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What Can You Do

HRT is a great option when dealing with perimenopause and menopause, but there are other options to consider. Many of our symptoms can be improved by changing our lifestyle 

Diet and Alcohol 

I developed numerous food intolerances over the past 10 years, including gluten, dairy and histamine. Digestive enzymes have helped, along with avoiding overeating.

Reducing or cutting out alcohol can make a huge difference to the severity of your symptoms

Exercise and Relaxation

There is now mounting evidence that a combination of exercise, relaxation, meditation or cognitive behavioral therapy can be highly beneficial. There a various free courses and apps, that can help with the anxiety, anger and brain fog. 


Many medical groups are divided on the value of supplements during perimenopause and menopause. However some doctors will recommend simple supplements including Vitamin D, Omega 3, Magnesium and Calcium. Please be cautious of private health clinics offering various unproven remedies, which can often be expensive.

Mental Health 

The mental aspects can often prove the most debilitating and challenging to deal with. Personally I found that HRT really helped to reduce many of the symptoms, however I still had to deal with anxiety and brain fog in times of stress. Anxiety Canada has a great free course that's available on line. Creating a healthy sleep plan, including reducing caffeine late in the day and perhaps an evening meditation. I have also found the support of influencers in Instagram invaluable, try Lisa Snowden ( she also has a great podcast- Get Lifted), Dr Naomi Potter, Dr Shahzadi Harper and Dr Louise Newsom. All these individuals have helped me to feel less alone. 

Sexual Health 

Around this time many women experience changes in their sex life, this can result in a lack of desire, vaginal dryness and vaginal atrophy. It is important to communicate with your partner about how you are feeling. Lubrication or locally applied estrogen can help with not only sex, but also with having a cervical smears. Regular use of genitally applied estrogen not only helps with sex, but also any urinary symptoms. 

Physical Health 

Before I started using HRT, my physical health really suffered- I gained weight, my eye were constantly dry, my knees hurt all the time, itchy feet woke me up at night and the lack of sleep took it toll. It is vital to track your symptoms as they do come and go, use a tracking app or online program.

Speak to your doctor about what you are experiencing and keep in mind that as we have estrogen receptors in every part of our body, the oddest symptoms can arise. 

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