Relieving Symptoms Of Menopause: A Practical Guide for Managing Change

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Last Updated on November 16, 2023

Menopause marks a significant change in a woman’s life, signaling the end of menstrual cycles and fertility. It’s a natural process, yet it often comes with a suite of challenging symptoms. Hot flashes, night sweats, mood swings, and sleep disturbances can all take a toll. While some women navigate these changes with minimal discomfort, others seek relief through various therapies and lifestyle adjustments. 

Menopause marks a significant change in a woman’s life, signaling the end of menstrual cycles and fertility. It’s a natural process, yet it often comes with a suite of challenging symptoms. Hot flashes, night sweats, mood swings, and sleep disturbances can all take a toll. While some women navigate these changes with minimal discomfort, others seek relief through various therapies and lifestyle adjustments. 

Understanding Menopause and its Symptoms

The lead-up to menopause, known as perimenopause, can bring irregular periods and a preview of menopausal symptoms due to fluctuating hormone levels. Recognizing the signs and understanding their cause is the first step toward finding relief. Symptoms can range from mild to severe and can impact daily life significantly.

Hormone Replacement Therapy

When it comes to HRT, the delivery method can be as important as the treatment itself. Oral tablets, skin patches, gels, and implants are some of the options available. Skin patches, such as Evorel HRT patches, offer a convenient and steady hormone delivery system. They are applied to the skin and release oestrogen through the skin into the bloodstream. Many prefer patches as they maintain more consistent hormone levels and can be gentler on the stomach than oral medications.

Women looking to start HRT can access treatment from reputable sources like Oxford Online Pharmacy, ensuring they receive genuine and regulated products. Evorel HRT patches, for instance, come with the assurance of quality and have been the choice for numerous women seeking hormone replacement therapy. The ease of use—applying a patch once or twice weekly—and the avoidance of daily pills make them a practical choice for busy lives.

Lifestyle Adjustment

Diet plays a pivotal role in managing menopause symptoms. A balanced diet rich in calcium and vitamin D is vital for bone health, as menopause can accelerate bone density loss. Incorporating a variety of fruits, vegetables, whole grains, and lean proteins can help manage weight and provide the nutrients needed for optimal health. Regular consumption of foods rich in phytoestrogens, like soy and flaxseeds, may also provide symptom relief for some women.

Hydration is another key element, as water can help with bloating and weight management. Reducing caffeine and alcohol intake can alleviate hot flashes and improve sleep quality. It’s beneficial to work with a nutritionist who can tailor a diet to individual health needs, taking into account any existing conditions or weight management goals.


Exercise is another cornerstone of a healthy menopause transition. Regular physical activity helps with weight management, reduces the risk of cardiovascular disease, and strengthens bones, which is essential to counteract the increased risk of osteoporosis associated with menopause. Whether it’s brisk walking, swimming, cycling, or strength training, finding an enjoyable activity ensures consistency and long-term commitment.

Moreover, exercise is a proven mood booster. It can combat the mood swings and depression that some women experience during menopause by stimulating the release of endorphins, the body’s natural feel-good hormones. This benefit is crucial during a phase where emotional well-being is as important as physical health.


Many women find that sleep patterns become disrupted during menopause, with issues like insomnia becoming more common. Creating a sleep-conducive environment and routine is vital. This includes maintaining a cool, comfortable bedroom, establishing regular sleep and wake times, and possibly incorporating relaxation techniques like meditation or deep breathing exercises before bed. Avoiding large meals, caffeine, and electronic devices before bedtime can also help in promoting uninterrupted sleep.

Emotional Well-being and Social Support

Emotional health during menopause is as important as physical health, yet it’s often given less attention. Menopause can sometimes feel like a lonely journey, but support systems and coping strategies can make a substantial difference in managing its emotional aspects.

Having a strong network of friends, family, or support groups can provide a sounding board for your experiences and feelings. Sharing concerns with others who are going through similar experiences or who are empathetic to your situation can be immensely comforting. It reminds you that you’re not alone and that support is available. Many find that joining local or online menopause support groups creates a community of understanding and exchange of helpful tips.

It’s also crucial to address any mental health concerns with a professional. Cognitive-behavioural therapy (CBT) and other counselling methods can help in managing mood swings, anxiety, and depression. Mindfulness practices and stress reduction techniques can restore a sense of control and promote a more positive outlook.

Menopause and Career

For women in the workforce, menopause can present unique challenges. Hot flashes during an important meeting or sleep disturbances affecting concentration can impact job performance. It’s important to seek workplace adjustments that can help, such as flexible working hours or temperature control measures.

Creating awareness in the workplace about menopause is also beneficial. Some organisations now provide menopause policies and training to foster a supportive environment. This can lead to better understanding from colleagues and management, reducing the stigma and making it easier to request necessary accommodations.

Menopause can also be a time for personal growth and re-evaluation of career goals. It might be an opportunity to pursue new interests, training, or even a career change. Investing in personal development can lead to a fulfilling second act in a woman’s professional life, and give you more of an idea on direction.

Exploring Additional Options

In addition to HRT and lifestyle changes, alternative remedies are increasingly sought after for menopause symptom relief. It’s essential to approach these with an informed perspective, ensuring any alternative treatments are safe and complement any medical therapies you’re undertaking.

Herbal supplements like black cohosh, red clover, and evening primrose oil are popular among menopausal women. While scientific evidence on their efficacy varies, some find them helpful for managing symptoms. Acupuncture and yoga are also considered beneficial for some, contributing to overall well-being and stress management.

When considering alternative remedies, it’s crucial to remember that menopause experiences are highly individual. What works for one woman may not work for another, and it’s often a process of trial and error to find what provides the most relief. Consulting with healthcare providers about integrating alternative remedies with conventional treatments is always recommended to ensure safety and effectiveness.

Future Directions

As research into menopause continues, our understanding of this life stage evolves. This progression in knowledge is leading to better treatments, more informed lifestyle advice, and a broader societal conversation about ageing and women’s health.

Recent studies are focusing on the long-term effects of menopause. Innovations in medicine and healthcare technology promise to offer new solutions that can be customised to individual needs, improving the quality of life for menopausal women.

The narrative around menopause is also changing. It’s increasingly seen not as a decline but as a new phase of life with its opportunities. Campaigns and public discussions are helping to destigmatise menopause, encouraging women to speak openly about their experiences and seek the help they need.


Menopause is a natural part of ageing, and with the right strategies, women can manage symptoms and maintain a high quality of life. Arming oneself with knowledge is empowering. Understanding the physiological changes and knowing the range of available treatments allows women to make informed decisions about their care during menopause.

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