• What to eat: Include dairy products like milk, yoghurt, and cheese, as well as leafy greens such as kale and spinach. Foods like salmon and fortified cereals are excellent sources of vitamin D. If you’re not getting enough sun exposure (common in the UK), consider a supplement after consulting your doctor. Take a look at the best diets to optimise symptom relief during menopause

• Why it works: Calcium strengthens your bones, and vitamin D helps your body absorb it effectively. Together, they reduce your risk of fractures and keep your skeletal system strong.

• Weight-bearing activities like walking or dancing improve bone density.

• Strength training helps maintain muscle mass, which naturally declines during menopause.

• Gentle exercises such as yoga or Pilates improve flexibility, ease stress, and support better sleep.

• Why it works: Regular movement releases endorphins (your body’s natural mood boosters), improves circulation, and keeps your metabolism ticking.

• Keep your bedroom cool and dark.

• Limit caffeine and alcohol, especially in the evening.

• Create a calming bedtime routine, such as reading or meditating.

• Why it works: Quality sleep reduces irritability, supports memory, and gives your body the time it needs to repair and recharge.

• Plenty of vegetables, fruits, whole grains, and legumes.

• Healthy fats like olive oil and omega-3-rich fish.

• Moderate amounts of dairy and lean protein.

• Why it works: This diet has been linked to reduced hot flashes and better heart health – a major concern post-menopause.

• Aim for 8-12 glasses a day, especially if hot flashes are leaving you sweaty and parched.

• Why it works: Staying hydrated keeps your body balanced, aids digestion, and reduces dryness.

• Dress in layers so you can remove clothing easily during a hot flash.

• Keep a fan nearby, especially at your bedside or workspace.

• Sip ice water when you feel one coming on.

• Trigger tracking: Keep a diary to identify and avoid triggers like spicy foods, caffeine, alcohol, or stress.

• Relaxation techniques: Practise deep breathing when a hot flash starts. Slow, rhythmic breathing can shorten their duration and reduce intensity.

• Try mindfulness exercises, such as meditation or yoga.

• Schedule “me time” to unwind with hobbies, nature walks, or calming music.

• Stay connected: Share your feelings with friends, family, or a support group. Talking can ease anxiety and make you feel less alone.

• Blood sugar balance: Avoid sugary snacks that cause spikes and crashes in energy. Opt for whole foods like nuts, seeds, or a piece of fruit instead.

• Hydration and moisturisers: Drink plenty of water and consider over-the-counter vaginal moisturisers to maintain hydration.

• Lubricants for intimacy: Use water-based lubricants to enhance comfort during sex. Avoid those with added fragrances or irritants.

• When to seek help: If dryness persists, speak with your doctor about options like vaginal oestrogen creams or inserts.

• Use blackout curtains and ensure your mattress and pillows are supportive.

• Keep your bedroom temperature cool.

• Limit screen time: Turn off electronic devices at least an hour before bed. The blue light can interfere with your body’s natural sleep rhythms.

• Consider relaxation aids: Caffeine-free teas with chamomile or valerian root may help you wind down before bed.

• Stay mentally active: Challenge your brain with puzzles, reading, or learning a new skill.

• Organise your day: Keep a journal or use apps to track tasks and appointments. Breaking big tasks into smaller steps can also make them more manageable.

• Support your brain health: Include foods rich in omega-3s (like salmon and walnuts) and antioxidants (like berries and dark chocolate) in your diet.

• Use a gentle, hydrating cleanser and a rich moisturiser daily.

• Protect against sun damage with SPF.

• Choose shampoos designed to strengthen thinning hair.

• Consider supplements with biotin or collagen for added support.

• Benefits: May reduce the frequency and intensity of hot flashes by mimicking mild oestrogen-like effects. Also helps with mild mood swings and night sweats.

• How it works: Acts as a phytoestrogen to stabilise hormone fluctuations.

• Research highlights: Studies show up to a 30-50% reduction in hot flash severity after 12 weeks of use.

• Best for: Women with mild to moderate symptoms looking for additional support.

• Benefits: Eases vasomotor symptoms like hot flashes and night sweats. Supports heart health due to its isoflavones.

• How it works: Contains plant-based oestrogens that help regulate hormonal changes.

• Research highlights: Shown to reduce hot flashes by about 25-30% in six weeks.

• Best for: Women with mild to moderate symptoms looking for additional support.

• Benefits: Reduces inflammation, supports heart health, and eases mood swings.

• How it works: Rich in EPA and DHA, which enhance brain function and emotional well-being.

• Research highlights: Evidence suggests a 20-40% improvement in mood-related symptoms among menopausal women.

• Best for: Women experiencing mood disturbances or needing cardiovascular support.

• Benefits: Essential for maintaining bone density and reducing osteoporosis risk.

• How it works: Enhances calcium absorption and supports immune and neurological functions.

• Research highlights: Postmenopausal women saw significant bone density improvements when combining vitamin D with calcium.

• Best for: Women at risk of bone thinning, joint pain or with a deficiency.

• Benefits: Alleviates hot flashes and vaginal dryness.

• How it works: Mimics oestrogen to address hormone-related symptoms without synthetic hormones.

• Research highlights: Reduces hot flash frequency and severity by up to 50%, with noticeable effects after 8-12 weeks.

• Best for: Women seeking mild symptom relief from phytoestrogens.

What makes it unique: RUHE is tailored specifically for women navigating menopause. Based on responses to a quiz, it personalises and delivers a precise combination of clinically backed ingredients specific to your symptoms and needs, in a convenient daily sachet.

• Targets your unique needs and symptoms such as hot flashes, mood swings, and fatigue.

• Uses high quality ingredients at clinically effective doses.

• The travel-friendly sachets are easy to use and mix with your favourite drinks, making it simple to stay consistent.

• Why it works: Every ingredient is chosen for its effectiveness at targeting your specific symptoms and needs.

• Best for: Women looking for a hassle-free, all-in-one solution to support their menopause journey.

• Start small: If you're not taking a blend, begin with one supplement to monitor its effects.

• Consult your GP: Especially if you’re taking other medications or have specific health conditions.

• Look for quality: Choose brands that offer third-party testing to ensure safety and potency.

• How to do it: Keep a journal to note symptoms like hot flashes, mood swings, or sleep disturbances. Record the time, intensity, and any possible triggers (e.g., food, stress, environment).

• Why it helps: Identifying patterns allows you to tailor your remedies and avoid triggers more effectively.

• Start with lifestyle changes: Incorporate nutrient-rich foods, regular exercise, and sleep hygiene into your routine. These foundational steps create a solid base for symptom management.
• Consider supplements thoughtfully: Add supplements that align with your most pressing symptoms, whether it’s hot flashes, mood support, or bone health.
• Adjust as needed: Reassess every few weeks and tweak your plan based on what’s working or if new symptoms arise.

• Talk to your GP: Share your symptoms and goals to explore medical or alternative treatments that complement your plan.

• Find your tribe: Join a local or online menopause support group. Sharing experiences and advice with women in similar situations can be comforting and empowering.

• Engage your loved ones: Let friends and family know how menopause is affecting you. Their understanding can help reduce stress and strengthen your support system.

• Focus on progress: Did you sleep better last night? Feel more energised after a walk? These moments are worth celebrating.

• Stay patient: Remember that menopause symptoms often take time to improve, especially with lifestyle changes. Stay consistent, and the results will follow.

• Shift your perspective: Instead of focusing solely on the challenges, look at menopause as an opportunity to invest in yourself.

• Empower yourself with knowledge: The more you understand about your body and the available solutions, the more confident you’ll feel in managing this phase of life.