The best ways to manage the menopause there are a bewildering number of symptoms associated with this natural stage of most women’s lives, so we asked an expert to share her top tips for coping with them

Health

The transition through the menopause can feel like adjusting to a new normal. During menopause your body goes through big hormonal shifts, and it can feel confusing trying to navigate this new change. Furthermore, it can be difficult to understand and find what works best for your body when it comes to staying healthy.

‘Nutrition and healthy lifestyle choices are key when you are going through the menopause,’ says Amie Leckie, a health and wellbeing specialist at Heart Research UK. ‘During this time your body is changing, and your nutritional needs change too. There is an increased risk of developing some conditions, including cardiovascular disease and osteoporosis, as well as an increased likelihood of weight gain.’

However, all is not lost when you go through the menopause, and your symptoms do not need to determine how you live your life. Diet and exercise are both powerful tools for improving your quality of life. You can support your body and improve your overall health with some simple diet and lifestyle swaps.

What is the menopause?

Put simply, the menopause marks the end of menstruation. It is deemed to start after a woman has not had a period for 12 consecutive months. This usually happens between the ages of 45 and 55. Perimenopause is the time leading up to menopause, when you have symptoms but your periods have not stopped. This can happen as early as your 30s.

‘During perimenopause there is a drop in oestrogen, which is one of the main hormones involved in the female reproductive system,’ says Leckie. ‘When you transition from perimenopause into menopause, your periods become less frequent until

they eventually stop. Many women report severe perimenopausal symptoms and some women experience early menopause, which can be a concern, particularly regarding heart and bone health.

‘Menopause can increase your risk of coronary heart disease, as you may see your blood pressure and cholesterol level rise, as well as experiencing weight gain. A study conducted by Heart Research UK in 2022 found that 60% of women didn’t know that the risk of heart disease increases after menopause.

‘Oestrogen is important for bone remineralisation and density. From around the age of 35 you begin to lose calcium from your bones, which in