A range of lifestyle changes can make symptoms more tolerable. Hormone replacement therapy (HRT) can be used by many women to help control these symptoms, however some women cannot take HRT due to other health problems, whilst others choose not to.

The decision to take HRT or not should be discussed with your doctor. For all women, diet and lifestyle changes can help with symptoms. 

Anecdotally, many women have expressed the view that they would try complementary and alternative therapies before HRT because they think they are more natural and because they are worried about the health risks of HRT. The NICE Guideline Menopause: diagnosis and management (NG23) has used carefully weighed evidence-based evaluations of the effectiveness of alternative treatments compared with placebo (no treatment) and also with conventional forms of HRT.

 

Your healthcare professional should help you to explore lifestyle changes that will improve your general health and wellbeing and explore the long-term implications of the menopause. They should be able to provide information about the different treatments, their benefits and risks, and the evidence for their effectiveness.

The Mediterranean diet has been shown to have beneficial effects in managing menopause symptoms. It also has the added benefit of improving your heart and bone and mental health.

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Despite the name, the Mediterranean diet is not a restrictive food plan but a broad way of eating. It focuses on consuming plenty of fruits and vegetables, legumes like chickpeas and lentils, whole grains, nuts and seeds, healthy fats like olive oil, and fish. 

Studies show that eating this way is good for your health and can be particularly beneficial for reducing your risk of heart disease. 

However, more recent research suggests that personalized nutrition plans could be better than the Mediterranean diet at managing some of the factors that contribute to long-term health conditions. 

 
Menopause can increase your risk of developing heart disease. Eating a heart healthy diet can help to lower cholesterol levels and blood pressure, here are some very simple lifestyle changes you can make to reduce the risk:

During the menopause, muscle mass reduces which means that you may need fewer calories. Over time this can lead to weight gain. Being careful about how many calories you consume, your portion sizes and doing more physical activity can help prevent weight gain.

Resistance activities, such as using weights, are especially important to both preserve and build muscle mass. Thirty minutes of fast walking a day could lead to around 7kg (15lb) weight loss in a year, and also reduce the risk of heart disease. The BDA Food Fact on Weight Loss has tips on safe effective weight control.

Most complementary and alternative treatment options do not have proven evidence of effectiveness. Although many options do not stand up to scrutiny from a robust and evidence-based perspective however, there will always be individuals who will benefit from some of these treatments, sometimes for short periods of time, sometimes longer. It is most important for your healthcare professional to offer you an individualised approach.

 
Your healthcare professional should help you to consider the different treatment options available, to identify which ones may be the best for you.