When it comes coaching, all areas need to be addressed to help my clients get back in shape and on top of their health and fitness goals. Hormones play a very important role, this is why I have studied them in depth, to help my clients overcome personal issues that have hindered their progress previously. Menopause and the side effects can seriously impact your daily life and routine, so understanding things better and overcoming these issues can make huge difference to your results.
What Is Menopause?
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It typically occurs between the ages of 45 and 55, though it can happen earlier or later. Menopause is officially diagnosed when a woman has gone 12 months without a menstrual period.
Menopause happens because the ovaries gradually produce less estrogen and progesterone, the hormones that regulate menstruation and fertility. Eventually, the ovaries stop releasing eggs, and periods cease.
Menopause is not a disease or a disorder, but the hormonal changes can bring a variety of physical and emotional symptoms that affect quality of life.
Common Symptoms of Menopause
The symptoms of menopause vary widely from person to person. Some women experience mild discomfort, while others may find symptoms significantly impact their daily life. Common symptoms include:
Hot flushes (sudden feelings of heat in the face, neck, and chest)
Night sweats
Mood changes, including irritability, anxiety, or depression
Sleep problems
Irregular or missed periods leading up to menopause (perimenopause)
Vaginal dryness and discomfort during sex
Reduced libido (sex drive)
Difficulty concentrating or memory lapses (“brain fog”)
Thinning hair or dry skin
Weight gain, especially around the abdomen
10 Top Tips to Reduce Menopause Symptoms
While menopause is a natural transition, there are many ways to ease the symptoms and improve overall well-being. Here are 10 evidence-based tips:
1. Stay Cool and Manage Hot Flushes
Wear lightweight, breathable clothing and dress in layers. Avoid spicy foods, caffeine, and alcohol, which can trigger hot flushes. Keep your bedroom cool and use a fan if needed.
2. Prioritize Good Sleep Hygiene
Stick to a regular sleep schedule, avoid screens before bed, and create a relaxing bedtime routine. Limiting caffeine and alcohol can also improve sleep quality.
3. Exercise Regularly
Aim for 30 minutes of moderate exercise most days of the week. Exercise helps regulate weight, improves mood, supports heart health, and can reduce hot flushes and sleep problems.
4. Eat a Balanced Diet
Focus on a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats. Foods rich in phytoestrogens (like soy, flaxseeds, and legumes) may help balance hormones naturally.
5. Stay Hydrated
Hormonal changes can lead to dryness and bloating. Drinking plenty of water (6–8 glasses a day) helps with hydration, digestion, and energy levels.
6. Consider Supplements
Some women benefit from calcium, vitamin D, magnesium, or omega-3 supplements. (see below for my top recommendations)
7. Manage Stress
Try relaxation techniques like yoga, deep breathing, mindfulness, or meditation. Stress can make symptoms like hot flushes and mood swings worse.
8. Talk to Your Doctor About Treatment Options
Hormone Replacement Therapy (HRT) is highly effective for many women. There are also non-hormonal medications, herbal remedies, and topical treatments for specific symptoms. Always consult a doctor before starting any treatment.
9. Use Vaginal Moisturizers and Lubricants
For vaginal dryness or discomfort during sex, over-the-counter lubricants or vaginal moisturizers can offer relief. There are also prescription options if needed.
10. Connect with Others
Menopause can feel isolating. Talking with friends, joining a support group, or speaking with a counselor can help with emotional changes and remind you you’re not alone.
My Best Supplements choices for Menopause Symptoms — and WHY They Work
While lifestyle changes play a key role in managing menopause symptoms, many women find targeted supplements helpful. Below are some of the most evidence-backed supplements used to reduce menopause symptoms — and how they may help:
1. Calcium
Why: Estrogen decline after menopause increases the risk of bone loss and osteoporosis.
Benefit: Calcium supports bone density and reduces fracture risk.
Tip: Combine with vitamin D for best absorption.
2. Vitamin D
Why: Essential for calcium absorption and maintaining healthy bones and muscles.
Benefit: May also support mood and immune function.
3. Magnesium
Why: Supports nervous system function, sleep quality, and bone health.
Benefit: Can help reduce mood swings, anxiety, and sleep disturbances.
(use preferably in glycinate or citrate form for better absorption).
4. Omega-3 Fatty Acids (Fish Oil or Algae Oil)
Why: Anti-inflammatory properties may help regulate mood and heart health.
Benefit: Can reduce depression, improve skin and joint health, and may help with hot flushes.
5. Black Cohosh
Why: A popular herbal supplement used to ease hot flushes and night sweats.
Benefit: Acts on serotonin receptors, which may influence body temperature regulation.
Evidence: Mixed; some studies show improvement, others don’t.
Caution: Not recommended for those with liver issues or hormone-sensitive conditions.
6. Soy Isoflavones (Phytoestrogens)
Why: Plant-based compounds that mimic estrogen in the body.
Benefit: Can help reduce hot flushes, night sweats, and vaginal dryness.
Sources: Soy supplements, tofu, soy milk, edamame.
Tip: May take a few weeks to notice effects.
7. High Strength Vitamin E
Why: Balances Progesterone and Estrogen that fluctuates during menopause
Benefit: It’s well documented that Vitamin E is proven to reduce hot flushes and night sweats. My clients have seen amazing results.
Vitamin E is an antioxidant and also good for brain health and helps with brain fog.
8. Ashwagandha
Why: An adaptogenic herb known to help the body manage stress.
Benefit: Supports adrenal health, reduces anxiety, and may improve sleep and energy.
9. Probiotics
Why: Gut health affects hormone metabolism and immune function.
Benefit: Support digestive health, mood, and even help balance estrogen levels.
Tip: Choose a probiotic with Lactobacillus and Bifidobacterium strains.
10. Vitamin B Complex
Why: B vitamins (especially B6, B12, and folate) support energy levels, mood regulation, and cognitive function.
Benefit: May ease fatigue, brain fog, and mood swings during menopause.
Final Thoughts
Menopause is a natural part of aging, but its symptoms can range from mildly annoying to deeply disruptive. The good news is that there are many lifestyle changes, treatments, and support options that can help you navigate this life stage with confidence and comfort.
If you’re struggling with symptoms, don’t hesitate to reach out to your GP or a menopause specialist. With the right support and education you can make things easier and more manageable to get to your health and fitness goals.
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