Things you can do to help menopause and perimenopause symptoms
Find out what you can do to help reduce menopause and perimenopause symptoms, including lifestyle changes, talking therapy and strength exercises.
Lifestyle changes for perimenopause and menopause
Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.
It can also help you keep as well as possible in the future.
Do
try to get plenty of rest, including keeping to regular sleep routines
try to eat a healthy, balanced diet
eat calcium-rich food like milk, yoghurt and kale, if you can, to keep your bones healthy
exercise regularly, with focus on weight-bearing exercises to build strength as this can help protect against weakening bones
try relaxing things such as yoga, tai chi or meditation
talk to other people going through the same thing, like family, friends or colleagues
talk to a doctor before taking herbal supplements or complementary medicines
talk to a doctor about hormonal contraception if you need to – HRT is not contraception
Don't
do not smoke as this can make menopause symptoms worse
try not to drink more than the recommended alcohol limit – it may affect your symptoms
Other ways to help perimenopause and menopause symptoms
How to ease mood changes
It's common to have mood swings, low mood and anxiety around the time of the menopause and perimenopause.
Try to:
- get as much rest as you can
- exercise regularly
- do relaxing activities
Cognitive behavioural therapy (CBT) is a type of talking therapy that can help with a low mood and feelings of anxiety. It can also help with sleep problems.
How to ease hot flushes and night sweats
You can try:
- wearing lightweight clothing
- keeping your bedroom cool at night
- taking a cool shower, using a fan or having a cold drink
- finding ways to reduce your stress level
- to avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol
- to exercise regularly
- to keep to a healthy weight
Cognitive behavioural therapy (CBT) can also help manage hot flushes.
How to ease vaginal dryness
There are vaginal moisturisers or lubricants you can get without a prescription at a pharmacy.
You can talk to a pharmacist, in private, if you'd like help to decide which moisturiser is right for you.
If you're having sex and using condoms, do not use an oil-based lubricant as this can damage condoms. Water-based lubricants are available.
There are other treatments for vaginal dryness that a doctor can prescribe, such as HRT (hormone replacement therapy) or hormonal treatment (creams, pessaries, gel or vaginal rings).
Find out about treatment for vaginal dryness.
Protecting against weak bones
You can try to:
- exercise regularly, particularly focusing on strength exercises, where your feet and legs support your weight (like walking, running or dancing) and resistance exercises (for example, using weights)
- eat a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yoghurt and kale
- get some sunlight on your skin as this triggers the production of vitamin D, which can help keep your bones healthy
- take vitamin D supplements
- stop smoking and cut down on alcohol
Taking HRT can also reduce the risk of osteoporosis.
Content last reviewed by the NHS: 19 May 2029
Content last collected from the NHS: 24 July 2026