Archive for September 1st, 2017


Friday, September 1st, 2017

How do you deal with your menopausal symptoms? Have you changed your lifestyle? Are there foods you swear by and others you avoid? Do you take supplements? The Menopause Exchange team asked its members for some health and lifestyle tips.

Food and drink

“I’ve found chocolate makes my flushes really bad, so I only have a little occasionally. A hardship for me as I’m a chocoholic! I also find eating badly (chips, bread, very sweet foods) causes flushing.”

“For the last four years, I haven’t eaten wheat or anything that’s refined or white (including refined sugar). And I stopped drinking wine! I do drink distilled spirits in moderation though, such as gin and soda, with fresh lime or as a mojito, made with pineapple juice rather than sugar syrup, so I don’t deny myself a drink if I fancy one.”

“I feel Slimming World has it nailed with regards to getting all the right fruit, vegetables and fibre. They have unlimited healthy option foods. I feel my appetite has increased, so it’s good to know I can eat them and not gain weight. Now I have no periods, I am worried about other health implications. Slimming World has a special section on cheeses and milks, so you can make sure you get enough calcium from dairy products. I know the group leader is also aware of the changes that the menopause can have on your diet and is very supportive.”

“More water is key, as I often feel dehydrated after a night sweat. I drink water through the day.”

“When having a hot flush, I eat grapes out of the fridge. This soothes me while I’m feeling overheated.”

“I’m a big advocate of eating a variety of seeds each day, including sesame, sunflower, pumpkin and flaxseeds. I mix these into my porridge in the mornings.”

“I have found drinking coffee increases my night sweats and flushes, so I only indulge in it occasionally.”


“I bought a 2.5 tog duvet. It feels like a duvet but has very few feathers. My night sweats have gone. If I feel a little cold when I get into bed, a throw gives this extra weight, but I always find it on the floor in the morning.”


“I do yoga every day to keep flexible. I use weights to maintain bone strength, and I walk where possible rather than taking the car, London Underground train or escalator. Staying slim and keeping moving does it for me at the moment. Until I move into the next phase …”

“I captain a ladies’ tennis team and we play every Saturday. It helps my mood swings and is obviously good for fitness. Sometimes I don’t feel like playing, but I don’t want to let my team down. I make myself go and then my mood lifts. I would highly recommend taking up a sport.”

“I dance salsa almost four to five times a week. This has kept me human through the tough time of my peri-menopause.”

Breathing and relaxing

“I try to meditate every day in the early evenings to help me. I also listen to Tai Chi music and other relaxing and calming sounds.”

“I am a yoga teacher and massage therapist and have found a technique that I use in my yoga practice to be very helpful when I get hot flushes. When we feel the beginnings of a hot flush, it’s difficult not to feel anxious. The brain is confused as it can’t regulate our internal temperature. But if we regulate our breathing, this sends a message to the brain that it’s under control. At the first sign of a flush, count to four when breathing in and count to four again when breathing out. Make both parts of your breathing last for the same length of time. This is more effective if you regulate the amount of air you exhale and inhale each time you take a breath so your breathing remains smooth and constant.”


“I started having acupuncture at the beginning of the year. I have to say that my flushes have drastically reduced along with my mood swings.”

Herbs and supplements

“I’m pre-menopausal and have been taking black cohosh for a while. It really helps me keep my mood swings under control, although my husband would probably disagree!”

“My local pharmacist suggested Promensil tablets (which contain plant oestrogens) to help my hot flushes and these are certainly now less severe and less frequent.”

“Since I’ve been taking Menopace night tablets, I haven’t been waking up so often in the night with sweats.”


“I’ve found gardening has really helped with my many symptoms. Being outside and pottering around helps to distract me and helps with low moods as well.”

Please note: Some members have included supplements in their tips. Bear in mind that some supplements may affect other medicines you’re taking and some shouldn’t be taken if you have certain medical conditions. If you have a history of cancer or any long-term medical conditions or take medicines regularly, speak to your pharmacist or another healthcare professional before using any over-the-counter products.

Thanks for reading.  We hope you found this article useful.  If you have some additional tips, please email us on



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