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9 top tips to help you through the menopause

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Menopause and Urinary Incontinence: What You Need to Know

ADP - 6 Natural remedies for menopause symptoms

6 Natural remedies for menopause symptoms

A balanced diet, exercise and rest during menopause

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ADP - 4 yoga poses to relieve period pain and the symptoms of PMS and the menopause

4 yoga poses to relieve period pain and the symptoms of PMS and the menopause

ADP - What is menopause - menopause symptoms

What is menopause - menopause symptoms

Following some comprehensive and permanent health guidelines throughout life helps improve your quality of life and reduces the risk of disease. Similarly, these can reduce the discomforts of [menopause](/en-gb/discreet/incontinence-advice/menopause/what-is-menopause) and prevent other related diseases.

Why is it essential to follow and maintain healthy eating habits?

However, it’s important to understand that urinary incontinence isn’t something you ‘just have to put up with’. As Dr Sarah Jarvis says “Menopause used to be the start of an inevitable decline into old age – but no more!” Urinary incontinence can be cured, treated or at least better managed. What you don’t want to do is ignore the problem, as it rarely goes away on its own and may even get worse over time.

Instead, educate yourself about why you may be experiencing bladder leaks and how they are connected to your menopause symptoms. Here are the symptoms, some reasons why they occur, and what you can do about bladder leaks.

Never Lose Hope!

ADP - Menopause and Urinary Incontinence: What You Need to Know

ADP - 5 sensitivities of menopause (and how to deal with them)

5 Sensitivities of Menopause

During the perimenopause, your entire body gets a bit drier – including your mouth. Saliva helps look after your teeth by washing away food, so a drier mouth allows bacteria to grow, encouraging tooth decay and bleeding or receding gums.

To help counter this, drink plenty of fluids and rinse your mouth out with water after eating. You can also try swapping your regular toothpaste for a more protective one, like Oral-B Pro-Expert Premium Gum Protection to provide extra care.

Your teeth

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__Why it works:__

Sometimes the simplest poses are the best. This one is great if you’re feeling overwhelmed because it encourages your body to really sink into the floor, making concentrating on your breath easier.

__How to do it__

- Lie on your back, legs straight, arms by your sides, hands about six inches from your body, palms up. Let your feet drop open, close your eyes and breathe naturally.

- Allow your body to feel heavy on the ground and, working from the soles of your feet up to the crown of your head, consciously release every body part including the muscles in your face. Relax there for five minutes.

- Finish by deepening your breath and wiggling your fingers and toes. Then roll to your right side and rest there for a moment. Breathe in and gently push yourself up into a comfortable seated position.

__Make it easier:__

Pop an eye pillow or a folded towel over your eyes, and a rolled-up towel under your knees for even deeper relaxation.
 

**If you are going through menopause or experiencing bladder leaks, always make sure to consult your doctor or a health specialist for these medical conditions.*

Corpse pose for anxiety

ADP - A balanced diet, exercise and rest during menopause

Advice from our Experts

5-sensitivities-of-menopause

5 sensitivities of menopause (and how to deal with them)

ADP - 9 top tips to help you through the menopause

The amount of sleep you need depends on various factors, including your age. Adults usually sleep between 7 and 8 hours. It has been proven that insufficient sleep can be detrimental to the immune system, nervous system, coordination, mood and concentration. Physiologically, we need less sleep as we get older and our sleep patterns tend to change.

Tips:

To sleep well it is important to follow good habits and create a comfortable environment:

- Have a fixed time to go to bed and get up.

- Make your bedroom comfortable, keep it well-ventilated and at a pleasant temperature (around 22ºC), minimising noise and light. Use a comfortable mattress and choose a thin pillow, if you use one.

- Your bed must be first and foremost a place for sleeping. Do not watch television or listen to the radio in it.

- Adopt a good sleeping position and use loose comfortable sleepwear.

- Although you should keep active and take regular moderate exercise in order to promote rest and help relieve tension, you should not exercise for at least three hours before going to bed due to its short-term stimulating effect.

- Do not force yourself to sleep. If, a while after going to bed, you have not managed to fall asleep, do not lie there with your head spinning. Get out of bed and do something relaxing (read, listen to music, etc.) until you feel sleepy.

Is rest really a health measure?

Are you going through “The Change?” Hot flushes, new weight in new places, mood swings and more… It's a lot to take in. One big difference you may be experiencing is a sensitive or overactive bladder. Urinary incontinence can be an issue for menopausal women, but the good news is you don’t have to suffer in silence and there’s lots of help available.

If you’re going through the perimenopause or menopause and you’ve started to have difficulty with bladder control, you’re bound to feel concerned. After all, urinary incontinence can be embarrassing and interfere with work, your social life and your sexual relationship. Unless you find the [right incontinence products](/en-gb/discreet/incontinence-products/incontinence-liners/) and solutions for you.

The perimenopause and menopause can disturb sleep patterns – from insomnia to waking up in a hot-flush-induced pool of sweat. To help with getting off to sleep, introduce a bedtime routine – a bath, a cup of warm milk and reading a few chapters of your book, for example. This will help tell your body that it’s time to wind down and prepare for sleep and try to have a consistent bed and wake time. For more great tips, try our 11 steps to the best night’s sleep ever.

Ensure the bedroom is cool and well-ventilated via an open window or fan. Wear light cotton pyjamas and don’t forget the ear plugs and eye mask if you need them!

Prioritise your sleep

__Why it works:__

Gently warm up and relieves tension in your spine with this pose, which improves posture and opens stiff hips.

__How to do it:__

- Start on all fours, your knees hip-width apart, hands directly below your shoulders and your spine neutral.

- Breathe in as you drop your tummy and lift your gaze and your bottom towards the ceiling. This is the cow pose.

- As you breathe out, slowly tuck your chin towards your chest, lift your mid-back towards the ceiling and scoop your bottom under. You should look like a cartoon angry cat!

- Repeat this sequence slowly four times, then return to a neutral spine.

__Make it easier:__

This pose should be comfortable for everyone, but if your wrists hurt, place your forearms on the floor.

Cat-cow pose for aches and pains

Even if you’ve never had sensitive skin before, the hormonal changes that occur during the perimenopause can quickly change that. You might find your skin feels tighter and dryer and your usual creams are no longer doing the trick. You might even find your clothes are starting to irritate your skin.

If this is the case, try looking for rich lotions that are specially formulated for sensitive skin, and wash your clothes with Fairy Non-Bio, the number one laundry brand for sensitive skin.

Your skin

Exercise makes you feel good in both body and mind, has heart and bone health benefits and can even decrease hot flushes. Do what you enjoy but try to include some impact and resistance activities to maintain your bone and muscle strength.

Move your body

__From stomach ache before periods to headache during menopause, these simple yoga poses can improve any symptoms you might be dealing with thanks to Mother Nature.__

The symptoms of both premenstrual syndrome and menopause can actually be very similar. But neither are all that pleasant. Fortunately, while nature may be responsible, there are also some natural solutions.

Yoga has consistently been reported to help reduce symptoms such as headaches, muscle pains, insomnia and mood dips. Plus, it can boost your overall health and wellbeing. So if you’d rather avoid reaching for pills when you can, this age-old practice might be the answer.

When you’re ready to get moving, here are the best beginner poses to try…

Menopause is the time in a woman’s life when she stops having periods. It is a long, progressive and gradual process which is linked to a reduction in hormone production. The final result is that periods stop. This is called menopause.

Don’t forget to be breast aware and check yourself, attend any screening appointments such as breast and cervical screening, they may literally save your life.

Check yourself

Some of the main [symptoms](/en-gb/discreet/incontinence-advice/menopause/6-natural-remedies-for-menopause-symptoms) include:

- Hot flushes

- Joint pain

- Vaginal dryness

- Loss of libido

- Night sweats

- Weight gain, anxiety, persistent insomnia, mood changes, skin flaccidity

- Stress, irritability, fatigue, dry eyes,[ bladder weakness,](/en-gb/discreet/incontinence-advice/urinary-incontinence-in-women/how-to-deal-with-urinary-incontinence) short-term memory loss

- Itching, loss of self-esteem, depression

[Various treatments](/en-gb/discreet/incontinence-advice/menopause/coping-with-menopause) can help minimise the symptoms of menopause. Firstly, it is necessary to establish your menopause stage and the specific symptoms that you are experiencing. [Gynaecologists](/en-gb/discreet/incontinence-advice/menopause/coping-with-menopause) must determine the best course of treatment, on an individual basis, according to the needs of each woman.

__Can I do anything to alleviate symptoms or prevent diseases?__

The aim of any menopause treatment must be to prevent complications in the long- and medium-term and alleviate [symptoms](/en-gb/discreet/incontinence-advice/menopause/6-natural-remedies-for-menopause-symptoms) in the short-term:

- Medical check-ups will help detect the risk of diseases.

- Regular visits to your gynaecologist will make it possible to carry out the necessary mammograms and smear tests to prevent complications.

- Do not smoke. Two years after quitting, the risk of heart attack returns to the average value for the population and the risk of lung cancer is reduced by around a third.

- Hormone Replacement Therapy (HRT) can help depression. The function of this treatment is to replace the oestrogens (hormones responsible for the female sexual functions) which the ovaries stop producing during menopause. This is only advisable if recommended by a reputable doctor.

__Which diseases are most commonly associated with menopause?__

Cardiovascular diseases, osteoporosis and breast cancer are the diseases most commonly associated with menopause. In 85% of Spanish women, the deterioration in their quality of life is linked to these diseases.

__How can I prevent osteoporosis?__

To maintain strong bones, the body is constantly eliminating old bone and replacing it with healthy bone. Their biological makeup means women have a lower maximum bone mass value than men and, with the hormone loss brought on by menopause, they lose more than they replace. It is estimated that between 30 and 50% of women of menopause age have osteoporosis. However, there are many factors that can delay or reduce osteoporosis. Try to take regular moderate physical excercise and maintain a healthy weight.

__And what about cholesterol disorders and high blood pressure?__

Cholesterol disorders and high blood pressure are often directly linked to cardiovascular diseases. It is therefore necessary to prevent and control cholesterol levels and blood pressure mainly by avoiding fat and salt.

__I don’t feel very upbeat, what can I do?__

- Speak to your family about how you feel. It can be helpful to share your concerns and they will be able to understand you much better.

- If you have children, be aware that although they may be grown up, they still need you. Try not to seem down and help them.

- Take care of yourself. Stay physically and mentally active.

__I have bladder weakness when I laugh, cough or sneeze, what can I do?__

The hormonal changes that occur at menopause age can result in a loss of muscle tone and a weakening of the bladder muscles. This is why you may experience light bladder weakness following physical effort, however small. Nowadays, there is a wide variety of absorbent products for bladder weakness to meet the needs of all women. These draw away moisture and neutralise odour.Fortunately, it is possible to strengthen your pelvic muscles by doing some simple exercises that can help alleviate or even eliminate bladder weakness: these are called Kegel exercises.

__So what are Kegel exercises__?

Kegel exercises were designed to strengthen the pelvic floor muscles. They are very simple excercises that consist of contracting and relaxing the pelvic floor muscles in 5-minute sessions. These exercises help maintain better vaginal, urinary and rectal control. They can be carried out anywhere, at any time of the day and without anyone noticing.

__We recommend these three positions:__

- Sitting with your lower back touching the back of the chair with your forearms resting on your thighs.

- Lying on your back with your hands under your buttocks.

- Standing with your feet slightly apart.

__Contractions:__

- Contract your pelvic floor muscles and hold for 5 seconds.

- Breathe gently and relax for 5 seconds.

- Repeat in sets of 10. It is recommended that you do these exercises at least 3 times a day.

To find out if you are doing the exercises correctly, try deliberately stopping the urine flow mid-stream before emptying your bladder. We recommend that you use this technique purely to identify the relevant muscles, and not on a regular basis, as it can cause urinary infection. At the beginning, it is normal not to be able to hold the contraction for 5 seconds or complete the recommended number of repetitions, but every day you will find it easier to manage. After 3 months you will start to notice results. Most women have noticed an improvement in their urinary control one year after starting the programme.

**If you are going through menopause or experiencing bladder leaks, always make sure to consult your doctor or a health specialist for these medical conditions.*

What are the common symptoms of menopause?

 __Why it works:__

 Full downward-facing dog is a popular move but it can be challenging – this quarter dog takes the pressure off your hands and wrists by having you rest on your forearms. By letting your head hang between your shoulders, blood will flow towards a banging head to bring relief.

 __How to do it:__

- From kneeling on all fours, step onto your toes, pushing through your hands and keeping them shoulder width apart. Set your feet hip distance apart to lift your bottom up towards the ceiling, gently pushing your head towards your knees, so your body is in an upside-down V shape.

- Lower your forearms to the mat, keeping a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the floor, flaring your heels towards the outside edges of the mat.

- Relax your head between your arms, direct your gaze through your legs and hold for five breaths.

__Make it easier:__

Bend your knees if you feel pressure on your lower back.

Relaxed quarter dog pose for headaches

When we are tired and fed up it is easy to make less healthy choices but aim for a diet rich in fruit, veg, whole grains, seeds and pulses. Don’t forget sources of calcium for your bone health. Stuck for ideas? Start your day with one of our five healthy breakfast ideas, keep going through the day with our quick and healthy snacks and for dinner try one of our seven tasty (and healthy!) comfort foods the whole family will love.

Look at your food

__Why it works:__

This pose is great for balancing energy after a stressful day. It rotates your hips to ease stiffness and is a gentle and soothing ‘heart-opener’.

__How to do it:__

- Lie on your back, bend your knees and bring the soles of your feet together.

- Bring your heels up as close to your hips as you can and let your knees fall open, wide apart.

- Inhale and slide your arms along the floor up over your head, palms together.

- Hold for 4-8 breaths, then gently release.

__Make it easier:__

If you need to support your knees or lower back, pop a blanket or pillow under them.

Reclining bound angle pose for disturbed sleep

What is Menopause?

Coping with menopause doesn't have to be that bad. Just follow our simple advice to maintain good health and quality of life during menopause. 

9 top tips to help you through the menopause | Always Discreet

Whether you’re going through it now or want to feel prepared in the future, here are five common symptoms - and what you can do to ease them.

__Whether you’re going through it now or want to feel prepared in the future, here are five common symptoms - and what you can do to ease them.__

You’d think hot flushes and night sweats would be enough to deal with during the menopause. Symptoms can begin a few months or years before your periods stop – this is known as the perimenopause. During this time, with hormones fluctuating all over the place, it can affect everything, from our skin to our bladder to our teeth.

Learn about the five areas that tend to get a little more sensitive during the change, and the steps you can take to make it easier on yourself – now or when you need to.

For too long, women have been told that the menopause is the end, of their fertility, their beauty and their youth. But for many women, finally free of painful or heavy periods, of PMS and other symptoms, it is actually the beginning of a new, freer phase! If you need help with menopause symptoms, please see your GP.

 __Are you going through the menopause?__ Let us know how you’re coping and do share any tips you think may help others in the comments section below.
 

**If you are going through menopause or experiencing bladder leaks, always make sure to consult your doctor or a health specialist for these medical conditions.*

__*This is generalised advice and isn't personalised nor to replace the advice of your doctor and other health care professionals.*__

It isn’t the end!

Are you experiencing these common signs of a menopausal sensitive bladder?

- Leaking urine when you cough, sneeze or exercise
- Leaking urine on the way to the toilet
- Waking up more than twice a night to urinate
- Frequent urinary tract infections

If you’ve started noticing any of these signs, it would be a good idea to make an appointment for a chat with your GP.

Symptoms of Menopausal Incontinence

Dr. Anne Henderson - Discreet

Dr. Anne Henderson

Article reviewed by

According to the Spanish Society of Community Nutrition (Sociedad Española de Nutrición Comunitaria), eating a healthy diet, drinking 2 litres of water per day and taking moderate exercise promote good health.

Tips:
 
Menopause is a time of physical and emotional change during which a healthy diet can help improve your quality of life. When women reach their 40s they need a lower calorie intake. A healthy balanced diet should be followed, together with certain specific recommendations:

- Avoid excess animal fats (saturated fats) because these will lead to menopause weight gain and raise cholesterol.

- Reduce your intake of foods such as processed meats, bacon, cream and processed confectionery, etc.

- It is important to eat unsaturated fats (olive oil, walnuts, almonds, etc.). Include fruit and vegetables in your daily menu.

- Increase your intake of fish, especially oily fish (rich in [Omega-3 oils](https://seven-seas.co.uk/articles/omega-3)).

- Include moderate amounts of high-carbohydrate foods in your menopause diet (cereals and cereal-based products such as pasta, rice, bread, pulses and potatoes).

- Increased calcium intake is essential in this stage to promote intestinal assimilation and minimise the loss of bone mass.

- [Vitamin D](https://seven-seas.co.uk/articles/vitamin-d) is also essential to help the body absorb the calcium found in milk, fish (sardines, salmon, tuna, etc.) and cereal.

- Rich in isoflavones, soya is another food that should be incorporated into your menopause diet, if you have not done so already. It can help reduce hot flushes, reduce cholesterol and also prevent osteoporosis.

- Drink at least 1.5 to 2 litres of water per day (approximately 8 glasses).

- Increasing the number of meals you eat while reducing the size of those meals (for example, dividing your daily food into 5 lighter meals) will help prevent hot flushes.

What is a healthy balanced menopause diet? Can I eat whatever I want?

The duration of menopause symptoms can vary widely among women. Some of them experience the signs of menopause for just a few months, while others are affected by them for several years. On average, menopause symptoms may last for approximately 8-10 years, although in some cases it might be even longer. While the signs of menopause can be uncomfortable and disruptive, they are typically temporary and can be managed with a variety of treatment options.

The duration of symptoms can be influenced by a variety of factors, including the individual’s genetics, lifestyle, and overall health. Women who have a history of depression or anxiety, for example, may be more likely to experience mood changes during menopause, and may find that these symptoms last for a longer period of time. The type of menopause that a woman experience can also have an impact on the duration of symptoms. Women who undergo surgical menopause, in which the ovaries are surgically removed, may suffer from more severe and long-lasting symptoms, as the sudden decrease in hormone levels can be more dramatic.

How long do symptoms of menopause last?

Yoga Poses to Relieve Menopause

If you smoke, the best time to quit is right now! There is help out there and this is probably THE most beneficial thing you can do for your health.

Eliminate toxic habits from your life

Many of us suffer with mood swings during PMS and, while you won’t have to worry about that anymore, the same hormones fluctuate during the perimenopause. That means you’ll probably experience some mood swings throughout the change.

Eating a well-balanced diet and getting regular exercise will help. Some women also swear by herbal remedies, but it’s often a case of doing whatever you believe is right for you. Again, talk to your doctor if you’re really struggling – expert help is always there if you need it.

Otherwise, just let your loved ones know you might not be yourself at all times when you’re menopausal. They need to be understanding and offer a little more support than usual.

Your moods

Oestrogen is the female sex hormone, and the levels of it in your body drop when you’re menopausal. This can weaken your pelvic floor muscles, which support your uterus, bowels and bladder. That means your bladder may become more sensitive – so when you laugh, cough or exercise, you might experience an impromptu leak.

But you don’t have to just put up with it. There are plenty of targeted exercises that can help strengthen your pelvic floor muscles and help prevent leaks. Plus, you can wear pads, liners or underwear to absorb any wetness or odours.

However, if it continues, or the incontinence you are experiencing is when you get the sudden desperate urge to go to the toilet, it’s important to speak to your doctor.

Your bladder

6 Natural Remedies for Menopause

Top Tips to Help with Menopause

Types of Menopausal Incontinence

Menopause is the time in a woman’s life when she stops having periods. The average menopause age is around 50, but it can occur between the ages of 48 and 54. It occurs as women gradually lose their ovarian function resulting in a reduction in the production of the female hormones oestrogen and progesterone.Hormone production does not stop suddenly, instead women experience various stages.

What is menopause?

Get to know the symptoms you can expect from the menopause – as well as some great tips for dealing with them…

It used to be that the menopause was rarely mentioned, and many women were just left to get on with it. Which might have been manageable if you weren’t suffering too much from the symptoms, but could be horrendous if not – confusing, upsetting, painful and exhausting all at once.

Luckily, as more and more women are opening up about their experience of the menopause, it can help us prepare for and deal with it. There are plenty of online resources and support groups, women can be much better prepared for what to expect from the menopause.

The menopause means the last period, but we can’t tell you have been through it until you haven’t had a period for 12 months and occurs when you have run out of eggs. The period of time before the menopause, where you may have hormonal changes and symptoms is called the perimenopause and can last up to about a decade before that last period. Whether you’re experiencing your first perimenopausal symptoms, right in the middle of it or it’s a long way off, read our tips to deal with it. And if you’re really struggling with the symptoms too, pay a visit to your doctor. There’s medication to help with everything from hot flushes to mental health struggles, so don’t be afraid to seek the help you need.

Whether it feels like it’s a long way off, or if the signs have started and you’re expecting it imminently, find out all you need to know about the menopause here. It may no longer be such a taboo subject, but there are still myths and misinformation about it, so here’s a no-nonsense guide to it.

Good eating habits, a healthy diet, exercise and rest help maintain a good quality of life. It is important to look after yourself and know what is best for you.

Check out a menopause symptom tracker to track your symptoms and make note of what triggers and helps them, and don’t forget to take this along to any doctor’s appointments.

Keep track

Some women notice that their skin changes through the menopause, becoming more sensitive and prone to dryness. You may want to moisturize more but most importantly don’t forget the DAILY SPF!

A little pampering…

Dr. Philippa Kaye - Discreet

Dr. Philippa Kaye

Dr. Jessica Muir - Discreet

Dr. Jessica Muir

Menopause is the time in a woman’s life when ovulation and menstruation stop and the reproductive phase ends. This usually occurs between the ages of 45 and 55. Menopause is defined as the cessation of menstrual periods for 12 consecutive months after age 50 and 24 months below 50, as a result of the decline in ovarian function and the associated decrease in the production of oestrogen and progesterone. Many physical and emotional changes occur during this phase. Women may first experience some pre-menopause symptoms such as hot flashes, night sweats, mood changes, and sleep disturbances. They may continue for several years before gradually subsiding. However, such signs of menopause do not have to affect your [quality of life](/en-gb/discreet/incontinence-advice/menopause/menopause-weight-gain-and-diet).

It’s considered early menopause if it happens before the age of 45 and premature below age 40. The causes of early menopause can be natural, when the ovaries stop making certain hormones (especially oestrogen), or surgical, when the ovaries are removed. Cancer can also be one of the causes of early menopause insofar as the two main treatments for it – chemotherapy and radiotherapy – can cause premature ovarian failure. There is also a strong genetic link to menopause timing.

While menopause is a natural process and not a medical condition, such symptoms can significantly affect a woman's quality of life. Fortunately, there are [solutions for menopause symptoms](/en-gb/discreet/incontinence-advice/menopause/sensitivities-of-menopause-and-how-to-fix-them) that can help manage the intensity and frequency of these unpleasant changes. By making lifestyle changes and using natural remedies, women can reduce symptoms of menopause without the need for medication or invasive treatments.

### 1. Exercise
Even before menopause, you’ve probably experienced the mood-boosting effects of exercise, and noticed how it can tire you out and help you sleep better. It might seem counterintuitive, but studies show that getting hot and sweaty with a workout can actually help ease hot flushes too. Physical activity releases endorphins, which are natural chemicals that promote feelings of well-being and mitigate stress. Getting regular exercise can also help keep bones in good health too. Nothing too strenuous though, as that could set off palpitations! Even moderate exercise, such as walking or swimming, can be good natural remedies for menopause symptoms.

### 2. Reduce stress
No matter what your age or life stage, reducing stress levels can help improve your physical and mental health. Worries can keep you up at night, so learning to manage them can help with sleep and other signs of menopause like anxiety, low libido, hormone headaches and mood swings. Menopause itself can be a stressful experience due to the physical and emotional changes that come with it.

One of the most effective ways to reduce stress is through relaxation techniques. Meditation, deep breathing exercises, and yoga are all proven methods for reducing stress and promoting relaxation. These techniques can help calm the mind and reduce anxiety, allowing women to manage their menopause symptoms with greater ease.

### 3. Stop smoking
There are plenty of good reasons to quit nicotine as it is, and helping with signs of menopause is yet another to add to the list. Smoking is a well-known risk factor for a variety of health conditions, such as cancer, heart disease, and respiratory illness. It also impacts the balance of hormones, which is the last thing you need during menopause when hormones are already in flux. Stopping smoking can help improve bone health, increase libido and ease hot flushes. It could also help stabilise your mood and reduce the risk of depression and anxiety during menopause.

### 4. Avoid caffeine, alcohol and spicy food
Caffeine and alcohol can disrupt sleep, so it’s best to steer clear if you have menopause-related sleep problems. Caffeine is a stimulant that can increase heart rate and body temperature, exacerbating hot flashes and night sweats. Consuming caffeine, especially in the evening, can also disrupt sleep, leading to fatigue and mood swings. Alcohol is another substance that can trigger and exacerbate hormonal symptoms, like hot flushes and night sweats. Spicy food can do this too, so is best avoided.

This means that steering clear of caffeine, alcohol, and spicy foods during menopause can help reduce the intensity and frequency of some of menopausal symptoms. Women can improve their comfort during this transition by consuming a balanced diet rich in whole grains, fruits, vegetables, and lean proteins while getting rid of foods and drinks that could intensify symptoms. Such dietary changes can bring greater comfort and ease during menopause.

### 5. Eat calcium and Vitamin D
As well as cutting out certain things from your diet, watching what you eat, and drink can help make it easier to deal with other signs of menopause too. It’s important to maintain bone strength during and after menopause and including Vitamin D and calcium can help with this. Women going through menopause should aim to consume at least 700 - 1000 mg of calcium per day through their diet or supplements. When it comes to Vitamin D, you should aim to intake at least 600-800 IU every day. Foods that are high in calcium include dairy products such as milk, cheese, oily fish and eggs, while Vitamin D can be found in dairy products, nuts and green leafy vegetables. .

### 6. Wear natural fabrics
Choose nightwear made of natural fabrics such as cotton and linen. They are lightweight and breathable, allowing air to circulate around the body and reducing the likelihood of overheating. In addition to feeling nicer against the skin, they have some moisture wicking properties that will keep you more comfortable during night sweats. Wearing pure cotton underwear, rather than synthetic, can help prevent UTIs.

In contrast, synthetic fabrics such as polyester, nylon, and rayon are less breathable and can trap heat and moisture against the skin, exacerbating hot flashes and night sweats. These fabrics could also irritate the skin and cause discomfort.

- If you are going through menopause or experiencing bladder leaks, always make sure to consult your doctor or a health specialist for these medical conditions.
- Always Discreet products are not products to help with menopause, but medical devices for bladder leaks, which may be a symptom experienced by some women during menopause.

6 natural remedies and lifestyle changes for menopause symptoms

Menopause: Diet, Exercise and Rest

Doing regular physical activity is highly advisable because it helps you prevent menopause weight gain and reduce the [symptoms of menopause.](/en-gb/discreet/incontinence-advice/menopause/6-natural-remedies-for-menopause-symptoms) Exercise strengthens the bones, heart and lungs, tones muscles and improves vitality.

Why is it so important to exercise?

Again, those pesky hormone changes can result in sore, tender breasts. If you suffered with this symptom during PMS, you will probably suffer from it again during perimenopause.

To help ease discomfort, make sure you’re wearing the right size bra that’s both comfy and supportive. If you do smoke, drink a lot of caffeine or eat a lot of junk food then you could also consider cutting down, as they can all aggravate the hormonal changes that come with the menopause. Making changes like this isn't always easy, especially if we feel tired and are experiencing mood swings, so make sure you get as much support, encouragement and advice as possible. Joining some of Always Ultra's Menopause Masterclasses is a good places to start.

**If you are going through menopause or experiencing bladder leaks, always make sure to consult your doctor or a health specialist for these medical conditions.*

Your breasts

Menopause is the time in a woman’s life when she stops having periods. Find out when it happens, what the symptoms are and what you can do to feel good.

Good eating habits and a healthy diet help maintain a good quality of life. Learn more how to avoid menopause weight gain and find the right menopause diet!

What’s most important to know is that urinary incontinence can be cured, treated or at least better managed. What you don’t want to do is ignore the problem, as it rarely goes away on its own and may even get worse over time.

For many women, the menopause is a right rollercoaster ride of moods and emotions, and these can impact not just us but our relationships with our nearest and dearest too. Keep talking about how you are feeling and how it is impacting you. If you feel you need more support, then your GP may be able to refer you to local talking therapies as well as offer other treatments.

Talk it out

Maintaining a healthy weight helps reduce various diseases, mainly cardiovascular, joint and endocrinal diseases. It is important to maintain a healthy weight because, with advancing age, the percentage of women on doctor-recommended diets increases due to [menopause](/en-gb/discreet/incontinence-advice/menopause/what-is-menopause) weight gain and diabetes, among other reasons.

Tips:

 To maintain or reach a healthy weight it is advisable to follow the advice below (guidelines recommended by the Spanish Society of Community Nutrition for a healthy balanced diet):

1. The caloric breakdown of meals must be personalised, taking into account      the age, weight and level of physical activity of each individual to          provide a balanced dietary intake. 
2. The most suitable caloric breakdown of meals in a day is: 20% at              breakfast, 5-10% mid-morning, 40% at lunch, 5-10% mid-afternoon and 30% at    dinner.
3. The diet should be high in fruit, vegetables, cereals, pulses, milk and      dairy products (preferably semi-skimmed or skimmed) to ensure an adequate    calcium intake from the earliest age. 
4. No more than 30-35% of the total calorie intake should come from fats. We    should make sure to include foods that contain Omega-3 oils in our diet.
5. We should also ensure sufficient intake of fibre, between 20-35 g/day.
6. Proteins should preferably come from fish or poultry, limiting red meat      intake.
7. If you eat a varied diet, you do not need to take [vitamin                supplements.](https://seven-seas.co.uk/products/multivitamins "vitamin        supplements.")
8. You should eat the correct number of meals per day and at the correct        times. It is also advisable to drink between 1.5 and 2 litres of water per    day (approximately 8 glasses). 

The best way to control menopause weight gain is to take regular exercise including strength training, as well as following a balanced and varied menopause diet specific to the needs of each individual. There are no miracle diets.

Why is it important to maintain a healthy weight?

From stomach ache before periods to headache during menopause, these simple yoga poses can improve any symptoms you might be dealing with thanks to Mother Nature.

Menopause and Incontinence

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