Struggling with menopause symptoms? Here’s how to feel better with HRT and lifestyle tweaks

Menopause is a natural life stage when monthly periods stop and the ovaries make much less oestrogen (the main female hormone). It usually happens between the ages of 45 and 55, though symptoms can start earlier in what we call perimenopause. Many women experience hot flushes, night sweats, mood changes, poor sleep and brain fog. The good news? A mix of lifestyle changes and, for many, hormone replacement therapy (HRT) can make a real difference. If you’d like personalised care, Doctify makes it easy to find trusted obstetricians, gynaecologists and menopause specialists with verified reviews.

Understanding menopause and its symptoms

Falling oestrogen affects your entire body, which is why symptoms can be wide-ranging:

• Physical: hot flushes, night sweats, joint aches, headaches, vaginal dryness, reduced libido, fatigue
• Emotional/cognitive: low mood, anxiety, irritability, brain fog, memory slips

While these hormonal changes happen in everyone, each person’s experience is different. Your genetics, health history and stress levels can all influence how intense symptoms feel and how long they last.

Hormone Replacement Therapy (HRT) explained

HRT replaces the hormones your body is making less of- mainly oestrogen, and for most women with a womb, progestogen (progesterone) to protect the womb lining

• Types:
  Oestrogen-only (for women without a womb)
  Combined HRT (oestrogen + progestogen) is for you if you still have your womb
• Formats: patches, gels, sprays, tablets and a hormonal intrauterine system (IUS) used with oestrogen
• Personalised plans: your clinician will consider your symptoms, periods, medical history, family history (e.g., breast cancer, blood clots, heart disease), and preferences
• Benefits: potential for fewer hot flushes/night sweats, better sleep and mood, improved vaginal comfort and sexual health, and bone protection against osteoporosis
• Possible risks/side effects: breast tenderness, bloating, irregular bleeding at first; longer-term risks depend on your health profile and the type/dose of HRT. That’s why regular reviews are important

If you’re unsure whether HRT is right for you, a Doctify-listed menopause specialist can explain options and monitor you safely.

Lifestyle tweaks that truly help

Small, consistent changes often amplify HRT’s benefits- and can help if you’re not taking HRT.

Diet for hormonal balance

• Choose whole foods: vegetables, fruit, whole grains, pulses, lean protein, healthy fats
• Support bones with calcium (e.g., dairy, fortified plant milks, leafy greens) and vitamin D (safe sun exposure and/or supplements if advised).
• Reduce added sugars and ultra-processed food to stabilise energy and mood

Exercise for strength and mood

• Aim for weight-bearing activities (walking, jogging, dancing) and resistance training 2-3 times a week to protect bones and muscles
• Yoga or pilates for flexibility, balance and stress relief

Stress management techniques

• Try mindfulness, simple breathing exercises, or short guided meditation
• Protect time for activities that lift your mood- gardening, music, a brisk walk with a friend

Sleep hygiene

• Keep the bedroom cool, dark and quiet
• Stick to a regular sleep-wake time; limit screens and heavy meals near bedtime
• If night sweats wake you, breathable fabrics and layered bedding can help

Limit triggers

• Alcohol and caffeine can worsen hot flushes and disturb sleep- experiment with cutting back and see if symptoms ease
• Stop smoking; it’s linked to worse flushes and bone loss

Combining HRT with lifestyle changes

HRT often works best alongside healthy habits. A typical integrated plan might include:

• Low-dose oestrogen patch or gel plus a suitable progestogen (if needed)
• Strength training twice weekly and a daily 20-30 minute brisk walk
• Vitamin D if levels are low and a calcium-rich diet
• A sleep routine and practical cooling strategies for nights

Your specialist will tailor dosing, format (patch/gel/tablet), and reviews to your goals and risk profile- and adjust over time.

When to seek professional help

Consider booking an appointment if:

• Symptoms are persistent or severe and affecting work, relationships, or daily life
• You’re thinking about starting, changing or stopping HRT
• You have concerns about family history (e.g., breast cancer, blood clots, early heart disease) or you’ve had early menopause (before 45) or surgical menopause

With Doctify, you can compare clinicians by expertise and patient feedback, then book a time and place that suits you.

Final Thoughts

Menopause is natural- but struggling through it isn’t. With the right plan, most women feel more comfortable, sleep better and regain control. Combining tailored HRT with simple lifestyle tweaks can transform day-to-day life. If you’re ready to explore options, a Doctify-verified obstetrician, gynaecologist, or menopause specialist can help your body and your priorities. You’re not alone and help is available

Find the best menopause specialists in the United Kingdom or search for the best specialists globally:

• Menopause specialists in Ireland
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• Menopause specialists in Austria
• Menopause specialists in the United Arab Emirates