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The menopause and a healthy lifestyle

Older woman lifting hand weights

The Menopause

For us ladies, life is a never-ending rollercoaster, especially when it comes to our hormones! As we reach the menopausal years, our bodies shift and change once more and this shift can leave us with those dreaded symptoms – hot flushes, weight gain, irritability, tearfulness, vaginal dryness, insomnia, night sweats… you name it!

“If you’re affected particularly badly by the menopause, then it can be incredibly tempting to head to your GP straight away for HRT,” says Angelique Panagos, a nutritional therapist and hormonal health expert.

However, while this can work wonders for some women, there are alternatives for others; diet, exercise and weight management can be the answers for many menopause sufferers.

How To stay happy during the menopause

“First thing’s first, we need to find and restore hormonal balance,” advises Panagos.

During the menopause, our sex hormones reduce, and we lose that ability to keep the perfect trio of oestrogen, progesterone and testosterone in balance.

This can massively affect our wellbeing and cause the symptoms many women have to deal with. To learn more about menopause symptoms, read our Guide To Menopause Symptoms.

Keep Blood Sugar Levels In Check

“To keep hormones in check, we need to keep blood sugars balanced and stable (and, yes, this means saying good bye to sugar!), embrace rainbows of fruit and vegetables, drink plenty of filtered water and load up on complex carbs, lean proteins, and good fats, such as avocado and oily fish, nut, seeds and olive oil,” says Panagos. “These good fats help to synthesize hormones, and can reduce inflammation, too.”

The Importance Of Rest

On top of this, it’s important to look after you. “Rest, relaxation and meditation are all key to keeping our hormones in tip-top condition, and in preventing the spike of cortisol (the stress hormone) which can lead to extra weight gain,” she says.

More Information

Angelique Panagos’ book is  The Balance Plan: Six Steps to Optimise Your Hormonal Health (£13.60,

For more information on Panagos, visit:

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Menopause Health

Our menopause test checks hormone levels that change during the menopause, as well as biomarkers key to bone and heart health. This menopause test is for women at various stages of the menopause.
Menopause Health
16 Biomarkers Analysed
A menopause blood test for women going through the menopause and post-menopause. Checks hormone levels and key health markers.


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