How to live better with menopause day to day

Menopause is a natural stage of life, but that does not mean it is easy. Every woman lives it differently. Some barely notice it, others feel their whole daily life change. The good news: small, simple habits can make a real difference.

What changes in your body

Around menopause, the levels of hormones such as oestrogen and progesterone go up and down, then fall. This can show up in many ways:

• Hot flashes and night sweats: a sudden wave of heat, often in the face and chest, sometimes at night.
• Sleep: trouble falling asleep, waking up at 3 a.m., nights that don’t feel restful.
• Mood: irritability, low mood, feeling on edge or simply “not yourself”.
• Energy: tiredness that lasts, even after a full night.

Simple habits for hot flashes

• Dress in layers you can take off quickly, in light fabrics like cotton or linen.
• Keep your bedroom cool and keep a glass of cold water close by.
• Notice what triggers them: for many women it is spicy food, alcohol, coffee or very hot drinks.
• When a hot flash starts, try slow, deep breathing: breathe in for 4 seconds, out for 6.

Sleeping better

• Go to bed and get up at the same time every day, even at the weekend.
• A cool, dark and quiet room helps a lot.
• Have your last coffee before noon and keep alcohol for special occasions.
• Put screens away 30 minutes before bed and choose a calm ritual: reading, stretching, a herbal tea.

Looking after your mood and energy

• Move every day: a brisk 30-minute walk already counts. Add muscle-strengthening exercise twice a week.
• Get daylight in the morning, it helps your body clock.
• Stay connected: talking with friends who are going through the same thing really helps.
• Take a few minutes for yourself every day: breathing, yoga, a walk without your phone.

On your plate

• Protein at every meal (eggs, fish, legumes, yoghurt) to stay full and keep your muscles strong.
• Calcium and vitamin D for your bones: dairy or fortified alternatives, oily fish, a little sun.
• Plenty of fibre: vegetables, fruit, whole grains.
• Drink water regularly and limit sugar and alcohol.

Talk to your doctor

If your symptoms are hard to live with, talk to your doctor. There are several options, including hormone therapy, and a check-up is always a good idea at this stage of life. You don’t have to “just get through it” alone.

Where Hormone Harmony fits in

Hormone Harmony is a daily plant-based formula, made to support your body through this stage. In 3 vegan capsules a day: 11 plant actives, including KSM-66® ashwagandha, maca, chaste tree, rhodiola and chamomile, plus vitamin B6, which contributes to the regulation of hormonal activity and to the reduction of tiredness and fatigue.

It is not a medicine and it does not replace a healthy lifestyle: it comes alongside the habits above. Every dose is on the label, the capsules are vegan, shipping is free and you have 30 days to try it risk-free.

“I have only been taking Hormone Harmony for about a month now, but I can already feel a big difference in my mood swings.”Rachel T., 55, verified buyer

This article is for general information only and does not replace the advice of a doctor. Food supplements should not replace a varied, balanced diet and a healthy lifestyle.