For many people especially those that are effected by hormone sensitive cancer. HRT isn’t an option and for those that don’t want to follow a medical route to manage their health.

Some may find that they aren’t getting enough relief from medicine, diet or supplements and would like to try something additional.

There are plenty of complimentary therapies which claim to help with Peri/Menopausal symptoms yet the scientific evidence is very insufficient.

The National Institute for Health and Care Excellence (NICE) guidelines only endorse Cognitive Behavioral Therapy and mindfulness as effective for Menopausal symptoms. But they and other medical practitioners acknowledge the potential for additional therapies to help people manage their health problems. 

Often we feel that we have lost the healthier, fitter and happier self, low mood, low self esteem a real mix of physical and psychological cycle.

So although there is little or no evidence that suggests these therapies are beneficial in stopping symptoms, it can have a great impact of your mood and state of mind which in turns helps us to deal with other pesky symptoms.

So anything that does not present a risk to your health and can help you relax , re focus and possibly feel more like yourself then go for it and enjoy.

I will add a list of therapies that you can try but I am also going to give you some advice.

Please, please, please, take a real look at what you are eating. Having spent a large amount of time learning about nutrition. What we eat is so very important when it comes to balancing our hormones.

Some tips would be to write a diary of what you eat on a typical day and a typical week. Do you feel content that you are 100% eating mindfully?

Making your dinner from scratch with the best ingredients possible really is POSSIBLE even when your working full time. Getting home and cooking a fresh dinner will make you feel that you are doing everything you can to help your symptoms. Once you have changed your mindset it becomes second nature. I actually find it quite relaxing after a hard day at work.

He goes for some extras that you can do alongside changing your diet.

• Cognitive Behavioral Therapy

  CBT is a type of psychotherapy focusing on how your thoughts, beliefs, and attitudes affect your feelings and behavior and teaches you coping skills for dealing with different problems. It is a combination of:

  • cognitive therapy (examining the things you think)

  • behavior therapy (examining the things you do)

• Neuro-Linguistic Programming (NLP)

NLP examines how people communicate verbally and through body language to convey positive messages that could improve their beliefs and actions.

Like CBT, this approach seeks to reframe how we perceive specific issues, our words to describe them, and how we believe we can change them. There isn’t firm evidence for its efficacy, but simple tools that we can use to feel more in control of our menopausal symptoms include:

• speaking kindly and forgiving ourselves when we think we are not managing well

• acknowledging the negative but focusing on the flip side and seeking a positive element, however small

• concentrating on other good aspects of health and life rather than dwell on symptoms

• thinking about treatments and how we might enjoy feeling better

• replacing CAN’T with CAN

• exploring the small steps to achieve change

Even if you don’t believe it, do it anyway. After all, practice may change your programming.

• Yoga

Yoga is a form of exercise that focuses on strength, flexibility, and breathing to boost physical and mental well-being.

The main components of yoga are postures—a series of movements designed to increase strength and flexibility—and breathing.  Some studies also show that symptoms of heart disease, high blood pressure, pain, stress management, and low mood can be alleviated with yoga. Some of these are factors in menopause, so it may be worth incorporating yoga into your lifestyle.

• Pilates

Pilates strengthens the body and emphasizes core strength to correct the body’s alignment and enhance its muscular strength, flexibility, and endurance.

It focuses on the core, dubbed as the ‘powerhouse’ of the body, supporting the skeleton and assisting in balance and breathing to increase blood flow and oxygenation.

Pilates seeks to link the mind to the body using breath and concentration, inducing calm through intense focus and improving physical and mental health.

These could be beneficial in menopause as it addresses anxiety and even tackles a weak pelvic floor!

• Tai Chi

Tai Chi literally means ‘ultimate exercise.’ It originated in 13th-century China as a martial art to integrate mind and body and simultaneously exercise them.

In simple terms, it combines breathing techniques, meditation, and a flow of movements. It is a low-impact exercise that can gently improve joint mobility and muscle strength.

For menopausal individuals, tai chi could help with joint and muscle pain. It is a relatively safe way of exercising for those who have osteoporosis and are at risk of falls.

• Acupuncture 

  Acupuncture is a treatment derived from ancient Chinese medicine. Fine needles are inserted at specific sites in the body for therapeutic or preventative purposes. It is often seen as a form of complementary or alternative medicine. Interestingly, in a study commissioned by NICE, acupuncture was shown to improve symptoms but only as a placebo. It concluded that if you believe something will help, you are likely to experience some benefit.

• Reflexology

  Reflexology is a holistic treatment based on the principle that areas and points on the feet, hands, and ears map via the nervous system to corresponding parts of the body.

  When pressure is applied to these areas and points, it stimulates the movement of energy along the nerve channels, helping restore homeostasis or balance in the whole body.

• Aromatherapy

The Aromatherapy Trade Council describes aromatherapy as the systematic use of volatile plant oils (essential oils) to treat or prevent disease.

It is a form of complementary therapy designed to treat the whole person—not just the symptom or disease—by assisting the body’s natural ability to balance, regulate, heal and maintain itself.

Essential oils consist of tiny aromatic molecules readily absorbed via the skin and breathing. These therapeutic constituents enter the bloodstream and are carried around the body to deliver their beneficial healing powers.

• Mindfulness 

  Mindfulness is the psychological process of purposely bringing one’s attention to experiences occurring in the present moment without judgment. One can develop this through meditation and other mindfulness training.

  Mindfulness is a popular way of achieving calm and developing rational, accepting, and positive thoughts. It is at the heart of many current approaches to manage anxiety and stress.

  As a conscious daily practice, mindfulness enables us to stand back from the rush of life, recognize patterns of thought and behavior, and change them.

  Along with CBT, it is recognised and recommended by NICE for treating mood disorders. It is especially helpful when it comes to eating.

  So here are just a few for starters.

  Let me know your thoughts and if you have tried any and what has or hasn’t worked for you?

  Love Claire x