THOUGH it’s process every woman will go through, menopause can inflict unexpected misery on many.
We tend to associate this time in a woman’s life with just five symptoms, but specialists estimate menopause could cause up to 62.
AlamyHormone replacement therapy can help manage many menopause symptoms – but there are other options you can explore too[/caption]
They range from chest pain to itchy and dry skin, vaginal dryness, anxiety, hot as well as cold flushes and trouble sleeping.
Hormone replacement therapy (HRT) can help treat a range of these.
But the product – which comes in pill, patch and gel form – might not be suitable for some, or you may want to explore a few different options.
Adele Johnston went through perimenopause in her late 30s, experiencing crippling symptoms before she was able to finally get a diagnosis.
She’s since retrained as coach and offers support for women going through this period of their lives – hence being dubbed The Menopause Coach.
Speaking to Sun Health, she gave her top recommendations for affordable products to help alleviate menopausal symptoms.
1. HRT
Adele’s first recommendation is to try HRT.
She told Sun Health: “If you are suffering with symptoms that are impacting your every day life and happiness, consider HRT for severe symptoms like hot flushes, heart palpitations and even mood swings, as it can support your hormone levels.
“This is accessible via your GP, doctor or medical provider,” Adele added.
Recent research has found that taking HRT can prevent your brain from shrinking and stave off memory decline.
In England, women can access HRT through a prescription prepayment certificate (HRT PPC), which costs £19.30 each year. The NHS Business Health Authority lists which HRT products are covered by the scheme.
Meanwhile, HRT prescriptions are free in Wales, Scotland and Northern Ireland.
Adele recommended you speak to your doctor about which products might suit your needs – you can choose from gels, sprays, transdermal patches and tablets.
The NHS notes that HRT might not be the best option for you if you:
have a history of breast cancer, ovarian cancer or womb cancerhave a history of blood clots – you may need to use patches or gels rather than tabletshave untreated high blood pressure – your blood pressure will need to be controlled before you can start HRThave liver disease
2. Black cohosh supplements
If you’d like to go down the supplement or herbal remedy route, Adele recommended black cohosh herbal supplements.
It’s a woodland herb native to North America which “may help to reduce hot flushes and night sweats”, she said.
Studies do suggest that the popular herbal remedy can alleviate menopause symptoms for some.
One conducted in 2018 found that menopausal women experiencing hot flashes who took 20 mg of black cohosh daily for eight weeks reported significantly fewer and less severe hot flashes.
You can find them at your local health store and they tend to be pretty cheap, Adele added.
Boots, Superdrug and Holland and Barrett sell packs of 30 for just over £10 – you can also find them for about £8 on Amazon or iHerb.
Adele said you can go for standalone Back Cohosh or one that’s combined with other ingredients.
“Herology have a nice blend in their menopause supplement line,” she added.
3. Soy-based products and foods
When you go through the menopause, your oestrogen levels dip, which tends to be the cause of many of the symptoms you might experience.
Adele suggested choosing foods that contain phytoestrogens – these are naturally occurring plant compounds that can mimic the effects of oestrogen in the body.
One such ingredient is soy, according to the menopause coach.
“Whist it cannot replace your Estradiol during menopause years, it can help with many symptoms and make the journey through menopause a little more happier,” she said.
According to Healthline, foods rich in phytoestrogens include:
soybeans and soy productstofutempehflaxseedslinseedssesame seedsbeans
But it noted that how much phytoestrogen foods contain may depend on the way they were processed.
4. Ashwagandha KSM-66 and lion’s mane nootropics
Many women going through the menopause can experience a spike in stress and anxiety.
According to Adele: “Ashwagandha is a root extract supplement that has strong evidence behind it for supporting lowering anxiety, helping low moods and stress response.”
A small study of 58 participants published in 2019 seems to support that: they reported significantly reduced stress levels after taking 250 or 600 mg for eight weeks.
But a 2021 review of ashwagandha studies concluded that there wasn’t yet enough evidence on what the best dosage or form of the supplement was in order to treat stress.
If you do opt for the supplement, Adele noted that you should check that it says KSM-66 on the bottle.
She also suggested taking lion’s mane “to support brain function” – studies suggest this too, though experts argue more research into the benefits of this medicinal mushroom is needed.
Adele said: “Brainwave have a nice supplement that combines these two together in a lovely ratio and is a favourite of mine personally.”
This is priced at £29.99 on Amazon.
5. Vaginal oestrogen
If you’re experiencing vaginal dryness, Adele suggested reaching for vaginal oestrogen.
“It helps combat vaginal dryness and discomfort, a common symptom of perimenopause and post menopause,” she told Sun Health.
The menopause coach said this product differed from HRT.
“This is localised oestrogen and stays inside the vaginal wall as opposed to systemic passing through the body in your blood.”
Your GP can prescribe this for you.
Adele’s preferred ones are Vagirux or Vagifem.
6. Lubricants
Sex can sometimes become a little uncomfortable if you’re experiencing vaginal dryness.
But no need to hang in the towel – Adele advised going for lubricants to “alleviate discomfort during sexual activity caused by vaginal dryness”.
She noted: “Be aware of any containing glycerin and alcohol as these can affect your vaginal health,
Adele recommended going for lubes from brands like YES or Sutil.
You can find the former at Superdrug and Sainsbury’s for £7.99 and £12.00.
7. Meditation and relaxation
Not all the coping mechanisms for menopause symptoms are something you need to buy.
Practising mindfulness could also be very helpful, according to Adele.
“Mindfulness moments and meditation practice inside your joy bubble can help manage stress, anxiety, and mood swings associated with menopause,” she explained.
“Apps such as Calm have free resources to enjoy.
Finally, Adele noted that you should consult with a healthcare professional before starting any new treatment or using supplements.
“Individual needs may vary, and it’s essential to ensure safety and effectiveness for your specific requirements,” she stressed.
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