For women who prefer not to use hormone replacement therapy (HRT) or have contraindications, several alternatives can help manage menopause symptoms. Lifestyle modifications can be beneficial, such as maintaining a healthy diet, regular exercise, and managing stress. Cognitive-behavioural therapy (CBT) and other forms of psychotherapy can assist in coping with mood changes and emotional well-being. Non-hormonal medications like selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs) may help with hot flushes and mood symptoms. Certain herbal remedies, such as black cohosh and red clover, are also popular alternatives. Additionally, non-hormonal vaginal lubricants and moisturizers can alleviate vaginal dryness. It’s crucial to discuss these alternatives with a healthcare provider to determine the most suitable options based on individual symptoms and medical history.

Herbal remedies are often sought as alternative or complementary options for managing menopause symptoms. While scientific evidence for their effectiveness is limited, some herbal remedies have been traditionally used and may provide relief for certain women. Black cohosh is a commonly used herb that may help alleviate hot flushes and mood swings. Red clover is another herb that has been used for its potential estrogenic effects. Other herbal remedies include dong quai, evening primrose oil, and sage. It’s important to note that herbal remedies can have potential side effects and may interact with medications, so it’s crucial to consult with a healthcare provider before using them. Individual responses to herbal remedies can vary, and what works for one person may not work for another. Integrating these remedies should be done under proper guidance and supervision. At Menopause Health Matters our highly experienced herbalist can prescribe herbal medicines specifically tailored to your individual needs following a detailed consultation.

A healthy diet plays an important role in managing menopause symptoms and supporting overall well-being. Here are some key recommendations for foods to include in your diet during menopause:

Calcium-rich foods
Calcium helps maintain bone health, which is particularly important during menopause. Include dairy products, leafy green vegetables, fortified plant-based milk, and calcium-rich foods like tofu or sardines.

Foods rich in phytoestrogens
Phytoestrogens are plant compounds that can mimic the effects of oestrogen in the body. Good sources include soy products (like tofu and edamame), flaxseeds, sesame seeds, and legumes.

Healthy fats
Focus on incorporating healthy fats from sources like avocados, nuts, seeds, and fatty fish (such as salmon) into your diet. These fats support brain health and help reduce inflammation.

Fibre-rich foods
Opt for whole grains, fruits, vegetables, and legumes to ensure an adequate intake of fibre. Fibre aids digestion, promotes fullness, and helps manage weight.

Foods rich in vitamins and minerals
Consume a variety of fruits and vegetables to obtain essential vitamins and minerals. Emphasize dark leafy greens, citrus fruits, berries, and colourful vegetables.

Hydration
Stay well-hydrated by drinking plenty of water and incorporating hydrating foods like soups, smoothies, and herbal teas.
Remember, everyone’s nutritional needs are unique, so it’s important to consult with a healthcare provider or a registered dietitian who can provide personalized guidance based on your specific health profile and dietary preferences. At Menopause Health Matters we have a highly experienced nutrition and lifestyle coach who can devise a bespoke programme specific to your individual needs.

Reiki is a complementary therapy that involves the practitioner placing their hands lightly on or near the recipient’s body to facilitate healing and promote a sense of balance and relaxation. Many women find Reiki beneficial for managing stress, promoting relaxation, and enhancing overall well-being.

Menopause symptoms are primarily driven by hormonal changes in the body, and Reiki does not directly influence hormone levels. However, the relaxation and stress reduction benefits of Reiki may indirectly help alleviate symptoms such as hot flushes, mood swings, and sleep disturbances, which can be aggravated by stress. At Menopause Health Matters we have our own Reiki Master Therapist who is highly experienced in helping to alleviate symptoms in menopausal women.