Seek professional help
Women experience menopause in widely varying ways. Some breeze through it problem free, but most experience some symptoms, ranging from mild to severe.
The important thing is to be aware of any changes and to consult your GP for advice.
Many organisations offer free resources and support services to help women manage their symptoms effectively, so you don’t need to pay to see a private specialist.
The British Menopause Society (BMS) offers a wide range of help, including a list of NHS clinics on its registry of menopause specialists.
Women’s Health Concern (WHC), the patient arm of the BMS, runs an email advisory service that offers general medical advice from a BMS-recognised menopause specialist. There’s a minimum donation of £10 to use it.
Focus of natural remedies
Going through menopause can be an uphill struggle, with an array of symptoms ranging from anxiety and brain fog to depression, joint aches and hot flushes.
With thousands of costly supplements and therapies available, finding affordable ways can be a challenge.
Becca Meadows, a nutritionist specialising in women’s health, suggests“relaxation techniques, like breath work and moving your body, can make a big difference, alongside filling your diet with a range of protein, fruit and vegetables. Focus on natural remedies before making any purchases.”
Supplements can be eye-wateringly expensive, so concentrate on the basics.
Meadows suggests adding magnesium, vitamin D3 and omega-3 to your daily routine. “Lamberts and BetterYou, for example, offer relatively cheap but good-quality supplements,” she says.
Buy an annual prescription
In England, women taking hormone replacement therapy (HRT) can buy a prescription prepayment certificate (PPC) from the NHS. This gives 12 months’ worth for £19.30. There’s no limit on how many times it can be used to buy HRT, whether gel, tablets or patches. You can renew it each year.
Without one, paying for two items every month, with each costing £9.65, would amount to more than £230 a year.
Exercise at home
Regular exercise can ease common symptoms such as muscle loss, weight gain and anxiety.
There are masses of free online weight training and yoga workouts on YouTube tailored to menopausal women.
YouTube channels such as Fitness Blender and Yoga With Adriene offer a range of equipment-free routines designed to build strength and flexibility, and improve general wellbeing.
There are also plenty of menopause fitness trainers on Instagram. Kate Oakley, for example, runs Your Future Fit, offering free workouts that can be done in just 15 minutes.
Another is Kate Rowe-Ham who recently published Owning Your Menopause: Fitter, Calmer, Stronger in 30 days, which includes plans for all levels.
Emma Thomas, the founder of Managing the Menopause, an organisation that helps companies support their employees, says: “Our advice is to try to get a good mix of cardio [for heart health], strength [whether body weight or with weights] and yoga/pilates [for flexibility, balance and core strength].
“If you’re just starting out, don’t overdo it. Bear in mind that lower oestrogen levels mean we are more vulnerable to tendon and ligament injury.”
Find your community
There are a growing number of places where women are supporting one another.
You will find plenty of groups on Facebook, such as the Menopause Support Group, The Latte Lounge, Perimenopause Hub and Menopause Matters. Mumsnet, The Menopause Charity and Menopause Matters also run active forums.
Volunteer groups around the country have menopause cafes to provide support and information.
Ask in local Facebook groups whether there’s a support group in your area that meets up in person. Sometimes they may have guest speakers to help.
Sarah Shah, a menopause coach, says: “I attend some of these in-person events and provide guidance on nutrition, exercise, sleep, hygiene, supplements and any other essential aspects women require for a happier, healthier menopause journey.”
Listening to podcasts can also help women feel connected to others in the same situation.
The Latte Lounge has a list of the 25 most-recommended podcasts about all things midlife, menopause and beyond.
The Dr Louise Newson is one of the best. The GP and menopause specialist is joined by a special guest each week.
Boost your finances
The symptoms of perimenopause and menopause can be debilitating and sometimes cause women to take time off work.
A survey by the equality charity the Fawcett Society found that one in 10 women have had to stop work because of menopause symptoms, while 14% had gone part-time. This can have a detrimental impact on your finances.
Sarah Coles, the head of personal finance at investment company Hargreaves Lansdown, says: “Any stage of life can throw you a curveball, so we need to have something set aside for emergencies. While you’re working age, build up enough cash to cover essential expenses for three to six months in an easy-access savings account.”
She adds: “This can provide a safety net if you can’t work, and cover any other emergencies, too. If this feels like a vast amount of money, just make a start with whatever you can afford.”
Ideally, your employer will have a menopause policy in place. If it doesn’t, review the details of your sick leave benefits and any income protection insurance you may have. This could help if your symptoms prevent you from working.
Whether menopause qualifies for a payout under an income protection policy will depend on the terms and conditions.
Generally, in itself, it is not considered something that would automatically qualify. However, if the symptoms are severe enough to prevent you working, some policies may cover this.
