Menopause Coach, Catherine O’Keeffe on navigating HRT and the best supplements to take for perimenopause and menopause.

Navigating perimenopause and menopause is challenging, with symptoms ranging from hot flashes and night sweats to mood swings and sleep disturbances. Hormone Replacement Therapy (HRT) is a popular choice for managing symptoms, but it’s important to recognise that HRT is not a standalone solution. A holistic approach, incorporating lifestyle changes and supplements, can significantly enhance your quality of life during this transitional period.

Understanding HRT
HRT involves the administration of oestrogen and progesterone (or just oestrogen for women who have had a hysterectomy) to alleviate menopausal symptoms. It works by replenishing the hormones that your body gradually stops producing during menopause. This therapy can be highly effective in reducing hot flashes, night sweats, and vaginal dryness, and it can also help in preventing bone loss and fractures.

However, while HRT addresses many of the symptoms of menopause, it doesn’t cover all aspects of health and wellbeing. That’s where lifestyle changes and supplements come into play.

The Role of Supplements
Supplements can provide additional support and fill nutritional gaps that may arise during menopause. Here are some key supplements that can work synergistically with HRT:

1. Calcium, Vitamin D and Vitamin K
These are crucial for bone health. Menopause accelerates bone loss, increasing the risk of osteoporosis. HRT can help, but adding calcium, vitamin D and vitamin K supplements ensures that your bones remain strong and healthy, in addition to your daily lifestyle habits.

2. Omega-3 Fatty Acids
Found in fish oil, omega-3s are beneficial for heart health and can help reduce inflammation and mood swings. They support overall cardiovascular health, which is especially important during and after menopause.

3. B Vitamins
These vitamins play a vital role in energy production and can help manage stress and mood swings. They also support brain health and can improve cognitive function.

4. Magnesium
This mineral aids in relaxation and can help with sleep disturbances, a common issue during menopause. Magnesium also supports bone health and can alleviate muscle cramps.

5. Phytoestrogens
Found in soy products, flaxseeds, and certain herbs like red clover, phytoestrogens can mimic oestrogen in the body, but works on a very different level to HRT.

Cleanmarine MenoMin and Cleanmarine Bone Factors are two supplements I regularly recommend. They’re an Irish brand which contain pure ingredients at recommended levels.

Because each contains a researched blend of nutrients, they are an efficient way to support your nutrition in perimenopause and menopause. Cleanmarine MenoMin contains Omega-3, vitamins B1, B2, B6, B12 and D3, as well as rosemary extract, soy isoflavones, folate and biotin.

Cleanmarine Bone Factors is a Gold Standard, scientifically formulated blend of ingredients proven to support female bone health. Calcium, magnesium, vitamin C, zinc, vitamin D & K2. All ingredients are independently tested before and after production. No fillers, binders or caking agents used.

Lifestyle Changes for Your Wellbeing
In addition to HRT and supplements, adopting certain lifestyle changes can profoundly impact your wellbeing during menopause:

Balanced Diet
Eating a diet rich in fruits, vegetables, lean proteins, and whole grains can help maintain a healthy weight and provide essential nutrients. Avoiding processed foods and excessive sugar can also help manage blood sugar levels and reduce the risk of chronic diseases.

Regular Movement
Physical activity is crucial for maintaining a healthy weight, improving mood, and strengthening bones. Aim for at least 30 minutes of moderate exercise, like walking, swimming, or yoga, five days a week. Weight bearing and strengthening exercises are paramount in these years too.

Stress Management
Practices like mindfulness, meditation, and deep-breathing exercises can help manage stress levels. Chronic stress can exacerbate menopausal symptoms, so finding effective ways to relax is essential.

Adequate Sleep
Good sleep hygiene, including maintaining a regular sleep schedule and creating a restful environment, can improve sleep quality. Avoiding caffeine and electronics before bed can also help.

Hydration
Staying well-hydrated is important for overall health and can help manage symptoms like dry skin and brain fog.

If you are taking HRT, you can improve your symptoms further by combining it with the right supplements and healthy lifestyle choices, the synergy can lead to significant improvements in menopausal symptoms and overall health. This holistic management approach addresses not just the hormonal imbalances but also the nutritional, physical, and emotional aspects of menopause.

For instance, while HRT can reduce hot flashes, a balanced diet rich in omega- 3s and B vitamins can provide additional relief and support heart health. Regular exercise can further enhance mood and energy levels, complementing the effects of HRT.

Perimenopause and menopause are natural phases of life that can be managed effectively with a multifaceted approach. While HRT plays a role in alleviating many symptoms, incorporating supplements and making positive lifestyle changes are equally important.

Remember HRT is not the only option, many will not want to take HRT or may not be able to – this is where empowered choice and knowing all the management options open to you is crucial. There is no one solution for all menopause symptoms – but a combination of management options can enhance your quality of life and ensure you continue to thrive during and after menopause.  

Follow Catherine O’Keeffe on Instagram @WellnessWarrior.ie