Every day in my practice, I have heartfelt conversations with women navigating the complexities of menopause. From hot flushes to mood swings, each woman's experience is uniquely her own. Amidst the myriad of questions surrounding hormone replacement therapy (HRT) and symptom management, one truth remains evident: there is no one-size-fits-all approach to menopause. As a healthcare provider, I've come to understand that personalized care and lifestyle adjustments are paramount in guiding women through this transformative phase of life.

In May 2016, a survey conducted by Ipsos MORI on behalf of the British Menopause Society shed light on a concerning trend: one in two women aged 45-65 had experienced menopause within the previous decade without seeking professional guidance. Despite facing an average of seven distinct symptoms, 42% of these women reported that their experiences surpassed their expectations in terms of severity. This raises a crucial question: What options are available to support women through menopause?

In this blog post, we'll delve into the diverse array of approaches for managing menopausal symptoms, from hormone therapy to lifestyle modifications. Each woman's journey through menopause is as unique as she is, and it's imperative to explore tailored solutions that prioritize individual well-being. Let's embark on this exploration together, shedding light on the options available to empower women to embrace this phase of life with confidence and vitality.

Menopause, a natural phase in a woman's life, marks the cessation of menstrual cycles as the ovaries gradually reduce their production of oestrogen and progesterone. While typically occurring after the age of 45, factors such as surgery, chemotherapy, or primary ovarian insufficiency can trigger early onset. The transition into menopause brings with it a myriad of symptoms ranging from hot flushes and night sweats to mood swings and changes in body composition.

Symptoms like vaginal dryness or discomfort during intercourse can be managed with hormonal and/or nonhormonal options such as moisturizers, lubricants or pessaries. However, when systemic symptoms like hot flushes, sleep disturbances, or low mood arise, hormone replacement therapy (HRT) becomes a primary consideration. HRT, available in various forms including tablets, patches, or gels, provides oestrogen and women with a uterus will need to counterbalance the effect of oestrogen on womb by taking progesterone. This normally alleviates the symptoms of menopause and potentially reduces the risk of osteoporosis.

Cognitive symptoms such as forgetfulness or difficulty concentrating, often referred to as "menopausal brain fog," can also be a big issue and have a huge impact on women’s day to day life. Evidence suggests that Cognitive behavioural therapy can reduce vasomotor symptoms by around 50% and also helps with anxiety.   

Lifestyle adjustments also play a significant role in managing menopause symptoms. Regular weight bearing exercises, weight management, and a balanced diet can promote overall well-being and bone health. Additionally, avoiding triggers like smoking, spicy foods, or excessive alcohol consumption can help mitigate symptoms.

As women's life expectancy increases, so does the duration of menopause. A recent systematic review as concluded that the Mediterranean Diet can be an important component in promoting women's health during this phase. High in plant-based foods, the Mediterranean diet is associated with improved bone metabolism, muscle performance, reduced inflammation and insulin resistance. Studies suggest that adherence to this diet reduces weight, blood pressure, cholesterol levels, and LDL, counteracting menopause-induced changes in body composition and metabolic function.

Menopausal women often experience weight gain and muscle loss, increasing the risk of metabolic disorders and functional impairment. Mediterranean diet-based interventions show promise in mitigating these effects, although BMI effects remain inconclusive (which might be related to the reduction in women's height, often linked to worsened bone condition in the spine). Additionally, it may enhance cardiovascular health, reducing blood pressure, cholesterol, and triglyceride levels. The diet's anti-inflammatory properties and rich nutrient profile contribute to improved blood sugar control and overall health.

Understanding menopause as a multifaceted journey empowers women to make informed decisions about their health. It's essential to recognize that each individual's experience with menopause is unique, and treatment plans should be tailored accordingly. Consulting with a healthcare provider can provide guidance on the most suitable approach based on personal preferences and medical history.