Menopause-proof your life – 23 of the latest tips from top experts
Here’s what the experts want you to know about how to make menopause more manageable
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If your mood’s more changeable than the British weather, your sleep’s gone rogue, your jeans feel weirdly snug – oh, and you happen to be a woman in your 40s – welcome to Perimenopause. But, our Gloss Book experts want you to know there is help at hand.
To mark Menopause Awareness Month, we’ve gathered a total of 23 tips you probably haven’t heard before – but which these menopause experts tell struggling women daily with transformative results.
Top gynaecologist Dr Tania Adib and menopause doctor Dr Fionnuala Barton reveal how to instantly feel more in control of your symptoms, and leading osteopath Ayshe Ibrahim shares her simple daily twist to release tension.
We’ve also spoken to the best female health-focused nutritionists and wellbeing coaches to help explain the little tweaks to your plate, fitness routine, and even your posture that can make the biggest difference during ‘the change’.
Here’s what you need to know…
1. Become an expert tracker – information is everything
By nutritionist and women’s health coach Elizabeth Sergeant
“In clinic, we see women waiting until symptoms are debilitating to seek help, but body literacy – the skill of learning your body’s signals and becoming fluent in your own hormonal rhythms – can help you to be more proactive. To start, I recommend tracking both menstrual cycle length, and daily symptoms. Along with hormonal symptoms like heaviness of flow and pain, it’s also helpful to track any other symptoms that come up in areas like mood and energy. This helps to spot patterns and connect the dots with symptoms we may not otherwise suspect to be menopause related.”
2. Don’t guess, test!
By registered nutritionist Emma Bardwell
“Many of the symptoms we put down to the menopause – like fatigue, brain fog, anxiety, breathlessness, low mood, skin changes, hair loss or disrupted sleep – can actually be linked to things such as low iron, thyroid changes or vitamin deficiencies. Having a blood test to check vitamin B12, vitamin D and folate can shed light on energy and mood. Looking at cholesterol and HbA1c (which reflects your average blood sugar levels over the last three months) gives a useful picture of metabolic health. You can get a clearer sense of what’s truly hormone-related and what might be improved with simple tweaks to your diet and lifestyle, because not everything can be blamed on menopause!
“Integrative skin and hormone doctor Dr Terry Loong agrees: “Although perimenopause cannot be diagnosed with a single test, nutrient deficiency, gut imbalances, anaemia, adrenal dysfunction, and sugar dysregulation can all worsen symptoms of perimenopause. A minimum level of testing I would recommend is getting a comprehensive blood test, such as the Everywoman Test from Randoxhealth.”
3. Get a personalised plan – your symptoms are unique to you
By consultant gynaecologist Dr Tania Adib
“Perimenopause and menopause have very different symptoms for each woman. For some, the first signs are fatigue, poor sleep and worsening PMS, for others it may be anxiety, hot flushes or joint pain. Plan ahead and make sure you see your GP or gynaecologist early on to get advice and support so you can develop a tailored combination of solutions, looking at exercise, diet, mindfulness and, where needed, medication, to help you feel more like yourself again. Don’t dismiss or ignore symptoms either. Identifying your main triggers early means we can act before symptoms really affect your quality of life.”
4. A daily ‘somatic twist’ will help you unwind
By osteopath Ayshe Ibrahim
“Did you know that gently contorting your body every day can teach your nervous system to release tension? It’s called a somatic twist. Sit tall with both feet grounded. Place your right hand on your left knee, left hand behind you, and slowly rotate your torso. Breathe deeply into your ribs and belly, feeling where the body resists and softens. Then, switch sides. This daily practice helps your nervous system build resilience even before hormone shifts begin.”
5. Three steps to control blood sugar
By nutritionist and women’s health coach Elizabeth Sergeant
“Blood sugar imbalance is one of the most common ways that perimenopause symptoms can worsen. It contributes to low energy, slower cognition and worsening hormonal symptoms. Thankfully, three small tweaks to our diet can help us get on top of our blood sugar.
“Swap bread, pasta and rice for gentler-spiking sweet potato, quinoa, buckwheat and rye bread. Aim for between 20-30g of protein per meal to support satiety and steady blood sugar. Add more high fibre veg too. My favourites for hormone health are cruciferous vegetables such as broccoli, cauliflower, rocket and radishes, as these contain compounds called glucosinolates which help us to detoxify oestrogen. This is especially helpful during early perimenopause when large spikes in oestrogen can create oestrogen dominance symptoms like painful, heavy periods, breast tenderness, bloating, mood swings and fatigue.”
6. Train a positive brain… and a positive social media feed
By medical herbalist Natasha Richardson
“Working on how resilient we are to stress can make a huge impact on our perimenopause experience. Incorporate relaxing herbs like lime blossom or passionflower and stress-busting adaptogenic herbs like ashwagandha. But, of course, the best thing we can all do for our nervous systems is to rest more and carve out the me-time we actually needed during the past ten years of child-care and/or parent-care. Curate your social media feeds to weed out the negative messaging around ageing and beauty standards too. A lot of the physical and mental symptoms we experience in perimenopause are framed by negative narratives about ageing in the UK.”
7. Try a sleep therapy app
By menopause doctor Dr Fionnuala Barton
“Sleep disruption can be a big issue in menopause. To help, switch to decaf after mid-afternoon and establish a regular sleep habit, which means going to bed and waking at roughly the same time every day. keep your bedroom cool and lean-in to tools like eye masks, aromatherapy sprays, hot baths/showers and warm milky drinks to get your body ready for sleep. If you are really struggling, try CBTi (Cognitive Behavioural Therapy for Insomina) using apps such as Sleepio and Sleepful. This has a stronger base of evidence than any sleeping tablets for long-term sleep success. Try to get early morning light exposure too, to help you wake up.”
8. Take a physiological sigh to blitz anxiety
By nutritionist and women’s health coach Elizabeth Sergeant
“As we move into perimenopause, the first hormone to dip is usually progesterone, taking stress resilience with it. This can lead to you feeling more anxious, and having more difficulty managing even small stresses. One of my nervous system regulation tools favourite exercises is the physiological sigh, which can help to reduce feelings of stress and anxiety with just a few breaths. When done for five minutes each day, research has shown it to reduce anxiety whilst increasing positive feelings like joy and peacefulness.
“Here’s how: Take two deep inhales through the nose (without exhaling in between) and slowly exhale though the mouth. Repeat for five minutes if you can.”
9. Go alcohol-free during the week
By nutritionist Beanie Robinson
“Alcohol can trigger hot flushes in some women and it also delays the detoxification of oestrogen by pushing to the front of the queue in the liver. Aim for at least five days a week alcohol free. You can explore non-alcoholic mocktail options if you enjoy the social side of drinking. Try Botivo, Clean Cogin, Non-Alcoholic seltzers, and Gimber and soda.”
10. If you’re skin is in ‘second puberty’, keep it simple
By integrative skin and hormone doctor Dr Terry Loong
“You will look and feel like you’re going through puberty again in perimenopause and it sucks – but remember you have 40 to 50 years of life experience, so you are more equipped to get through this than you realise. Your skin will change so don’t hold on too tightly to what used to work. Keep it simple – focus on reducing inflammation, strengthening your skin barrier and lots of hydration. Everything else is a bonus.”
11. Improve your posture, improve your confidence
By Pilates instructor Jo Tuffrey
“Pilates during menopause isn’t just physical exercise it can be a form of movement therapy that rebuilds confidence, restores connection with the body, and strengthens from the inside out. One of my favourite exercises is the Dumb Waiter; it targets the postural muscles of the upper back, improves shoulder mobility, and helps counteract the rounded posture that often develops from modern habits like sitting and screen use.”
- Sit or stand tall with your elbows bent at 90 degrees, close to your sides
- Keep your palms facing up as if holding a tray (hence Dumb Waiter)
- Keeping your elbows tucked in, move your palms out to the sides, opening the chest and drawing shoulder blades together
- Return to the start position and repeat.
12. There’s no right way to exercise
By menopause doctor Dr Fionnuala Barton
“The evidence base for what exercise is ‘best’ for women in midlife is limited, so don’t be discouraged by sweeping claims you hear from influencers. The most important thing is to stay as active as possible. Aim for as many steps as you can daily and try to add progressive resistance-based training two to three times per week. This does not need to be lifting heavy stuff at the gym: yoga, Pilates, spin, running, bootcamp, circuit classes will all involve strengthening muscles.”
13. Soya and sage are your friends
By medical herbalist Natasha Richardson
“Consuming foods with phytoestrogens (that mimic the effects of human oestrogen in the body) is a great way to smooth out the perimenopause. Soy is back on the menu as research has proven it uses an oestrogen receptor, which has an effect that potentially helps prevent cancer. A phytoestrogenic herb we can all get hold of is sage! The good thing about phytoestrogens is that they are less powerful than our own oestrogens and you can’t overconsume them because they have an oestrogen balancing effect.”
14. Take 2-minute micro-breaks with a sand timer
By nutritionist and health coach Gudiya Dagur Patel
“Perimenopause can feel like an emotional rollercoaster so I encourage you to treat stress management as a non-negotiable. Short, intentional pauses activate the rest and digest system so take two to five-minute micro-breaks throughout your day. Invest in a two or five-minute sand timer, have it in your handbag and use it to time your micro break. Disconnect from your phone, have a stretch, enjoy a cup of tea, try journaling or just breathe and be in the present moment. These can lower cortisol, calm the nervous system and make you feel more in control.”
15. Consider both hormone therapy and talking therapy
By menopause doctor Dr Fionnuala Barton
“Hormone therapy (HRT) is the most effective medication we have for managing symptoms and optimising bone, metabolic and vascular health after menopause and with newer body identical and transdermal options available it is well tolerated and safe for the majority of women (even if you have had a history of migraine, blood pressure, liver problems, endometriosis, fibroids or a family history of breast or other cancers and have been told you may not be able to use HRT).
“If you have thought about having some talking therapy then now is the time to jump in. Talking to friends and family can ease the burden, but sometimes we need an impartial expert to guide us. Even more so when dealing with previous trauma and bereavement which are sadly all too common at this time of life.”
16. Magnesium is the perimenopause superhero
By nutritionist and women’s health coach Elizabeth Sergeant
“Research estimates that up to two-thirds of us don’t get enough magnesium in our diet. Thanks to its role in energy and nervous system regulation, it’s one of my go-to supplements for women experiencing fatigue, stress or sleep issues during perimenopause and menopause. My favourite type of magnesium is magnesium glycinate, which I typically recommend taking before bed to maximise the sleep benefits.”
17. Love your bones – and get them scanned
By registered nutritionist Emma Bardwell
“Calcium plays a vital role in keeping bones strong and becomes especially important for women in midlife. As oestrogen levels decline, bone loss can speed up, increasing the risk of osteoporosis later in life. Women over 50 are advised to aim for around 1200mg of calcium daily (and about 700mg if under 50), ideally from food sources such as dairy products, fortified plant milks, leafy greens, tofu, nuts and seeds.
“Additionally, getting enough vitamin D and K2 helps your body absorb calcium effectively. The most accurate way to check bone health is with a DEXA scan, which measures bone density and can identify early signs of thinning. Unfortunately this is hard to get on the NHS but there are many clinics offering private scans for around £60-75.”
18. Get your gut working to detox oestrogen
By nutritionist and health coach Gudiya Dagur Patel
“A sluggish or imbalanced gut can impair oestrogen detox which manifests as bloating, low mood and dull skin. A diverse, plant-rich diet, plenty of hydration, and fermented foods like sauerkraut, kimchi, or kefir will help to nourish your gut.”
19. Fend off frozen shoulder with weights
By physiotherapist Laura Wilson
“One of the lesser-discussed symptoms of menopause is frozen shoulder – a painful and frustrating condition that limits movement in the shoulder joint. It’s more common than you might think and is often linked to declining joint health as hormone levels shift, so don’t ignore it! Specifically, the body naturally produces less hyaluronic acid with age, and muscle mass also begins to decrease. All of this can affect how well your joints move and feel.
“That’s why starting weight training as early as possible can be so helpful. Lifting weights isn’t just about muscles – it’s about improving mobility, longevity, and mental strength too, so it can play a key role in supporting the joints.”
20. Choose subtle age-well tweakments – but start with skincare
By aesthetic doctor Dr Rekha Tailor
“As we age, menopause-related changes like volume loss, sagging, and skin dullness become more noticeable and you can be tempted to dive right into tweakments. However, start with skin health: medical-grade skincare and treatments like Hydrafacial to improve tone and texture. Then, be specific about the concerns you wish to treat – rather than chasing the next big thing.
“Focus on a holistic, balanced approach that enhances rather than alters. The key is to choose treatments that support ageing well — not trying to reverse it. Gradual use of dermal fillers can restore lost volume without leaving you looking overdone, while biostimulating injectables such as polynucleotides boost collagen for firmer skin over time. For sagging areas, non-invasive lifting treatments (like Endolift or Sofwave) work well. To improve crepiness, sun damage, or uneven tone, resurfacing lasers offer deeper rejuvenation.”
21. Floss, scrape your tongue and check your bite
By cosmetic dentist Jasmine Piran
“If your mouth has suddenly become more sensitive during perimenopause, you aren’t imagining it – your gums are affected by hormone changes too. During hormonal shifts, we see increased inflammation leading to more bleeding, possible gum disease, and gum recession. If you’ve gone years without flossing, you may suddenly develop gum disease, which, if unmanaged, could lead to tooth loss. Saliva flow also decreases as we get older, causing higher risk of decay. That’s why it’s even more important to brush twice daily, floss once a day, use a tongue scraper, drink plenty of water, and attend regular dental and hygiene check-ups.
“You may notice your teeth have shifted too — they’re always slowly moving over time — often causing crowding in the lower front teeth. This isn’t just aesthetic; it makes cleaning harder and can affect your bite. Make sure your dentist monitors changes using digital X-rays, photos, and 3D scans. Straightening treatments like Invisalign are increasingly popular to improve both aesthetics and function.”
22. Weight loss jabs might mean an HRT tweak
By menopause doctor Dr Rachel Hines
“You can use weight loss jabs – such as Ozempic and Mounjaro – alongside HRT, but if you are taking progesterone orally as a tablet you need to be careful about your HRT dose, and might need to increase it, as the jabs can affect the absorption of the progesterone. Speak to your doctor if you have any questions!”
23. Don’t just put up with thinning hair
By trichologist Anabel Kingsley
“If you suspect your hair thinning is a sign of perimenopause or menopause, speak to your GP first, as HRT can play an important role in maintaining hair density. A dermatologist or trichologist can prescribe highly effective scalp drops containing growth-boosting Minoxidil and anti-androgens, which will also help if hair loss and thinning is due to a thyroid imbalance or other diseases. Minoxidil, however, only works for as long as you use it. Shedding could be caused by a nutritional deficiency too. Low vitamin D and B12, zinc and protein are common after menopause, so aim to get more of these from your diet and boost their levels with supplements if needed.”
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