Advice for health improvement

This information is designed to help people to adopt a healthier lifestyle through taking some simple steps. It includes why changes should be made and the support available to help achieve it. Here we are looking at the menopause.

The symptoms of the menopause can affect you both physically and mentally therefore it's very important to look after yourself during this time.

Common symptoms include:

• Hot flushes
• Night sweats 
• Difficulty sleeping
• Joint pains and aches
• 'Brain fog'/memory and concentration issues 
• Mood swings/low moods and anxiety 
• Vaginal dryness 
• Discomfort during sex
• Lack of energy
• Lower libido
• Changes in skin elasticity or thickness

It's important to remember that symptoms differ in severity and frequency for each person. Always see your GP if menopausal symptoms are concerning you.

Self care tips to improve health during menopause 

Diet and nutrition: 

• Try to eat a diet that is low in salt and saturated fats to reduce risk of cardiovascular disease
• Ensure you get enough vitamin D and calcium in diet will help protection you from osteoporosis
• Eat plenty of fruits, vegetables, low fat milks and yogurts
• Avoiding possible trigger foods such as spicy food and caffeine which can cause hot flushes and night sweats 

Regular exercise 

• Helps to improve and maintain physical health 
• Reduces the chance of developing osteoporosis
• Helps mental health and wellbeing 
• Relaxing activities such as Yoga and Tai Chi help with mood swings 

Healthy lifestyle 

• Drink alcohol in moderation - alcohol is a trigger for hot flushes and night sweats, not exceeding 14 units of alcohol a week
• Stop smoking - smoking triggers hot flushes and also increases your risk for cardiovascular disease and osteoporosis
• Go to your health screening and speak to GP about symptoms if you are worried
• Discuss treatment options for menopausal symptoms including HRT and non-hormonal medication with GP  
• Getting enough sunlight - vitamin D is important to keep bones strong
• Cognitive Behavioural Therapy (CBT) talking therapy can help with low mood and anxiety 
• Speak to your employer if menopause symptoms are affecting your work to discuss if any adjustments are possible such as a desk fan
• Make sure to have 'me time' to be able to relax, such as practising mindfulness or meditation 

Further information:

• More information on the menopause (nhs.uk)

Last updated: 16/03/2023 09:40