While many symptoms can be attributed to menopause, it's important to rule out other potential causes. We typically consider factors such as:

• Your age and menstrual history
• The pattern and timing of your symptoms
• Your overall health and any other medical conditions
• Family history

As a general rule of thumb, these lifestyle changes can help provide relief:

• Regular exercise, including both aerobic and strength training
• Stress reduction techniques like meditation or yoga
• Maintaining a healthy diet rich in fruits, vegetables, and whole grains (eating the rainbow)
• Limiting alcohol and caffeine intake
• Quitting smoking
• Maintaining a healthy weight
• Getting adequate sleep
• Staying hydrated
• Using natural cooling techniques for hot flashes (e.g. dressing in layers, keeping a fan nearby)

HRT isn't suitable for everyone, it wasn't for me. There are other drugs too but their effectiveness depends on many factors outside your control.

If you are considering the drug route, speak with your healthcare professional.

I take the hollistic route, healthy food combined with fitness to get your mind-body connection back on track. Many of my clients report significant improvement in their quality of life using this approach. Some even drop the drugs entirely!

The duration and intensity of menopausal symptoms vary greatly among women. On average:

• Perimenopause (the transition phase) can last 4-8 years
• Hot flashes typically persist for 6 months to 2 years after the final menstrual period, but for some women, they may continue for 10 years or more
• Other symptoms like mood changes and sleep disturbances may improve as hormones stabilize
• Some changes, like vaginal dryness, may be long-lasting without treatment

In the coming years, you might experience fluctuations in symptoms as your body adjusts. Long-term health considerations include increased risk of osteoporosis and heart disease. But we can help reduce this risk though through lifestyle changes (diet and fitness).

The most important thing to remember though is that every woman's menopause journey is unique. Regular check-ups and open communication with me and your healthcare provider are key to managing this transition effectively.