Menopause can feel like a maze of symptoms—hot flushes, sleepless nights, mood swings, and more. But it doesn’t have to be overwhelming. By making small, intentional changes, you can take control of your symptoms and embrace this phase of life with confidence.

1. Prioritise Restful Sleep

Sleeping

Good sleep is essential for managing menopause symptoms like fatigue and mood swings. Here’s how you can improve your sleep:

Stick to a Schedule: Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body clock.

Create a Sleep Sanctuary: Keep your bedroom cool, dark, and free of distractions. Light, breathable nightwear and natural fabrics for bedding can make a big difference.

Limit Triggers: Avoid caffeine, alcohol, and heavy meals in the evening. These can disrupt your sleep and worsen night sweats.

Relax Your Mind: Try calming techniques like deep breathing, guided meditation, or light stretching before bed.

Quick Tip: Use a fan or cooling pillow to stay comfortable during the night.

2. Stay Active and Energised

Running

Exercise is a powerful tool for managing menopause symptoms. It supports physical health, boosts mood, and improves sleep.

  • Find Joy in Movement: Choose activities you enjoy, such as brisk walking, yoga, swimming, or dancing. Aim for at least 150 minutes of moderate activity a week.

  • Build Strength: Incorporate weight-bearing exercises like resistance training or Pilates to protect bone health and maintain muscle mass.

  • Ease Joint Pain: Low-impact exercises like cycling or tai chi can help if you're experiencing joint discomfort.

Quick Tip: Even short walks throughout the day can boost your energy and reduce hot flushes.

3. Nourish Your Body

Pomegranate, oranges

The right foods can make a big difference during menopause. Focus on a balanced, nutrient-dense diet to support your changing needs.

  • Boost Bone Health: Include calcium-rich foods like milk, yogurt, kale, and fortified plant milks. Pair with vitamin D sources like oily fish, eggs, or supplements to improve absorption.

  • Choose Heart-Friendly Fats: Opt for healthy fats such as olive oil, avocados, and nuts. These can also help manage cholesterol levels.

  • Load Up on Fibre: Whole grains, fruits, and vegetables can improve digestion and stabilise blood sugar.

  • Plant Power: Try foods rich in phytoestrogens (like tofu, lentils, or flaxseeds) to mimic oestrogen and ease symptoms like hot flushes.

Quick Tip: Start small if you’re new to exercise. Even 10 minutes of movement a day can make a difference over time.

4. Smart Supplements for Symptom Relief

RUHE

While lifestyle changes are the foundation, some supplements can complement your efforts. Always consult your doctor before trying new supplements. Here are some options:

1. Calcium and Vitamin D

  • Why: Supports bone strength and reduces osteoporosis risk.
  • Dosage: 1,200 mg of calcium and 800–1,000 IU of vitamin D daily.
  • Sources: Supplements or foods like dairy, kale, and fortified cereals.

2. Magnesium

  • Why: Reduces tiredness, improves sleep, and eases muscle cramps.
  • Dosage: 310–320 mg daily.
  • Sources: Nuts, seeds, and leafy greens or magnesium supplements.

3. Phytoestrogens (Soy & Red Clover)

  • Why: May mimic oestrogen to reduce hot flushes and night sweats.
  • Evidence: Mixed; benefits may take weeks to show.
  • Sources: Soy products, red clover supplements, or flaxseeds.

4. Black Cohosh

  • Why: May help with hot flushes and mood swings.
  • Dosage: 20–40 mg twice daily.
  • Caution: Use short-term and consult a doctor if you have liver concerns.

5. RUHE

  • Why: Designed to support menopause holistically by addressing symptoms like hot flushes, low mood, and poor sleep.
  • Benefits: Combines natural ingredients with scientific backing for ease of use and effective relief.
  • Ease of Use: One convenient dose daily to simplify your routine.

6. Omega-3 Fatty Acids

  • Why: Supports heart health, mood stability, and joint health.
  • Sources: Seaweed oil supplements or fatty fish like salmon.

Pro Tip: Look for supplements that combine multiple proven ingredients to target various menopause symptoms in one easy solution—this simplifies your routine and maximises benefits.

Conclusion

Menopause may be a natural transition, but that doesn’t mean it’s easy. By prioritising rest, movement, and balanced nutrition, staying connected with others, and exploring supplements thoughtfully, you can regain control and feel like yourself again.

Remember, you’re not alone. You have the knowledge, tools, and strength to embrace this stage of life with confidence and grace. Small steps create big changes—start today, and let’s make menopause a time of empowerment, not struggle.

You’ve got this. 💛