What is the menopause and perimenopause?

The menopause is when a woman stops having periods. It happens when you run out of eggs and your ovaries stop producing a hormone called oestrogen. It usually happens between the ages of 45 and 55, but for some women, it happens earlier. The average age in the UK is 51.

Perimenopause is when you have symptoms of the menopause, but your periods have not stopped. Perimenopause ends and you reach menopause when you have not had a period for 12 months.

Not everyone will have symptoms. If you do, whether you choose to take treatments such as HRT to manage symptoms of the menopause or not, your lifestyle can help you stay healthy during perimenopause, menopause and beyond.

Find out more about the menopause, perimenopause and symptoms.

How do I manage hot flushes and night sweats?

If you get hot flushes and night sweats because of the menopause, you may wake up and struggle to get back to sleep. There are a few things you can do to help with this such as:

• keep your bedroom cool at night. The ideal temperature for sleeping is 16 to 18°C
• wear loose, cotton night clothes or using cotton sheets which can help you feel cooler
• keeping active or exercising, it’s important to include strength training. If you’re new to exercising, physical activity may worsen your hot flushes at first. This should settle with time
• losing weight if you are living with obesity or overweight
• avoid or reduce triggers such as spicy food, hot drinks, caffeine, smoking, and alcohol.

The NHS has more information about managing hot flushes.

How do I look after my mental health during the menopause?

Mood swings, low mood and anxiety are common during the perimenopause and menopause. Some simple things that can help you manage these such as:

• getting plenty of rest
• exercising regularly
• relaxing activities such as yoga.

If you feel low, depressed, or anxious for the first time during perimenopause or around the time of the menopause, the first line of treatment recommended is HRT. This is because it’s thought that these mood changes are likely to be due to hormonal changes.

If, however, you have had recurrent or previous depression or anxiety, your hormones may be contributing but you may be offered other treatments first. Cognitive behavioural therapy (CBT) may be one of the treatments you’re offered. CBT is a type of talking therapy. The NHS has more information about CBT.

Talking to other people who are also going through the menopause can also be helpful. Your GP can also help you get support.

What can I do to help me sleep better?

If you’re having sleep problems during the menopause, some things that may be able to help such as:

• keeping a regular sleep routine
• getting enough physical activity. If you can, aim to exercise first thing in the morning and avoid exercise 4 hours before your bedtime as this may affect your sleep
• having a comfortable temperature in your bedroom
• stopping smoking if you do
• avoiding alcohol as this disrupts sleep
• you can also try using apps or sleep programmes like Sleepio which is available on the NHS.

How do I keep having good sex during the menopause?

Many women experience changes in their sex life as they go through the menopause. These changes can include low sex drive (loss of libido) and vaginal dryness. There are things you can do to help manage these symptoms such as:

• use vaginal moisturisers and lubricants to ease dryness. - your pharmacist can help you decide what’s right for you. Vaginal oestrogen can also be helpful if you have vaginal dryness and is available over the counter after discussion with a pharmacist or on prescription from a doctor
• if you have a partner, talk to your partner about the difficulties you are experiencing
• managing stress and anxiety.

You can also talk to your GP about HRT and other treatments to help with your sex drive.

More information

What is the menopause?

Watch our webinar on Living Well With The Menopause

Book: The Science of Menopause, Understand Your Body Make The Right Choices by Dr Philippa Kaye

Getting support

• Women's Health Concern offers expert menopause advice to help you make informed choices
• The Menopause Charity has information about perimenopause and the menopause
• Menopause Matters has information about the menopause, menopause symptoms and treatment options
• You can talk about your menopause experience with other women on our Health Unlocked Forum