Expert shares 6 tips for feeling your best during menopause
Despite menopause being a universal experience for people who menstruate, historically, conversation about it has been discouraged. Whether this can be explained by society's obsession with youthfulness or the perceived taboo of issues surrounding female reproductive health, the result is that many women have had to battle debilitating symptoms in silence.
However, according to CanesMeno, this is finally changing. Today, women are no longer expected to simply ’grin and bear it’ through hot flushes, mood swings and sleepless nights. Menopause may mark the end of one chapter, but it’s also the beginning of a powerful new one.
Below, menopause expert and Consultant Gynaecologist, Dr. Anne Henderson, shares her tips for how women can thrive and feel empowered during this transformative life stage.
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1. Mindset matters – emotional health first
‘Hormonal changes can hit hard emotionally – think anxiety, mood swings, low motivation or unexpected sadness,’ says Dr. Henderson.
Dr. Henderson suggests:
- Daily journaling, or using an app or website such as the CanesMeno® Hub to track signs and feelings
- Cognitive Behavioural Therapy (CBT) for anxiety or low mood
- Mindfulness techniques, such as breathwork, meditation (even if for 5-10 minutes) and activities such as yoga or focused walking to created moments of peace
- Reaching out to menopause support groups for shared experiences. ‘Feeling seen and heard makes all the difference,’ she says. ‘A good support system can be very powerful.’
2. Move to thrive – exercise for strength and mood
‘Strength training is the unsung hero of menopause. As oestrogen declines, so does bone density and muscle mass – leading to higher risks of osteoporosis,’ Dr Henderson says. ‘And don’t forget – exercise is a mood booster. Just 30 minutes of movement a day can help ease.’
Dr. Henderson recommends:
- Weight-bearing exercises like resistance bands or light weights
- Yoga or Pilates for flexibility, mood and pelvic floor health
- Walking or swimming for cardio health and joint support anxiety and improve sleep.
3. Eat like a menopause warrior
Nutrition is more than fuel – it’s medicine. ‘Look to reduce sugar, caffeine, processed foods and alcohol and increase your intake of leafy greens and other calcium rich foods. A good vitamin supplement can also support overall health during this stage of life,’ says Dr. Henderson.
‘Hydration is also key! Dehydration can worsen some signs of menopause such as hot flushes and fatigue, so try and reduce caffeine as well.’
To address the specific nutritional needs of menopausal women, CanesMeno Multi-Support is a daily food supplement containing vitamins and minerals. These include, amongst others, red clover, vitamin B6, to support hormonal regulation, iron and zinc to support normal cognitive function, vitamin B12 and C to contribute to normal energy release and vitamin A, B2 and zinc to support skin health.
4. Get real about HRT
Hormone Replacement Therapy (HRT) remains the most popular treatment for many menopause symptoms – and it’s not the taboo it once was. ‘There’s no one-size-fits-all,’ says Dr. Henderson. ‘But for many women, HRT can be life changing. It’s about understanding your options and making informed choices.
‘Whether it’s a patch, gel or tablet – or localised options like vaginal oestrogen – speak to a medical professional to explore what’s right for you.’
5. Go holistic – The extras that make a big difference
Dr. Henderson explains that a few daily rituals can have a surprisingly big impact.
- Cooling sprays and bamboo nightwear to help combat night sweats
- Vaginal gels and moisturisers for comfort during intimacy when experiencing vaginal dryness, such as CanesMeno Hydration & Comfort Gel
- Acupuncture or reflexology for overall wellness
- Menopause-specific apps or journals to track progress and patterns.
6. Speak up – Communication is key
Dr. Henderson stresses the importance of speaking up. ‘Whether it’s your GP, your boss, your best friend or your partner – talk about it. This isn’t something to hide or be ashamed of. The more we talk about menopause, the more we normalise it – and the more support we unlock.
‘Awareness and education are key in helping women to prepare so that menopause is unmissed! Menopause-friendly workplaces are on the rise, and awareness among family and friends can be a huge emotional lifeline. Don’t be afraid to say ‘Here’s what I’m going through. Here’s how you can help.’
The bottom line: you’re not alone
Yes, menopause can be challenging. But it can also be a powerful time of renewal, strength, and self-discovery. With the right toolkit, support and mindset, you don’t just have to survive menopause – you can absolutely thrive through it.
As Dr. Henderson puts it, ‘Menopause doesn’t mean the end of feeling like yourself. In fact, it can be the beginning of a stronger, more self-aware version of you.’
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