Managing Menopause & Perimenopause: Symptoms, Treatments and Lifestyle Tips

The menopause journey is a natural part of life for women, yet it can feel overwhelming. As a menopause specialist, I want to reassure you that while this stage brings changes, it also presents an opportunity to take control of your health and well-being. Knowledge can make a huge difference and by understanding what to expect and knowing the options available, you can navigate menopause with confidence.

Understanding menopause

Menopause typically occurs between the ages of 45 and 55, with the average age being 51 in the UK. It’s defined as the time when your periods stop permanently due to a natural decline in hormone production, particularly oestrogen. Many women won’t know when exactly this occurs if they are not having periods (if they are using some types of hormonal contraception for example). The phase leading up to menopause, known as perimenopause, is due to the changes in hormone production that happens on the way to it all stopping completely. The perimenopause can begin several years before and is often when symptoms first appear.

Common symptoms of menopause

Every woman’s experience of menopause is unique, but there are some common symptoms to be aware of:

1. Hot flushes and night sweats: These sudden waves of heat, often accompanied by sweating and a rapid heartbeat, are among the most common symptoms. They can vary in intensity and frequency.
2. Mood changes: Hormonal fluctuations can lead to mood swings, irritability, anxiety, and even depression.
3. Sleep disturbances: Many women report difficulty falling or staying asleep, which can often be due to night sweats or increased anxiety.
4. Vaginal dryness and discomfort: Reduced oestrogen levels can cause the vaginal tissues to become thinner, drier, and less elastic, leading to discomfort during intercourse or even daily activities.
5. Cognitive changes: Some women experience “brain fog,” difficulty concentrating, or memory lapses during menopause.

Treatment options

There are various treatment options available to help manage menopause symptoms, and the right one for you depends on your specific needs and medical history.

Hormone Replacement Therapy (HRT): HRT is one of the most effective treatments for alleviating menopausal symptoms. It works by replenishing the oestrogen your body is no longer producing. For women who have not had a hysterectomy it also involves a progesterone (or a very similar progestogen hormone) that works to protect the lining of the uterus. HRT can be delivered in various forms, including tablets, patches, gels, and creams. It’s important to discuss the benefits and risks with your specialist to determine the best approach for you.

1. Vaginal oestrogen creams and/or moisturisers. Using oestrogen directly in the vagina can also address vaginal dryness specifically, as well as help to reduce urinary symptoms and frequent urinary tract infections.
2. Non-hormonal treatments: If HRT is not suitable, there are non-hormonal options available. These include medications like antidepressants that can help manage hot flushes and mood changes.
3. Lifestyle changes: Often, simple adjustments to your lifestyle can have a significant impact. Regular exercise, a balanced diet, and maintaining a healthy weight are important to manage symptoms and support overall well-being. Mindfulness, yoga, and other stress-reducing activities can also be beneficial.
4. Cognitive behavioural therapy (CBT): This type of talking therapy can help improve sleep and mood and help to cope with other menoapuse symptoms more easily.
5. Complementary therapies: Some women find relief through complementary therapies such as acupuncture, herbal remedies. While these can be helpful, it’s important to discuss them with your healthcare provider to ensure they are safe and appropriate for you.

Lifestyle tips for managing menopause

1. Stay active: Regular physical activity, such as walking, swimming, or yoga, can help to improve mood, and support bone health and may help reduce hot flushes. Aim for at least 150 minutes of moderate-intensity exercise per week.
2. Eat a balanced diet: A diet rich in fruits, vegetables, whole grains, and lean proteins can help manage weight, support bone health, and maintain energy levels. Consider foods high in calcium and vitamin D to strengthen your bones.
3. Prioritise sleep: Establish a bedtime routine that promotes relaxation, such as a warm bath or reading a book. Avoid caffeine and large meals before bedtime, and try to keep your bedroom cool and comfortable.
4. Manage stress: Practice mindfulness, meditation, or deep breathing exercises to help manage stress and improve mental clarity. Connecting with others, whether through support groups or talking to friends and family, can also provide comfort and reassurance.
5. Stay hydrated: Drinking plenty of water can help reduce the intensity of hot flushes and keep your skin hydrated.
6. Limit alcohol and caffeine: Both alcohol and caffeine can trigger hot flushes and disrupt sleep. Moderation is key, so consider reducing your intake if these symptoms are problematic.

When to seek help

While menopause is a natural process, there’s no need to suffer in silence. If your symptoms are affecting your quality of life, it’s time to seek help. At KIMS Hospital and Sevenoaks Medical Centre, our dedicated menopause clinic is here to support you every step of the way. Whether you’re considering HRT, exploring non-hormonal treatments, or simply want to discuss your symptoms, Dr Schaedel can provide expert advice and compassionate care.

Remember, you don’t have to navigate menopause alone. With the right information, support, and treatment, you can embrace this new chapter with confidence and vitality.

Dr Zoe Schaedel is a leading menopause specialist and runs clinics at KIMS Hospital, Sevenoaks Medical Centre and LycaHealth Orpington, offering personalised care and treatment for women experiencing menopausal symptoms. For more information or to book a consultation, please contact enquiries@kims.org.uk or see www.mylahealth.co.uk.

Article produced by

Dr Zoe Schaedel

Menopause Specialist (BMS)

KIMS Hospital & Sevenoaks Medical Centre

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