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Managing Menopause Naturally

Updated: Mar 27

Menopause signifies a natural phase of a woman's life journey, marking the conclusion of her reproductive years.

During this transition, the ovaries gradually decrease the production of hormones such as progesterone and oestrogen, leading to the end of monthly menstrual cycles. It usually affects women between the ages of 45 and 55 but can occur earlier.

During the pre-menopause phase (perimenopause), you might experience a range of symptoms. These symptoms can affect your body, mood, and energy levels differently. Hot flashes, changes in monthly cycles, and other surprises are signals from your body that changes are on their way.

Although these changes may be daunting to some women, there are many natural ways to navigate their challenges while also celebrating the wisdom and strength that come with them.

Signs and Symptoms of Menopause

Every woman experiences the menopause in their own unique way. Mental health may be affected, including shifts in mood, anxiety, challenges with self-esteem, and difficulties in memory or concentration.

Physical symptoms may include hot flushes, sleep disturbances, heart palpitations, headaches, reduced libido, recurring UTIs, alterations in skin texture, shifts in body shape or weight, and migraines.

These effects may persist for several months or even years, progressing over time. Seeking guidance from either a GP or pharmacist is advised for making sure you’re well-prepared and supported. There are a range of treatments that can help from Hormone Replacement Therapy (HRT) to natural alternatives that may include Isoflavonoids.

Managing Menopause

Entering the perimenopausal phase provides a unique opportunity to reevaluate your lifestyle and implement changes that will nurture both you and your body for times ahead.

We know that eating a balanced and nutritious diet works wonders, and this holds true when navigating the challenges of the menopause.

Exercising regularly and ensuring your body remains a priority plays a major role is the management of menopausal symptoms.

Our Top Tips:

  • Maintain a good sleep schedule - this is because during the menopause, sleeping well is an issue. Sleep is often disturbed due to night sweats and lack of sleep can lead to irritability and depression

  • Incorporate more calcium into your diet for bone health ( milk, yoghurt, and dark leafy green vegetables)

  • Activities such as yoga or walking all contribute to a positive impact on the body.

During this time, women are also at much greater risk of developing bone problems such as Osteoporosis, so incorporating resistance exercise can further boost bone strength eg. Osteocare Plus Glucosamine & Chondroitin etc. can help alleviate these issues.

Looking After Your Mental Wellbeing

Your mental health and stress levels can be a bit all over the place as hormones shift; taking part in meditation, surrounding yourself with positive influences, trying new relaxing activities, or even speaking to a therapist can make such a positive impact.

Want to learn more talk about the menopause? Keep an eye out for our upcoming events.

We hosted a FREE MENOPAUSE EVENT at our London clinic on Saturday 23rd March. A pharmacist, nutritionist, health & fitness expert and breathwork expert came along to offer the best guidance on women’s health and the menopause. This event sold out and was so well received! Join our mailing list and be the first to know of our next Thriving In Menopause event.

Want to talk to someone about the menopause or symptoms you’re experiencing? Book in at The London House of Wellbeing Clinic for supplement recommendations or to book an appointment.


Libby Adler (@foodwithlib):

A food blog by an aspiring nutritionist, food product developer and marketer. Sharing fun, creative content on recipe development, restaurant reviews, cuisine critiquing and health and wellbeing.

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