Dr Hannah McCourt, Health Improvement Manager at the PHA, said:
“Menopause is a natural stage of life that half of the world's population will experience. While every woman's experience is different, around eight in ten women report symptoms that can affect their daily life. Common symptoms include hot flushes, night sweats, sleep disturbances, low mood, anxiety, and difficulties with concentration and memory, often referred to as ‘brain fog’. While some women experience few symptoms, others find that symptoms can significantly affect their quality of life, relationships, work and overall wellbeing.
“Along with self-help tools, further support is available so do not have to manage these challenges alone.
"It is important to talk to your GP if you are experiencing menopausal symptoms and they are impacting on your quality of life. There are a range of treatment and support options available, and women should feel confident seeking advice about what may work best for them."
The PHA is also highlighting mid-life as an important opportunity to make positive lifestyle changes that support healthy ageing and may help reduce some of the more troublesome symptoms associated with menopause.
Dr McCourt added: "Mid-life presents the perfect opportunity to focus on your health and wellbeing. Implementing positive lifestyle changes can promote healthier ageing and may help to alleviate some menopausal symptoms.
"Regular exercise, including both aerobic activity and strength training, can support physical and mental health. Stopping smoking, making healthy dietary choices, moderating alcohol consumption, and practising relaxation and stress-management techniques can also make a meaningful difference to overall wellbeing during menopause and beyond."
Healthy eating plays an important role in supporting health during and after menopause. A balanced diet rich in wholegrains, fruit and vegetables can help support overall health and may help alleviate some common menopausal symptoms such as hot flushes. Some women find certain food and drinks can trigger or worsen menopause symptoms, including tea, coffee, alcohol and spicy foods.
Recognising that there is often misinformation about diet and menopause, the Public Health Dietitians Group has developed a series of evidence-based videos offering practical nutrition advice to support women during this stage of life. Jill Stewart, Registered Public Health Dietitian, said:
“There’s so much conflicting advice online about diet and menopause. Whilst there is no such thing as a ‘menopause diet’, we want to cut through that noise with practical, evidence-based guidance on how simple lifestyle changes can help manage common symptoms.
“Eating a healthy balanced and rich diet can help boost gut microbiome and balance hormone levels. Nutrients like calcium, proteins and vitamin D are important for maintaining muscle and bone strength, which can be affected by hormonal changes during menopause. Alongside regular activity, a healthy diet can support both symptom management and long-term health.”
Whether you are experiencing menopause yourself, supporting a partner, friend or colleague, or simply interested in learning more, the PHA encourages everyone to access trusted information and seek support when needed.
You can find out more information on diet and lifestyle advice for navigating perimenopause and menopause on the Public Health Dietitians YouTube channel at www.youtube.com/PHDG/Menopause