Supporting Your Health Through Menopause Feature

Menopause is a natural stage of life, usually occurring between ages 45–55, when periods stop and levels of the hormone oestrogen fall. This hormonal change can bring both physical and emotional symptoms that affect daily life — from hot flushes and fatigue to changes in mood and sleep. 

At e-Surgery, we understand that menopause affects every woman differently. Whether you’re using Hormone Replacement Therapy (HRT), or exploring lifestyle changes, small daily habits can make a big difference to how you feel, now and in the years ahead. 

This blog focuses on nutrition, exercise, and lifestyle strategies that support your health during and after menopause, even if you’re taking HRT. 

Nutrition: What to Focus On

Bone Health 

Falling oestrogen can speed up bone loss, increasing the risk of osteoporosis. HRT helps protect bones, but nutrition plays a vital role too. 

Calcium – Aim for around 700 mg/day from: 

  • Dairy foods (milk, yoghurt, cheese) 
  • Fortified plant-based alternatives (check the label for added calcium) 
  • Tofu (calcium-set), leafy greens, sesame seeds 

Vitamin D – Supports calcium absorption and bone strength. 

  • Found in oily fish, eggs, and fortified foods 
  • The UK recommends a daily 10 mcg supplement in autumn and winter (or year-round if you have limited sun exposure) 

Protein – Helps maintain muscle and bone. 

  • Include at every meal: meat, poultry, fish, eggs, dairy, beans, lentils, nuts, and seeds 

Heart Health 

After menopause, your risk of heart disease rises due to hormonal changes. Support heart health by: 

  • Choosing fibre-rich foods like wholegrains, pulses, fruits, and vegetables 
  • Including healthy fats such as olive oil, avocados, nuts, seeds, and oily fish (salmon, mackerel, sardines) 
  • Limiting saturated fats — reduce butter, cream, fatty meats, and pastries 
  • Reducing salt intake to below 6 g/day to help manage blood pressure 

Weight and Metabolism 

Metabolism can slow with age, and body fat distribution may change. Excess weight can worsen menopausal symptoms and increase the risk of heart disease and certain cancers. 

To maintain a healthy weight: 

  • Eat regular, balanced meals (avoid skipping meals) 
  • Watch portion sizes 
  • Choose high-fibre and protein-rich foods to stay full longer 
  • Limit sugary snacks and drinks 
  • Stay active (see below) 

Iron and Energy 

If you still experience occasional periods or heavy bleeding, you may need extra iron. 

Iron-rich foods: lean red meat, lentils, beans, spinach, fortified cereals 

  • Pair with vitamin C foods (tomatoes, peppers, berries) to boost absorption 
  • Avoid tea, coffee, or other caffeinated drinks with these meals, as they can reduce absorption 

Phytoestrogens 

Phytoestrogens are plant compounds that act in a similar but much weaker way to oestrogen. Some women find they help reduce hot flushes, though evidence is mixed. 

Found in soy products (tofu, soy milk, edamame), flaxseeds, chickpeas, and lentils. Try including these regularly as part of a balanced diet. 

Physical Activity

Exercise supports bone strength, heart health, mood, weight management, and sleep. 

Aim for: 

  • 150 minutes of moderate-intensity activity per week (brisk walking, cycling, dancing, or swimming) 
  • 2 strength-training sessions weekly (weights, resistance bands, yoga, or Pilates) 
  • Balance and flexibility exercises such as tai chi or stretching to reduce fall risk 

Small changes add up! Take the stairs, walk to the shops, or stretch during TV breaks. 

Supporting Your Health Through Menopause excercise

Alcohol and Caffeine

Alcohol 

Too much alcohol can worsen hot flushes, disturb sleep, and increase the risk of breast cancer and osteoporosis. 

  • Limit to no more than 14 units per week, spread over several days 
  • Have a few alcohol-free days each week 

Caffeine 

If caffeine worsens anxiety, sleep problems, or hot flushes: 

  • Try decaf coffee or herbal teas 
  • Reduce gradually to avoid withdrawal headaches 

Smoking and Menopause

Smoking can: 

  • Bring on menopause earlier 
  • Increase the severity of hot flushes 
  • Raise the risk of heart disease, osteoporosis, and certain cancers 

Quitting is one of the best things you can do for your health. We offer online prescription treatments to help you quit smoking safely and effectively. 

Learn more about quitting smoking with e-Surgery 

Sleep and Stress

Sleep problems, night sweats, and mood changes are common during menopause. Support better sleep and emotional wellbeing by: 

  • Keeping a consistent bedtime routine 
  • Making your bedroom cool, dark, and quiet 
  • Avoiding screens an hour before bed 
  • Reducing evening caffeine and alcohol 
  • Trying relaxation techniques such as deep breathing, gentle stretching, journaling, or meditation

Supporting Your Health Through Menopause sleep and stress

Supplements

While HRT can reduce some nutrient needs, certain supplements may still be beneficial: 

  • Vitamin D: 10 mcg/day (especially in autumn and winter) 
  • Calcium: if your dietary intake is low 
  • Magnesium or B vitamins: may help with energy, mood, and sleep 
  • Herbal remedies: such as St John’s Wort, black cohosh, ashwagandha, or red clover but always check with your GP before use, as they can interact with medications 

When to Seek Support

If menopausal symptoms continue to affect your quality of life even while on HRT speak with your GP. Your treatment may need adjustment, or you could explore non-hormonal options. 

Remember, menopause is a natural stage of life, but you don’t have to face it alone. With the right support, treatment, and lifestyle choices, you can protect your long-term health and feel more like yourself again. 

Supporting Your Health Through Menopause when to seek support

Need personalised menopause support? 

At e-Surgery we can provide HRT consultations, nutritional advice, and ongoing care, all from the comfort of your home.