Menopause hit me at 46 and HRT didn’t work – these every day hacks did, says PT

BRAIN fog, an anxious feeling in my chest and getting stressed at the smallest of things – I thought I was just experiencing symptoms of long Covid.

Then I found I had to write down everything I didn’t want to forget, and things that had always come so easily to me, such as remembering people’s names, suddenly felt very challenging.

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My grandmother had Alzheimer’s – was I heading the same way? Maybe I was taking on too much at work running my PT business?

No, it turned out I was perimenopausal, which I discovered by tracking my symptoms, having noticed my periods were becoming irregular.

After watching Davina McCall’s Sex, Mind And The Menopause documentary in May 2022, I opened up about my own experience on social media, and I received an overwhelming response.

Since then, I’ve been on a mission to research and raise awareness of science-backed tools to navigate this difficult time.

My symptoms had started three years earlier at the age of 39, which is in line with my South Asian heritage – we tend to go through menopause five to six years earlier than white women.

I started using HRT patches in November 2022 and was excited to try it as I’d heard great things from other women.

But from the off, I didn’t feel great – experiencing headaches, bloating, tender breasts, sleep issues and an ongoing erratic menstrual cycle.

It was upsetting, as they seemed to be the “silver bullet” for so many other women.

After trying a different patch, I eventually gave up on them in August 2023, and I had my last period that December – I’d officially hit menopause at 46.

I felt a lot better as soon as I stopped taking HRT, and although I was eating well and strength training regularly, I knew I needed to add more lifestyle solutions, which are recommended by GPs, whether you’re on HRT or not.

It’s a pick-and-mix approach, as different things work for different women.

You can try these hacks in the loo, on the train or while making dinner, but be consistent.

Since I incorporated them into my routine, I feel better than I have in years. Here’s what helped me. . .

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Staying fit is a game-changer for managing menopause symptoms.

It builds muscle mass, strengthens bones, reduces hot flushes, improves mood and helps with weight management – all crucial during this stage of life.

“Exercise snacking” – which is the premise of my book, The Feel Good Fix – is perfect for menopausal women who lack energy, motivation, sleep or are battling symptoms.

I recommend just 11 minutes of physical activity per day, which can be done all in one go or broken into short bursts.

It can be as, if not more, effective than the long workouts we all struggle to fit into our busy lives.

It could be 20 seconds of star jumps or 10 squats while the kettle boils, standing on one leg while brushing your teeth or stretching to calm the mind.

Moving after meals can help balance blood sugar, too.

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Studies have shown that women who walk during menopause have alleviated symptoms and I found, for me, it eases my brain fog and energises me, even if I can only spare five minutes from my day to do it.

Spending a moment outdoors, especially in nature, isn’t just a pleasant escape – it’s a proven mood-booster and stress-reliever, especially during menopause.

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A recent study by University College London showed that almost half of menopausal women who went cold-water swimming had reduced anxiety, and almost a third had fewer hot flushes.

It’s great if you have a natural lake nearby, but I simply blast myself with freezing-cold water at the end of my daily shower, building up from a few seconds to a minute a day – and I feel amazing afterwards.

It can boost your mood in the short term, while long term there is evidence of it boosting metabolism, immunity, productivity, resilience and reducing joint pain.

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Breathing techniques help with my stress and anxiety.

They lower cortisol – a stress hormone that is also implicated in weight gain. Try alternate nostril breathing, which my mum has been doing for decades.

Sit somewhere quiet, anytime you need to focus or relax:

1. Bring your index finger and middle finger of your right hand to rest between your eyebrows, like an anchor.
2. Close your right nostril with your right thumb.
3. Take a deep inhale through your left nostril.
4. Remove your thumb from your right nostril and close your left nostril with your ring finger.
5. Slowly exhale through your right nostril.
6. Repeat on the other side, starting with an inhale through the right nostril.
7. Build up to 5 minutes, if you have time.

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Good nutrition is essential during menopause.

Focus on balance, not deprivation. Add more plants and protein to your diet – fruit, vegetables, wholegrains and plant-based proteins (tofu, tempeh, nuts, seeds, etc) are rich in fibre and antioxidants, which help manage weight and reduce inflammation.

Stock up on calcium-rich foods, such as leafy greens, almonds and fortified plant milks to help protect against osteoporosis.

Remember to stay hydrated and aim for two litres of water a day, as it helps combat bloating and fatigue.

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I don’t believe in diets or calorie counting, but I have found intermittent fasting to be very helpful over the last year, in terms of weight management, blood sugar regulation, energy and mood (and curbing late-night snacking!).

I usually fast for 14-16 hours after my evening meal.

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Keep a consistent bedtime routine, limit screens before bed and create a calming environment.

I always aim for 7-8 hours, but often struggle.

However, since cutting out alcohol, my quality of sleep has improved so much.

If I’m tired during the day, I’ll take a nap!

Just 10 minutes of shut-eye can work wonders. But if you nap too long, it may disrupt your sleep at night, making your routine worse.

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Just a few minutes a day of something that makes you feel good, such as reading a book, having a bath, listening to music or dancing, can give you a big boost.

I like to start the day with stretching or journalling before I look at my phone.

I also allow myself self-care Sundays, because that feels like a weekly ritual and end-of-week treat.

I know it can be hard to carve out me-time, but try to make it a priority.

• The Feel Good Fix by Lavina Mehta (£18.99, Penguin Life) is out now