Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.
It can also help you keep as healthy as possible in the future.
Do
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eat a healthy diet
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have calcium-rich food such as milk, yogurt and kale to keep your bones healthy
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exercise regularly with activities such as walking, running or dancing
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do relaxing things like yoga, tai chi or meditation
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get plenty of rest, including keeping to regular sleep routines
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talk to other people going through the same thing, such as family, friends or colleagues
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talk to a GP before taking herbal supplements or other medicines
Don't
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do not smoke - get help to quit smoking
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do not drink more than the recommended low-risk alcohol guidelines
How to ease mood changes
It's common to have mood swings, low mood and anxiety around the time of menopause and perimenopause.
Try to:
- get plenty of rest
- do relaxing activities
- make time for activities you enjoy
- exercise regularly - this increases endorphins which helps your mood
Treatments that can help include:
- hormone replacement therapy (HRT)
- cognitive behavioural therapy (CBT) - a type of talk therapy that can help with a low mood and feelings of anxiety
How to ease hot flushes and night sweats
If you have hot flushes and night sweats because of menopause, there are things you can do that may help.
You can:
- wear light clothing
- keep your bedroom cool at night
- take a cool shower, use a fan or have a cold drink
- try to reduce your stress level
- avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol
- exercise or do physical activity regularly
CBT can also help manage hot flushes. It can also help with sleep problems.
Learn more about hot flushes
Things you can do to sleep better
How to ease vaginal dryness
There are vaginal moisturisers or lubricants you can get without a prescription at a pharmacy.
Talk to a pharmacist if you need help deciding which moisturiser is right for you.
If you're using condoms during sex, do not use oil-based lubricant as this can damage condoms. Instead you can use a water-based lubricant.
Other treatments your GP can prescribe for vaginal dryness include HRT or hormonal treatment (creams, pessaries, gel or vaginal rings).
Vaginal dryness - how to treat it yourself
How to ease weight gain
Weight gain can be an issue during menopause. Weight loss should be gradual. Try to combine healthy eating with keeping active.
Protecting against weak bones
Women who have been through menopause have an increased risk of developing osteoporosis (weak bones). This is because of the lower level of oestrogen in the body.
You can reduce the risk of osteoporosis by taking HRT.
You can also try to:
- exercise regularly, including weight-bearing exercises where your feet and legs support your weight (like walking, running or dancing) and resistance exercises (for example, using weights)
- eat a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yogurt and kale
- take a calcium supplement, especially if you're vegan or cannot get enough calcium through your diet - talk to your GP about this
- get some sunlight on your skin - this triggers the production of vitamin D, which can help keep your bones healthy
- take a vitamin D supplement - talk to your GP about this
- get help to quit smoking, if you smoke
- cut down on alcohol
Non-urgent advice: Talk to your GP if :
- you have menopausal symptoms that are worrying you
- you're experiencing symptoms before age 45
- your periods have stopped for a year or more before age 45
Get screened
Keep up to date with your screening tests and appointments during and after menopause.
These are:
- cervical screening - ages 25 to 65
- breast screening - ages 50 to 69
- bowel screening - ages 59 to 70
There are things you can do to make a cervical screening test easier.