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Are you looking to manage your menopause without HRT? To find natural ways of managing your symptoms like herbal supplements and lifestyle changes?
You may have already read a dozen books, trawled through the internet looking for advice and asked all your friends for help...but I hope to add a new perspective on the different ways that you can manage your menopause symptoms without Hormone Replacement Therapy (HRT).
With all the headlines at the moment, many women will believe that Hormone Replacement Therapy (HRT) is the only way forward but HRT is a choice and it is your decision to use it or not.
Whether you've experienced surgical menopause, premature menopause or are currently navigating the perimenopause or menopause, this post will explore alternatives for managing menopause symptoms effectively.
What I do want to emphasize is that informed decisions are key. Make sure you have all the facts before you decide whether or not to use HRT or other alternatives. If you're struggling with menopause symptoms like hot flashes and night sweats, low mood or vaginal dryness, this guide will help you explore the natural paths available to you.
If you're struggling with your menopause symptoms, then this is the place for you.
Ready to dive into a behind-the-scenes look at what goes into managing your menopause without HRT?
Firstly, remember to challenge misleading HRT information
There’s a lot of misinformation floating around about menopause and HRT.
It’s important to challenge scaremongering headlines and make sure you’re getting your facts from reliable sources, such as the British Menopause Society or a menopause specialist.
Your experience of menopause—whether natural or surgical—is unique. While some women find HRT useful, others explore alternatives such as herbal remedies, SSRIs or lifestyle changes to manage menopause symptoms like night sweats, mood swings and more.
By questioning reports and seeking out accurate information, you can empower yourself to find out all the options available to you for managing your symptoms.
Lifestyle Changes for Menopause Success
I've achieved optimal menopause health, and my daily habits directly influence my ability to control my symptoms and feel strong, energised and happy. Now I'm passionate about helping as many women as possible do the same.
The ‘pillars’ I focus on are:
A Balanced Diet
A nutritious, balanced diet forms the foundation of menopause health.
Incorporating a variety of fruits, vegetables, whole grains, healthy fats and lean proteins can help manage menopausal symptoms.
Certain foods, such as flaxseeds and soy, contain phytoestrogens that can mimic the effects of oestrogen in the body, helping balance hormonal levels naturally.
Adequate calcium and vitamin D support bone health and are crucial for maintaining bone density, combating the increased risk of osteoporosis during menopause.
Omega-3 fatty acids found in fatty fish promote brain health and can alleviate mood swings and irritability.
Hint: I have another post on the Menopause Diet over here.
Sleep
Insomnia is often one of the worst symptoms of the perimenopasue but quality sleep is crucial - for brain and heart health, for our immunity and for controlling our hunger hormones!
Establishing a bedtime routine and ensuring a comfortable sleep environment can significantly improve sleep quality.
A cool room and breathable bedding can help manage night sweats and hot flushes.
Practices like meditation, yoga or deep breathing exercises before sleep can calm the mind and improve sleep.
Hint: I have another post on How to Sleep in Menopause over here.
Exercise
Regular physical exercise offers numerous benefits for menopausal women, including weight management, improved mood and increased energy levels.
Exercise helps maintain a healthy weight, reducing the risk of cardiovascular issues and joint problems.
Physical activity triggers the release of endorphins, the body's natural stress relievers, promoting emotional well-being.
Try to fit movement into your routine. Even a daily walk is a good start.
Stress Management
Menopause can amplify stress, which in turn worsens its symptoms. Finding a stress management technique that you'll stick to can create a positive impact.
Practicing mindfulness meditation and relaxation techniques can reduce anxiety and promote a sense of calm.
HRT
I am an advocate for HRT, I use it and I am under the care of the Newson Health Clinic. I know that I have had all the benefits and risks explained to me by the best expert and therefore it was my choice to take HRT.
Alternatives to HRT for Managing Menopause Symptoms
If you decide not to use HRT, there are natural and medical alternatives to help manage menopause symptoms:
Herbal supplements
Herbal remedies like Black Cohosh, Red Clover or Evening Primrose Oil may offer some relief from your symptoms.
Antidepressants and SSRIs
Antidepressants can help manage mood swings and anxiety. Current UK Guidelines are that these should not be a first-line treatment for low mood in perimenopause or menopause. Low mood in menopause is highly responsive to HRT.
Low mood is however different from clinical depression which is a completely different diagnosis. The course of treatment is different too. If you think you might be suffering from depression then it is imperative that you speak to your doctor.
Some Advice from Dr Louise Newson, Menopause Specialist
She says, “There is so much misleading advice out there that incorrectly states the risks associated with body identical, transdermal HRT which leads to many women either being denied it when they want it, or leaving women too scared to take it because they haven’t had access to accurate information.
It is absolutely vital that women and healthcare professionals have access to up-to-date, accurate information and evidence so that a joint decision about care can be reached. It is not fair for women to be denied the choice about how they manage their own future health.
You will often hear me say ‘for most women, the benefits of HRT outweigh any risks’ and that’s due to the future health benefits that are mentioned below, as well as the benefits of reducing symptoms"
For more tips like this check out Dr Newson's Balance Menopause app and her Instagram page.
Don't let people who aren't in the menopause profession give you advice
Your auntie means well when she tells you her experience of the menopause but it's another thing that's holding you back.
Instead, look for experts like Dr Annice Mukherjee, the endocrinologist and hormone specialist, for guidance.
Dr Mukherjee tells us how different hormones in the body interact with each other and the importance of using holistic approaches in managing menopause alongside HRT, as well as for those of you who don't take it.
She emphasises that in the context of today’s world, lifestyle approaches are all the more important and should be adopted by every woman in menopause to optimise wellbeing and long-term health.
You need to be resilient if managing your menopause without HRT
Now, just because you currently may not have the knowledge, doesn't mean you can't successfully navigate the menopause. It does mean you need to be strong and resilient before you can fully embrace this journey, but I'm here to support you every step of the way.
Let's be specific in planning how you'll go about it:
Embrace Education
Take the time to educate yourself about menopause, its symptoms and available options. Knowledge is power, and by understanding your options, you can make informed decisions about your health.
Build a Support Network
Surround yourself with supportive individuals who understand and respect your choice to explore menopause, with or without HRT. Whether it's friends, family, or online communities, having a strong support network can provide much needed encouragement and guidance.
Prioritise Self-Care
Make self-care a priority in your daily routine. Focus on activities that promote physical, emotional, and mental well-being, such as regular exercise, meditation, and relaxation techniques. Taking care of yourself will help you stay resilient in the face of menopausal symptoms and challenges.
Because I know how important menopause health is, I put together this free Menopause Wellness Guide for you.
Wrapping it up
So you’ve learned what you can do to manage your menopause holistically, whether you decide to take HRT or not.
Will you follow all of the tips from this post?
If you do, you're well on your way to achieving optimal menopause health and wellbeing.
I hope this post has been helpful!
If you’re looking for a menopause specialist who can give you some encouragement and support, my 1:1 coaching sessions are available on an individual basis or part of my 12-week programme. Find out more here.
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics or products covered on this page.
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