjoy. That way, you’ll want to keep doing it.
Drink less alcohol
Alcohol can trigger hot flushes.
It can also:
- Make you feel moody
- Give you headaches
- Cause weight gain
Being overweight can make menopause symptoms worse. It also increases the risk of cancer and other illnesses.
Cut back if alcohol makes you feel worse.
Sleep better
Good sleep helps you feel well.
Try these tips:
- Go to bed at the same time each night
- Turn off screens an hour before bed
- Keep your bedroom cool
- Use cotton sheets
- Wear light pyjamas
These steps may help with night sweats and sleep.
Eat well
What you eat affects how you feel.
Eat a healthy mix of:
- Fruit and veg
- Whole grains
- Lean protein
- Dairy or dairy alternatives
- Healthy fats (like nuts or olive oil)
Avoid foods high in sugar, salt, or fat.
Cut down on caffeine
Caffeine can make hot flushes and night sweats worse.
It can also:
- Keep you awake
- Make you feel jumpy
- Affect your mood
Try decaf drinks, especially later in the day.
Talk to others
Talking helps.
Spending time with friends and family can:
- Lift your mood
- Lower stress
- Help you feel supported
You may also want to talk to others going through the same thing.
Get help
You don’t have to cope on your own.
Talk to your GP if you’re struggling. They might suggest:
- HRT (hormone therapy)
- CBT (talking therapy)
- Acupuncture
- Aromatherapy
- Reflexology
If you feel very low or anxious, get help.
Call NHS 111 if you’re in crisis.
Call 999 in an emergency.