Things You Can Do

Lifestyle changes for perimenopause and menopause

Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.

It can also help you keep as well as possible in the future.

Do

try to get plenty of rest, including keeping to regular sleep routines
try to eat a healthy, balanced diet
eat calcium-rich food like milk, yoghurt and kale, if you can, to keep your bones healthy
exercise regularly, with focus on weight-bearing exercises to build strength as this can help protect against weakening bones
try relaxing things such as yoga, tai chi or meditation
talk to other people going through the same thing, like family, friends or colleagues
talk to a doctor before taking herbal supplements or complementary medicines
talk to a doctor about hormonal contraception if you need to - HRT is not contraception

Don't

do not smoke as this can make menopause symptoms worse
try not to drink more than the recommended alcohol limit - it may affect your symptoms

How to ease mood changes

It's common to have mood swings, low mood and anxiety around the time of the menopause and perimenopause.

Try to:

get as much rest as you can
exercise regularly
do relaxing activities

Cognitive behavioural therapy (CBT) is a type of talking therapy that can help with a low mood and feelings of anxiety. It can also help with sleep problems.

How to ease hot flushes and night sweats

You can try:

wearing lightweight clothing
keeping your bedroom cool at night
taking a cool shower, using a fan or having a cold drink
finding ways to reduce your stress level
to avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol
to exercise regularly
to keep to a healthy weight

Cognitive behavioural therapy (CBT) can also help manage hot flushes.

How to ease vaginal dryness

There are vaginal moisturisers or lubricants you can get without a prescription at a pharmacy.

You can talk to a pharmacist, in private, if you'd like help to decide which moisturiser is right for you.

If you're having sex and using condoms, do not use an oil-based lubricant as this can damage condoms. Water-based lubricants are available.

There are other treatments for vaginal dryness that a doctor can prescribe, such as HRT (hormone replacement therapy) or hormonal treatment (creams, pessaries, gel or vaginal rings).

Find out about treatment for vaginal dryness.

Protecting against weak bones

You can try to:

exercise regularly, particularly focusing on strength exercises, where your feet and legs support your weight (like walking, running or dancing) and resistance exercises (for example, using weights)
eat a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yoghurt and kale
get some sunlight on your skin as this triggers the production of vitamin D, which can help keep your bones healthy
take vitamin D supplements
stop smoking and cut down on alcohol

Taking HRT can also reduce the risk of osteoporosis.

Find out more about preventing osteoporosis

Find out more

Sexual Health Advice

Throughout this series we have help and advice on staying healthy, dealing with Sexually Transmitted Infections, the risks of each type of the most popular gay sex and what to do if the sex you have is not consentual. The topics covered in this series include:

	This item was in brought to you association with NHS website. Follow the links above for more information and don't forget to check out OutUK's A to Z of Gay Health which features items on everything from relationships, sexual health, mental and physical conditions and how to stay fit. This week our topic is: L - Lung Cancer.
Photos: OutUK and LightFieldStudios.