When Hormones Hit MenoPAUSE. How to Support Your Body and Mind, Plus The Things You Probably Didn’t Know
Menopause — it’s a word we all know, but few of us really understand until it arrives, sometimes subtly and sometimes like a storm. It’s not just about “hot flushes” or mood swings — it’s a full-body recalibration that affects energy, hormones, sleep, focus, skin, digestion, and even how we feel about ourselves.
Let’s walk through what’s really going on, how it shows up, and what we can do to feel balanced again — whether you’re approaching it naturally, suddenly, or with medical help.
🔹 What Is Menopause, Exactly?
Menopause marks the point when your ovaries stop producing oestrogen and progesterone, and your periods have stopped for approximately 12 consecutive months.
It’s a biological milestone, not a disease — but it can bring symptoms that feel physical, emotional, and deeply personal.
🔹 When Does It Usually Happen?
The average age of menopause in the UK is around 51, but the perimenopause (the transition leading up to it) can start as early as your late 30s or early 40s.
Early menopause (before 45) or premature ovarian insufficiency (before 40) can happen naturally, through genetics, or following surgery, cancer treatment, or illness.
Later menopause (after 55) can occur too — often due to genetics — and is linked to prolonged oestrogen exposure, which has both protective and risk implications.
🔹 The Stages of Menopause
1. Perimenopause
This is the run-up — hormones fluctuate wildly. You might still have periods, but they become irregular.
Common signs:
Hot flushes and night sweats
Brain fog or forgetfulness
Mood swings, anxiety, irritability
Weight changes or bloating
Sleep issues
Fatigue
Decreased libido
Changes in skin, hair, and joints
Perimenopause can last anywhere from a few months to 10 years, depending on the person.
2. Menopause
This is the 12-month mark since your last period — your ovaries have officially retired.
3. Postmenopause
After menopause, symptoms may ease, but lower hormone levels can influence bone density, heart health, and metabolism.
🔹 What Happens When It Comes Early or Suddenly
If menopause is triggered by surgery (like hysterectomy or ovary removal) or cancer treatment, the hormonal drop is immediate — so symptoms can feel more intense and abrupt.
In cases of autoimmune illness or chemotherapy, the body may enter a temporary or permanent menopausal state. These women often benefit from early support and tailored hormone therapy to protect bones, heart, and cognitive function.
🔹 How It Affects the Whole Body
Menopause isn’t just reproductive — it’s systemic:
Brain: oestrogen affects serotonin and dopamine, which is why mood changes and brain fog are common.
Heart: declining hormones can alter cholesterol balance and blood pressure.
Bones: bone density decreases more rapidly post-menopause, increasing osteoporosis risk.
Skin & Hair: reduced collagen leads to thinner, dryer skin and more fragile hair.
Gut: hormonal changes can influence digestion and microbiome balance.
🔹 Your Support Options
There’s no “one way” through menopause — it’s about finding what works for you.
💊 Pharmaceutical Options
HRT (Hormone Replacement Therapy): replaces oestrogen (and sometimes progesterone/testosterone).
✅ Pros: Proven to relieve hot flushes, improve mood, sleep, libido, and protect bone and heart health.
⚠️ Cons: Not suitable for everyone; some women experience side effects, and certain types may slightly increase breast cancer risk (especially with long-term use).
Other medications sometimes prescribed:
SSRIs or antidepressants (for mood or hot flushes)
Clonidine or gabapentin (for vasomotor symptoms)
Local oestrogen creams or pessaries (for vaginal dryness or pain).
Always best discussed with a GP or menopause specialist who can tailor treatment safely.
🌿 Natural & Lifestyle Support
There’s a lot that can help your body cope and rebalance naturally:
Phytoestrogens: found in soy, flaxseeds, chickpeas, and lentils — plant-based compounds that gently mimic oestrogen.
Omega-3s: support mood, brain, and joint health (found in oily fish, walnuts, chia).
Magnesium, B vitamins, and vitamin D: key for energy, mood, and bone strength.
Herbal remedies: like black cohosh, red clover, or sage — can help hot flushes (though results vary).
Movement: strength training and low-impact cardio help maintain muscle and bone density.
Stress management: breathwork, yoga, mindfulness, and good sleep hygiene all reduce cortisol — which otherwise worsens symptoms.
Balanced diet: avoid extreme restriction; steady blood sugar = steady mood and hormones.
🔹 Supporting Menopause
Menopause isn’t an ending — it’s a transition. But it can feel like your body suddenly changed the rules without warning: sleep goes, moods swing, energy dips, and your skin or digestion can feel different overnight.
The good news? You can absolutely support your body through it — naturally, medically, and emotionally. Here’s how.
🔹 1. Balance Your Hormones — Naturally or with HRT
Hormone Replacement Therapy (HRT) can be life-changing for many women — easing hot flushes, sleep issues, anxiety, and protecting bone and heart health.
If HRT isn’t for you, support oestrogen naturally with foods rich in phytoestrogens (flaxseeds, soy, chickpeas, lentils) and healthy fats (avocado, olive oil, nuts).
Manage stress — high cortisol steals hormonal balance. Think: breathwork, yoga, walks, or even five slow minutes to yourself.
🔹 2. Eat to Support Energy & Mood
Your hormones, gut, and brain are deeply connected.
Protein at every meal keeps blood sugar (and mood) steady.
Omega-3s from salmon, chia, or walnuts support joints, skin, and brain clarity.
Magnesium, B vitamins, and vitamin D support sleep, energy, and bone strength.
Limit caffeine and alcohol — they can worsen hot flushes and anxiety.
🔹 3. Lift Weights, Move Often
Movement is non-negotiable now.
Strength training protects bones and muscle tone (both decline after menopause).
Walking, swimming, or Pilates keep joints mobile and stress low.
Even short bursts of activity boost serotonin and reduce hot flush frequency.
🔹 4. Sleep Like It’s Therapy
Night sweats, anxiety, and hormonal shifts can wreck sleep — but it’s your body’s reset button.
Keep your room cool.
Try magnesium before bed.
Avoid screens for an hour before sleep.
Build a consistent routine — your body loves rhythm.
🔹 5. Support Your Brain & Mood
Brain fog and mood dips are normal, but not permanent.
Stay curious — learning new things keeps neuron’s active.
Omega-3s, magnesium, and B12 feed brain function.
Social connection boosts oxytocin and protects mental health.
Mindful breaks and journalling help process emotions as hormones recalibrate.
🔹 6. Care for Your Skin, Hair & Libido
Lower oestrogen affects collagen, hydration, and elasticity.
Collagen-supporting foods (berries, citrus, protein) help.
Hydration + essential fats = glow.
Don’t ignore vaginal dryness — moisturisers or local oestrogen can make a huge difference.
🔹 7. Check Your Long-Term Health
Menopause is the time to think ahead:
Ask your GP for a DEXA scan (bone density).
Monitor cholesterol and blood pressure.
Stay active and strong to protect heart and bone health.
🔹 8. Mindset: Work With Your Body, Not Against It
This phase isn’t a loss — it’s a recalibration. Your body is shifting gears, not failing.
Honour what it’s asking for: rest, nourishment, boundaries, laughter, and connection.
🔹 When to Get Checked
If you have severe or early symptoms, or you’re under 45 with irregular periods, see your GP. Blood tests can check hormone levels (FSH, LH, oestradiol) — though symptoms often tell the story first.
🔹 The Takeaway
Menopause isn’t an ending — it’s a new hormonal era. It can absolutely bring challenges, but also a sense of renewal: your body is wiser, your boundaries stronger, and your health more in your hands than ever before.
With the right support — whether that’s HRT, supplements, nutrition, or lifestyle shifts — you can move through it feeling empowered, informed, and connected to yourself again.
Love from Fallon, with intention xox
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