100 tips for thriving through menopause

From meditation to red clover supplements, 265 women share their first-hand advice on thriving through menopause.

October is Menopause Month, and this year, we surveyed 265 women, gathering first-hand insights into how they've thrived during the menopause transition.

The result? A list of 100 direct, practical tips that address the challenges of menopause head-on. These are real-world strategies from women who've experienced it themselves. Read on for peer-sourced wisdom, equipping for every aspect of the menopausal journey.


100 top tips for thriving through menopause


  1. Remember that it won’t last forever.
  2. Talk to others going through the same thing. Share your experiences and support each other.
  3. Take a list of symptoms to your GP.
  4. If you’d like to try HRT, research the different types so you can make an informed choice with your GP.
  5. Make use of online groups and forums designed for menopause.
  6. See a private menopause specialist if you can.
  7. Don’t smoke.
  8. Use Dr Newson’s balance app.
  9. Read Menopausing by Davina McCall.
  10. Be kind to yourself.
  11. Remind yourself you’re not going crazy – many symptoms are psychological.
  12. Look out for diet and food triggers.
  13. Take time out for yourself to relax.
  14. Put aside feelings of shame or guilt and normalise what is a natural process.
  15. Don’t fight it.
  16. If you feel different to normal, trust your instincts.
  17. Try to get active and improve your fitness – it’s great for your mental health too.
  18. Track your symptoms at the start in relation to your cycle.
  19. Remember that HRT can take months before it has an effect, so be patient and monitor your symptoms regularly.
  20. Be aware that GPs have varying levels of knowledge – find one that suits you.
  21. Eat healthily.
  22. Meditate.
  23. Talk to your partner.
  24. Wear loose clothes if you’re struggling with hot flushes.
  25. Buy a mini battery-powered fan to take out with you wherever you go.
  26. Do your own research.
  27. Get regular blood tests to monitor your overall health and heart disease risk.
  28. Read up about it before it happens.
  29. Verify any information through a few different sources – there is a lot of misinformation out there.
  30. Buy a bedside fan.
  31. Embrace it and be proud.
  32. Cut out as much processed food as possible.
  33. Lower your sugar and salt intake.
  34. Be persistent with healthcare professionals if they’re not taking you seriously.
  35. Find a good herbalist.
  36. Vaginal oestrogen worked very well for me.
  37. Try yoga.
  38. Try acupuncture.
  39. Rediscover hobbies that you enjoyed when you were younger. For me, I rediscovered my love of tennis after 20 years of not playing!
  40. Don’t let the brain fog and feelings of depletion rock your confidence.
  41. Remember that you know your body better than anyone else.
  42. Herbal remedies worked great for me.
  43. Don’t let months or years pass feeling mentally unstable and blaming yourself.
  44. Take calcium supplements or make sure your diet is rich in calcium.
  45. If you find something that works for you, don’t let anyone discourage you from doing that.
  46. Educate yourself in your 30s so you are prepared and have an idea of what the symptoms may be and how to best proceed.
  47. Try not to fight change. Lots of aspects of how you self-identify change with menopause  - and that’s OK.
  48. Talk to your employer about reasonable adjustments if you need them.
  49. Swap wine for gin to avoid hot flushes!
  50. Take it a day at a time.
  51. Set boundaries and put yourself first.
  52. If you’re struggling, ask for help. Don’t suffer in silence.
  53. Find a good support group that can help you understand the effects of menopause.
  54. Try a red clover supplement for hot sweats.
  55. Challenge partners and loved ones who see it as “too much information”.
  56. Consider seeing your practice nurse over your GP.
  57. Join an exercise class, go for a walk, dance around the house – it helps with so many symptoms.
  58. Try out as many natural products as you can. There is no one-size-fits-all.
  59. Prepare for the worst, and hope for the best.
  60. Consider testosterone – it’s not just for libido but for overall wellbeing.
  61. Magnesium spray really helped my muscular cramps.
  62. Switch to cotton bedding. Forget synthetic materials altogether for clothes to help prevent overheating.
  63. Be aware that menopause may cause a deterioration in existing medical conditions.
  64. Carry a bottle of water with you wherever you go.
  65. When you get hot flushes, imagine your hands and feet are in a bucket of ice – it really works for me!
  66. Learn to laugh at yourself over the little things.
  67. Exercising outdoors can help you better manage your temperature. Even a short walk is helpful.
  68. I tried several herbal remedies. The only one that worked for me was Menocool from Holland & Barrett which is black cohosh.
  69.  FX Nutrition by Dr Chris Steele worked for me for a few months.
  70. I exercised, changed my diet, and took a blood test which revealed I was low in certain vitamins. I took supplements to correct the deficits and pretty much sailed through my menopause.
  71. Educate younger women so they appreciate their fertility and youth and can be prepared for what’s to come.
  72. Know that there are some symptoms of menopause that might take you by surprise, like nocturnal panic attacks and palpitations.
  73. Remember that it affects everyone differently.
  74. Don’t wait and think you’ll get through it. I tried natural methods for years and only getting the help I needed in the form of bioidentical HRT has been life-changing.
  75. Rest often.
  76. Don’t go at it alone. Talk to someone.
  77. My menopause was brought on by surgery. If you are in a similar situation, push for the help and support you need, and if you can afford to, go to a private clinic for advice.
  78. Don’t accept the following from anyone: “it’s just one of those things you have to get on with” or “don’t make a fuss – it’s natural”.
  79. If you find yourself with an unsupportive GP, consider trying a different practice.
  80. Use sage extract to help with sweating.
  81. Don’t just go for HRT and hope it’s a miracle drug. Do your research.
  82. Learn to accept that you’ll need to work harder at things that once came more easily.
  83. Ovestin significantly helped me cut down the number of UTIs which caused me such misery.
  84. The Mirena coil during perimenopause helped me stop the bleeding and treat my anaemia.
  85. Challenge the sexism and ableism around menopause.
  86. Find your people, either face-to-face to meet up, or follow Instagram/Facebook pages which support, educate, and lift you up.
  87. Getting the right doctor is key.
  88. Don’t pretend everything is all right.
  89. Make time for yourself away from the pressures of work and family and don’t feel guilty about it.
  90. Don’t allow anyone to invalidate or be dismissive of your symptoms or experience of menopause.
  91. Do whatever nourishes you. We need more time for relaxation because we are more sensitive to stress which increases our symptoms and can easily lead to burnout.
  92. Keep faith that you are doing really well.
  93. WellSprings progesterone cream was a game-changer for me.
  94. I found antidepressants helped me immensely.
  95. Encourage your partner to learn more about menopause.
  96. Stretch throughout the day.
  97. Eat lots of protein and good fats like avocado, nuts, seeds, etc.
  98. Get a fan to wear around your neck.
  99. Don’t let your GP fob you off with something if it’s not what you need.
  100. Prepare emotionally. Get therapy, do your inner work, and come to accept that you’re moving into a new phase of life that can be liberating and empowering. Life is beginning, not ending.


Learn more about menopause

So, there you have it – 100 tips from women who have been through menopause themselves. 

While our survey highlights many different strategies, it's important to remember that there's no one-size-fits-all solution. Explore, adapt, and find out what resonates with your journey. 

Head to our menopause hub to learn more about perimenopause, dietary tips, and HRT.