Menopause management

By Katie Lane, Cleanmarine Nutritionist

Peri-menopause and menopause can bring a whole new set of symptoms with them, but there are many ways in which you can give your body a helping hand. Katie Lane, a Nutritionist for Cleanmarine, which manufactures MenoMin, takes a look at five common menopause symptoms and how to combat them.

Menopause Management

Hot flushes and night sweats are a common occurrence during the menopause, but there are some nutritional triggers that can make this worse. One of these is spicy foods, like meals containing chillis and chilli spice, such as curries, which can raise body temperature. Caffeine is known for its ability to make us stay alert, and it can interrupt our ability to rest and sleep if consumed too close to the bed, which can contribute to the presenting symptoms. Watch out for hidden caffeine in foods like soft drinks. Avoiding or minimising alcohol intake can also help to reduce any flushes that are triggered by alcohol consumption. 

From low mood to more severe feelings of anxiety and depression, the hormonal shift brought on by the menopause can be challenging. This is where exercise and good nutrition can really help to lift your spirits. As exercise helps to release feel-good hormones, it’s important to build this into your routine. This doesn’t means slogging away for hours in the gym, a 30-minute walk ever day or some yoga or Pilates will also help. Sticking to a healthy, balanced diet also supports mood by providing a broad range of vitamins and minerals needed for good mental health. 

Low libido and vaginal dryness are common in the menopause as oestrogen levels change. Trying a vaginal moisturiser or lubricant, which is readily available over the counter in pharmacies, can help ease any discomfort this brings. Including more healthy fats in the diet and staying well hydrated can also help.  

Female models of different ages celebrating their natural bodies in a studio. Four confident and happy women smiling cheerfully while wearing white shirts against a white background.

During menopause, the skin gets thinner and loses its ability to retain as much water, contributing to dryer skin. Applying moisturiser on damp skin after a shower can help replenish some of this hydration, and using a suncream on all skin exposed to the sun can help protect it from UV damage. Staying hydrated is really important for cell hydration, so making sure you’re drinking enough is really important. 

During menopause, bone health can change due to hormonal fluctuations and become weaker. Low impact exercise like walking can help strengthen bones and muscles. A diet rich in fruit and vegetables can help provide good levels of minerals like calcium, necessary for bone strength. Foods like dark green leafy vegetables, small fish with bones in them (like sardines), and dairy products contain calcium. Whenever possible (easier said than done sometimes in the UK!), try to get into sunlight for some Vitamin D when you can. Vitamin D plays a role in bone health as it is needed for calcium absorption. Of course, Vitamin D can also be found in supplements such as Cleanmarine MenoMin, which contains Vitamin D3 which contributes to the maintenance of normal bones. It can also help to regulate hormonal activity, increase your energy levels, and support heart function. 

MenoMin is available from as well as Boots and Sainsburys and are both £12.99 for 30 capsules or £23.99 for 60 capsules.

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