Empowering women through menopause

I have been lucky to incorporate most of these practices in my life and rarely experienced symptoms,  but recently I ran out of progesterone and noticed I started waking at night. Loving a personal experiment it was a perfect time for me to try some cooling bedding and tweak my supplements so I invite you to read on for the results….

So how can we take better care of our physical and emotional well-being during this time? 

1. Hormone Replacement Therapy (HRT) – Tailored to Fit

Recent studies continue to show that hormone replacement therapy (HRT) is still one of the most effective treatments for managing symptoms such as hot flashes and night sweats but more importantly lowers the risk of heart disease by over 40%

Bio-identical hormones are my favourite as they are exactly the same as those our body makes. These are not the hormones women where given in the past that was linked to breast cancer.  The oestrogel and utrogestan pill can make a big difference. All BHRT and HRT is available free on the NHS if you sign up to the HRT program for £19 a year. 

Our generation has grown up with a scare about HRT and some serious loss from cancer. What have we learnt?  Oestrogen should not be taken orally as it was in the past. and we now believe is oestrogen doesn’t necessarily cause cancer, however it does protect our heart and so using hormones the body recognises, made of the same molecule is key. 
 We need to excrete hormones daily in our poop, so oestrogen in particular can’t be recirculated around the body where it changes structure into a toxic form of oestrogen that may drive some cancers, so ensuring you are not suffering from constipation is important.

Tip: If you’re considering any HRT, bio identical or not consult with a healthcare provider to tailor a treatment plan that suits your unique health profile and symptom severity. For support or more information I would recommend  Dr. Jan Toledano from London Hormone Clinic.

2. Nutrition as a Natural Symptom Reliever

Evidence points to the Mediterranean diet as a beneficial tool in managing menopause symptoms. Rich in vegetables, whole grains, fish, and healthy fats, this diet not only supports heart health but also helps reduce the severity of hot flashes and mood swings.

A recent study highlighted that omega-3 fatty acids (from sources like fish or flaxseed) can help with mood regulation and cognitive clarity during menopause, while phytoestrogens found in soy, flaxseeds, and legumes can offer natural hormone-balancing properties.

For the best omega 3’s I use linseed oil from  The Linseed Farm, smoothies and keep it in the freezer. Wild salmon is often on offer at the supermarkets so stock up and freeze! Remember all canned salmon is wild so it’s another option.
Balancing blood sugar is key to balance hormones so avoiding simple carbs – products made of white flour, sugar and processed foods that are often high in sugar, salt and or trans fats is key.

Tip: Incorporating foods like salmon, walnuts, olive oil, and leafy greens into your meals may ease common menopause symptoms while boosting overall health. 

3. Exercise to Combat Hot Flashes and Sleep Issues

Physical activity is a natural remedy for many menopause-related symptoms. A recent study showed that women who engage in regular aerobic exercise experience fewer hot flashes, improved mood, and better sleep quality. Exercise is also linked to a lower risk of osteoporosis, which becomes a greater concern after menopause due to decreasing oestrogen levels.
Longevity hacks that promote hormesis- ‘what doesn’t kill you makes you stronger’ is great for menopause, try cold plunge, infrared sauna, and HIIT for example at our Feel Feb Friday.

Tip: Aim for a mix of aerobic exercises (like walking, swimming, or dancing) and strength training 3-5 times a week to improve bone density and balance hormones.  I use a mixture of reformer pilates, tennis, dynamic yoga, restorative yoga and daily walks in nature to restore balance. Evenings is best for calmer restorative practices and early mornings for strength training. 
 

4. Mindfulness and Stress Management for Emotional Balance

Menopause isn’t just a physical journey—it’s an emotional one, too. Groundbreaking research has shown that mindfulness practices, such as meditation, yoga, and deep-breathing exercises, can significantly reduce stress, anxiety, and mood swings during menopause. These practices help balance cortisol levels (the body’s stress hormone) and promote emotional well-being.

Slow inhale for a count of  5  with slower exhales for a count of 10 repeated for 5 times can reduce cortisol levels and help restore balance.

Tip: Incorporate 10-15 minutes of mindfulness meditation into your daily routine. Apps like Calm or Headspace can help you get started with guided sessions. Soulsync which is free on you tube is a fabulous guided meditation that I love and find really helpful.

5. Sleep Solutions: Battling Insomnia or Night Sweats

Many women who have always slept well wake in the night. If you struggle to get to sleep you may find taking progesterone ( utrogestan) at night and supplements is really the best solution.  It is certainly wise to turn screens off half an hour before bed, wear blue light blocking glasses for screen time or take a bath with relaxing oils, or my favourite epsom salts but you might find without the progesterone and some supplements these tips just doesn’t work. 

Now this does work but takes discipline. If you wake in the night you want to keep the mind switched off, focus instead on some slow breathing through the nose. You can lower the cortisol levels to get back to sleep, and focusing on the breath allows you to do this.

I am  repeating myself because it works –  slow inhales for a count of 5 with even slower exhales for a count of 10 repeated for 5 times can reduce cortisol levels and help keep the mind switched off and restore sleep.


Other options are listen to Tara brach meditation or talks, these are weekly and free and very calming and may help you ease back into rest.

I have been using a a Breathe Pillow with a Smart Temperature Pillow Protector & Mattress Protector from The Fine Bedding Company. Regulating body temperature during the night, allows for more restful sleep. I love the pillow especially, it’s a game changer for sleep!

Tip: If you’re struggling with sleep, keeping your bedroom cool and consider investing in a cooling bedding designed to keep body temperatures low.

6. Herbal Supplements: Natural Alternatives

Some of the frustrating things about menopause is the change in hair, skin, nails, sleep and clarity!  I discovered LYMA who have formulated the worlds first active keratin peptides that has been clinical proven with peer reviewed studies, (this is really important) to show 80% improved skin smoothness after 90 days and  a 65% boost in hair shine. I love it and my hair has become very shiny!  It contains amongst other things, my favourite Ashwaghanda, to manage stress and Citicoline which I love for sharpening brain cognition. It isn’t cheap but it is of the highest quality and in therapeutic doses which is the quantity needed to make it work.

I love spermidine from Do Not Age for hair growth as it lengths the growth phase of the hair cycle, so keeps your hair growing longer and potentially thicker. It also cleans up the old damaged cells in the body that cause trouble. 
(use code BLNUTRITION for discount)

“Old cells in the body are not sitting silently, like old people sitting on a park bench but instead are sitting on the park bench throwing rocks at cars”

 Studies suggest that black cohosh, red clover, and evening primrose oil may offer relief from hot flashes and mood swings. Magnesium glycinate at night is a fairly lovely one to deepen sleep and Magnesium is deficient in up to 80% of women and yet needed for over 300 processes in the body.
(use discount code BHAN010 discount) 

Tip: Talk to a specialist for a tailored approach can ensure safety and effectiveness.

7. Mental Health and Social Support: It’s Okay to Ask for Help

Mind over Menopause-  we can change our inner being to one that is positive and by changing our core belief systems we can change our life.   If left to itself the mind can spiral into negativity space where we lack self worth and confidence, leading to feelings of isolation, anxiety, or depression. Recent studies stress the importance of social support during this transition. Women who maintain strong support systems and communicate openly about their experiences tend to cope better with menopause-related changes.

When the mind goes into a negative narrative, we can notice it, check if it’s fact or fiction, look at the fear behind it, find forgiveness for this feeling, and look to change the narrative to something positive.  I find looking for what i am grateful for really does work.

Tip: Finding a friend to talk, walk or enjoy sport with can make all the difference. If you are still struggling then there are menopause support groups or online forums where you can connect with others going through similar experiences. Don’t hesitate to reach out to mental health professionals if needed.

Final Thoughts

Menopause is a natural phase of life, and while it comes with its challenges, we have a wealth of strategies to manage symptoms and maintain well-being. By staying informed and taking proactive steps, you can make this transition smoother and more empowering.

You are welcoming a new and beautiful phase of life, rich with wisdom and grace, where your years of experience offer a guiding light to the younger generation, and so it is time to embrace your worth, prioritise your needs, and celebrate the incredible journey you’ve lived so far and prepare for the years ahead.

I am not paid to promote brands, but like to share what works.

Thank you all for your support with my new book, Live Like a Lobster, where you will find more handy info on how to reduce your symptoms so you can get on with living your best life.
Buy a copy 

Much Love