Menopause self-care

A starting point for those wanting to understand how to help themselves through the menopause transition

MENOPAUSE

Rebecca Ford Johnson

2/12/20251 min read

Wondering if what you're experiencing is peri-menopause but no idea where to find out more (or possibly overwhelmed by the amount of information out there)?

Look no further. I've put together a document with some resources that I have found useful - just click the button below to view it. But before you do so, please read on....

Where to start?

Please don’t feel you need to read / listen to / get involved with everything listed, it is simply some of the resources that I have found helpful over the years. There are many many books on this subject, but if you are new to understanding your menopause, then I’d suggest investing in one of these books in order to help you understand and track your symptoms and decide if you'd like to discuss them with your GP:

"The Complete Guide to the Menopause" by Dr Annice Mukherjee or
"The Perimenopause Solution” by Dr Shahzadi Harper & Emma Bardwell Harper/Bardwell)

Kate Codrington's Second Spring also offers a helpfully different perspective to this transition.

What else?

Whether or not you choose or are able to take HRT, the key aspects to supporting yourself through this transition are as follows - don't feel you need to deal with all of these at once if that feels too much, pick one and make some small changes, give it a couple of weeks and then consider if there's anything else you'd like to try.

• Sleep: the importance of rest during this time cannot be underestimated - you may need to adapt your daily routine / say no to more social events in order to prioritise rest / sleep; consider a magnesium supplement at bedtime.

• Diet / nutrition: try to avoid ultra-processed foods (consider trying a Mediterranean diet ie fruit, veg, wholegrains); caffeine in the morning only to reduce impact on sleep; reduce alcohol and added sugar.

• Exercise: strength and mobility with some cardio with a focus on future-proofing your body (you may need to change what you’ve been doing in past).

• Additional ways to manage cognitive symptoms (e.g. anxiety / overwhelm): mindfulness, mindful breathing, counselling (CBT), self-compassion, journalling, coaching.

Please note that I am not medically qualified - please consult your GP for any medical advice.

Click here for the resources document