What Are My Menopause Options If I Don’t Take HRT?

In the last month, I hosted some talks to celebrate the launch of my new clinic, The Bath Menopause Nutritional Therapy & Health Coaching Clinic. The talks were entitled Menopause Beyond HRT. What was very clear from the ladies that attended, was that very little support is being given for women who can’t or don’t want to take HRT for menopausal symptoms.

This is so frustrating, upsetting, and ultimately, really disempowering for women who are feeling overwhelmed and lost.

There were a number of common themes

1. Women didn’t feel they received enough education about the changes that were happening in their bodies. They were familiar with common symptoms, but were not aware of how to tackle them beyond taking HRT, or why they might be happening in the first place.

2. Some symptoms and associated health issues just aren’t really talked about in most women’s daily lives - for example brain fog, skin itching, body odour, UTI’s, so many people remain silent and battle on

3. Some didn’t know where to turn once they hit a brick wall with their GP. If they didn’t want to take medication, they felt they were left to fend for themselves with very little signposting to therapies that might be helpful.

4. Many didn’t feel understood or listened to. They didn’t know where they could turn for support, other than friends going through the same issues.

5. Many felt quite emotional when they were telling their stories and also found it cathartic to share their experiences and know they were not alone.

So, what if you can’t or don’t want to take HRT (yet or ever). Where do you start and what are your options?

Here are my topline suggestions:

Consider these 4 Pillars of your life - Nutrition, Exercise, Sleep & Stress Management (your “NESS”)

Which area needs the most attention for you? Maybe take a pen or notebook and write down your thoughts for each pillar. Then pick one to work on that jumps out at you as the most pressing.

1. Nutrition - Do you need to learn how to eat to support the changes that are happening in your body, whether you are experiencing weight gain, reactions to food, digestive bloating, hormone havoc, low mood or hot flushes? You will be amazed at how far simple and appropriate dietary changes will go. And if you work with a registered nutritional therapist such as myself, we can work out where there are nutritional gaps, food sensitivities and identify and support other underlying imbalances, especially if you have a diagnosed health condition.

Did you know that some targeted nutritional supplements and herbs can really support your symptoms? Most of us would benefit from a review and refocus of our eating habits at this time, so do get in touch for a free Clarity Call if you’d like to know more.

2. Exercise and Movement - How much do you move during the day? Are you sedentary and if so, how can you build more movement into your routine? Do you do weight training or resistance work to build muscle? This is a key area for menopausal women - muscle wasting can be a disaster for our metabolic and physical health. How well do you move? Are you stiff, or in pain? What practices can you incorporate to help you with this? Do you regularly get puffed out? Some (but not too much) physical stress works well for our immune and mental health.

3. Sleep - Do you prioritise sleep? Or is there more that you could do? I see so many blind spots when it comes to getting a good night sleep in my clients, such as pets, snoring husbands, using devices late at night, caffeine, alcohol, eating too late, working or playing too late. This can be a difficult area to tackle, so coaching to help you assess and create new habits and routines can be super helpful. There are very few people that are true insomniacs, so do consider that (in the nicest possible way) that you could be your own worst enemy! Are you anxious or worried? This can be a huge barrier to sleep, so again, seeking out support in a way that tackles your worries will help move you forward.

4. Stress Management - We are of a generation that prides ourselves on being able to handle stress and ‘have it all’. Whilst we may be calm on the surface, there’s some frantic paddling going on underneath - especially in our body. We may be able to mentally push on through, but the body really does keep the score. Chronic stress that isn’t managed well, can really play havoc with our immune, metabolic, digestive and mental health and crop up as health issues later down the line. For many women this can be a time when past traumas, as well as current stressors can really take a toll. Menopause is a full mind, body and spirit transition and it can feel really stressful and confusing. Again this can be hard to unpick. I recommend listing your key stressors and being creative about how to reduce them, or at least mitigate them, by building in some great relaxation practices that work for you. You may also benefit from talking therapies such as counselling to help you understand your emotions and feelings.

I’m sure that if you’re still reading that you’ve got a good idea of what needs your attention.

As a nutritional therapy and health coach, I would be very happy to talk to you about how I can help, so you don’t have to battle on. I offer a free 45-minute Clarity Call for anyone interested in working with me. This can be booked here

I hope this article has given you some food for thought! Do also consider signing up for my monthly newsletter here, which always contains advice, as well as special offers and details on upcoming events.

With best wishes

Alexis