Menopause

Managing hot flashes and night sweats

• Dress in light layers and use a fan or cooling pillow at night.
• Notice triggers such as spicy food, hot drinks, caffeine, alcohol and stress.
• Regular exercise and keeping a healthy weight can reduce how often hot flashes occur.
• Stopping smoking helps both symptoms and long-term health.

Vaginal dryness

Falling oestrogen thins the vaginal tissue. A vaginal moisturizer used regularly two or three times a week, plus a lubricant during sex, can relieve dryness and discomfort. If symptoms continue, a doctor can prescribe low-dose vaginal oestrogen, which is very effective and safe for most women.

Do menopause supplements work?

Black cohosh, soy isoflavones, red clover and evening primrose oil are widely sold, but good-quality studies show little or inconsistent benefit for hot flashes. Black cohosh has been linked to rare cases of liver damage; stop it and see a doctor if you notice yellow skin, dark urine or abdominal pain. Avoid herbal supplements if you have had breast cancer, unless your doctor agrees.

Protecting bones and heart

Bone loss speeds up after menopause. Get enough calcium from milk, yoghurt, small fish eaten with bones and leafy greens, along with vitamin D, and do weight-bearing exercise such as brisk walking. Ask your doctor about checking blood pressure, cholesterol and blood sugar too.

Talk to a doctor

Hormone therapy (HRT) is the most effective treatment for hot flashes and night sweats, and a doctor can explain its benefits and risks for you. See a doctor promptly for any vaginal bleeding after your periods have stopped for a year, as it always needs to be checked.

Mood changes, anxiety and poor sleep are common during this time. Regular exercise, a consistent sleep routine and talking to family or a doctor help; ongoing low mood deserves medical support.