Self-Care Management of Symptoms

Patients should get plenty of rest, eat a healthy diet, exercise regularly, and engage in relaxing activities. Avoid smoking and limit alcohol intake to the recommended maximum of 14 units per week.

Patients can reduce their temperature by wearing lighter clothing, taking cool showers, drinking cool drinks, and reducing the room temperature. Avoid triggers like spicy food, caffeine, hot drinks, smoking, and alcohol. Long-term measures such as losing weight, regular exercise, and stress reduction can help. Community pharmacies can also provide advice on good sleep hygiene.

Patients can use OTC vaginal moisturisers or lubricants, or vaginal oestrogen such as estradiol. Community pharmacy can recommend the most suitable products. If condoms are used, oil-based lubricants should be avoided.

Patients can pre-emptively manage this risk by engaging in weight-bearing exercises (e.g., walking, running, or dancing) or resistance exercises (e.g., weights). They should also consume calcium-rich foods like milk, yoghurt, and kale, and increase vitamin D intake via supplements or sunlight exposure.

Patients should be encouraged to discuss their symptoms with their support network and connect with others experiencing similar challenges. Social media groups or resources like Menopause Café can provide opportunities to share experiences in person.

Patients concerned about managing symptoms at work should talk to their employers about reasonable adjustments, such as flexible working hours or dress code changes. Employers may have menopause policies that can support them.