Better Metabolism
BEST SELLERMetabolism support during perimenopause and beyond
- Metabolic balance
- Combat cravings
- Blood sugar stability
- Energy support
"My cravings have eased, I haven't got the same amount of bloating around my tummy and I'm not constantly reaching for the snacks. It's such a relief to find something that works."
How Better Metabolism works to support you daily
Why metabolism often changes in perimenopause
Why metabolism often changes in perimenopause
During perimenopause and menopause, hormonal fluctuations can affect how your body processes food and regulates blood sugar. Many women notice increased cravings, dips in energy, changes in appetite and stubborn weight shifts, even when their diet and routine haven’t changed.
This isn’t a lack of discipline. These changes reflect how hormones influence metabolic pathways during this stage of life.
How Better Metabolism works to support these changes
How Better Metabolism works to support these changes
Better Metabolism was doctor-formulated to support metabolic function during perimenopause and menopause, using ingredients selected for their specific, evidence-based roles.
- Chromium is an essential trace mineral that contributes to the maintenance of normal blood glucose levels and macronutrient metabolism. It plays a role in how the body responds to insulin and helps support steady energy levels after meals.
- Myo-inositol is involved in cellular signalling and insulin pathways. It has been widely studied for its role in supporting insulin sensitivity and metabolic balance, particularly in hormonally driven metabolic changes.
- Berberine is a plant compound researched for its effects on glucose and lipid metabolism. It supports the body’s ability to regulate blood sugar and energy utilisation, helping promote a more balanced metabolic response.
- Cinnasil® cinnamon extract is a standardised form of cinnamon chosen for its role in supporting insulin sensitivity and post-meal blood glucose control, helping to smooth energy fluctuations throughout the day.
Together, these ingredients are used not to stimulate metabolism aggressively, but to support the underlying systems that help regulate appetite, energy and blood sugar in a steady, sustainable way.
Each pack contains 180 capsules, providing a 30-day supply.
How to take Better Metabolism
How to take Better Metabolism
For best results, we recommend consistent use for at least 12 weeks.
- Take 2 capsules, three times daily, with water just before meals
- Or 3 capsules, twice daily, with meals
- Do not exceed the stated daily dose
Taking Better Metabolism alongside food helps support the metabolism of the meals you eat and promotes steady support throughout the day.
Flexible subscriptions for consistent, reliable support
Flexible subscriptions for consistent, reliable support
Better Gut works best when taken daily, helping to build lasting balance in your gut microbiome. Our flexible subscription plans makes it easy to stay consistent and never miss a day, at our best price, plus you get...
- Free delivery on every order
- Fast shipping within 2 to 3 days (orders placed before 1pm ship the same day)
- Pause, skip, or cancel anytime for complete flexibility
- Choose from 4-week or 12-week subscription plans
- Get 3% store credit with every order
Subscribing ensures your next supply of Better Gut arrives right when you need it, so you can continue feeling your best without interruption.
Think of it as your daily foundation in your menopause toolkit, helping you stay supported and steady through every stage.
We recommend taking Better Gut for at least 3-months before reviewing your results, giving your body time to adjust and experience the full benefits.
Developed by women’s health experts who've been there too
Your natural support for midlife weight gain
"Many women tell me they're eating well, exercising, and managing stress but are still struggling with their weight. This is where Better Metabolism can really help."
Dr. Shahzadi Harper, Resident women's health specialist.
Science-backed nutrients for targeted metabolic support
Our experts have selected clinically studied nutrients and botanicals to support metabolic balance, energy and blood sugar regulation during perimenopause and beyond.
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Clinically studied ingredients at effective levels.
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Supports glucose, fat, and energy metabolism
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Supports age-related metabolic changes.
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Cellular-level support without caffeine.
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Clinically studied ingredients at effective levels.
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Supports glucose, fat, and energy metabolism
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Supports age-related metabolic changes.
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Cellular-level support without caffeine.
What to expect on your Better Metabolism journey
What to expect on your Better Metabolism journey
Weeks 1–3: As your body adjusts, key nutrients such as chromium and cinnamon begin supporting normal blood glucose regulation and macronutrient metabolism. Some women notice early changes in appetite awareness, fewer energy dips, or a greater sense of balance around meals.This is your foundation phase, where consistency matters more than immediate change.
Weeks 4–8: Building steadier energyWith continued use, ingredients like myo-inositol and berberine are supporting metabolic pathways involved in insulin sensitivity and energy regulation. Many women report feeling more stable in their energy levels, with reduced fluctuations throughout the day.You may begin to feel more in control around food and notice that your body responds more predictably to your routine.
12 weeks and beyond: With continued use alongside a balanced diet and healthy lifestyle, Better Metabolism continues to support metabolic balance, appetite regulation and energy production.Over time, some women notice subtle changes in body composition, particularly around the midsection, where hormonal shifts can influence weight distribution during perimenopause.
Still have questions? we’re here for you
We know finding the right support can feel confusing. You’ll find answers to our most commonly asked questions below. If you still need help, just tap 'contact us' below.
Can I take Better Metabolism throughout perimenopause and menopause?
Can I take Better Metabolism throughout perimenopause and menopause?
Yes. Better Metabolism has been formulated specifically to support women during perimenopause and menopause, when hormonal changes can affect energy levels, appetite regulation and metabolic function. It can be taken throughout this stage of life and beyond as part of a long-term wellness routine.
How does Better Metabolism support weight changes during perimenopause?
How does Better Metabolism support weight changes during perimenopause?
Hormonal fluctuations during perimenopause can influence how and where the body stores energy, particularly around the abdomen. Better Metabolism is designed to support metabolic balance, blood sugar regulation and appetite control.
With consistent use alongside a balanced diet and healthy lifestyle, some women notice gradual changes in body composition over time.
How long does it take to notice results?
How long does it take to notice results?
This can vary from person to person.
- 1 to 3 weeks: Some women notice reduced cravings or more stable energy levels as nutrients such as chromium and cinnamon begin supporting normal blood glucose metabolism.
- 6 to 8 weeks: With continued use, metabolic support may feel more consistent, with improved energy and appetite regulation.
- 12 weeks and beyond: Many women experience sustained support in energy, metabolic balance and overall wellbeing. Subtle changes in body composition may become more noticeable over time.
For best results, consistent use for at least 12 weeks is recommended.
How does Better Metabolism compare to weight loss injections?
How does Better Metabolism compare to weight loss injections?
Weight loss injections are prescription medications designed for specific medical use and require clinical supervision.
Better Metabolism is a food supplement formulated to support metabolic health naturally, alongside diet and lifestyle. It does not suppress appetite artificially and is intended for long-term support rather than rapid weight loss.
Why do I need to take multiple capsules per day?
Why do I need to take multiple capsules per day?
Better Metabolism is formulated using clinically relevant doses of each ingredient. Splitting the daily intake across meals helps support digestion, absorption and blood sugar response throughout the day, without compromising ingredient quality or effectiveness.
Do I need to take it with food?
Do I need to take it with food?
Yes. Better Metabolism is designed to be taken alongside meals, as it supports the way your body processes the food you eat.
Can I take Better Metabolism with other Better Menopause supplements?
Can I take Better Metabolism with other Better Menopause supplements?
Yes. Better Metabolism can be taken alongside other supplements in The Better Menopause range. Many women choose to combine it with Better Gut for digestive support or Better Night to support rest and recovery.
Can I take Better Metabolism if I am on HRT?
Can I take Better Metabolism if I am on HRT?
Yes. Better Metabolism is safe to take alongside prescribed hormone replacement therapy.
Is Better Metabolism safe to take long term?
Is Better Metabolism safe to take long term?
Yes. Better Metabolism is suitable for long-term use. Ongoing use may help maintain metabolic balance, energy levels and appetite regulation through the menopausal transition and beyond.
Build on your Better Metabolism foundation your way
Discover more on The Better Menopause edit
Is it normal? perimenopause symptom faqs - irregular bleeding, itching, spotting + more
If you’ve ever found yourself thinking, “Is this perimenopause… or is something wrong with me?” you’re not alone. Perimenopause can feel confusing because symptoms can appear, disappear, and change intensity month to month. Hormones don’t decline in a straight line here — they fluctuate. This post answers the real questions women search for (especially when symptoms feel unexpected), plus gentle guidance on what’s common, what to track, and when it’s worth checking in with a clinician. For a trusted overview of menopause symptoms, see: Menopause symptoms (NHS). Quick Navigation Is irregular bleeding normal in perimenopause? Is spotting during perimenopause normal? Is itching a perimenopause symptom? Is feeling flat or unmotivated normal? Is sudden anxiety or panic normal? Is heart racing or palpitations normal? Is waking up at 3am a perimenopause thing? Is brain fog normal in perimenopause? Is joint pain or stiffness normal? Is weight gain around the middle normal? Is feeling “not like myself” normal? Other “is this normal?” symptoms When a symptom might not be normal How to track symptoms without obsessing Is irregular bleeding normal in perimenopause? Yes. Irregular bleeding is very common in perimenopause. Ovulation becomes less predictable, and fluctuating oestrogen and progesterone affect how the uterine lining builds and sheds. You might notice: Shorter or longer cycles Heavier or lighter bleeding Skipped periods Bleeding that starts and stops Bupa’s UK menopause guidance explains bleeding changes and when to get checked here: Bleeding during perimenopause (Bupa UK). Is spotting during perimenopause normal? Spotting can be normal during perimenopause, particularly when hormones fluctuate and the uterine lining sheds unevenly. Spotting may occur: Between periods Around ovulation After a missed period Helpful rule of thumb: Occasional light spotting can be part of the transition, but spotting that is persistent, heavier than expected, happens after sex, or feels unusual for you should be checked. Further guidance: Spotting and bleeding changes (Bupa UK). Is itching a perimenopause symptom? Yes. Oestrogen helps maintain moisture and elasticity in skin and vaginal tissues. As levels fluctuate and decline, tissues can become drier and more sensitive, leading to itching, irritation, or burning. Itching may show up as: Vaginal or vulvar itching Dry, itchy, or “crawly” skin Increased sensitivity to soaps or fabrics The British Menopause Society describes this under genitourinary syndrome of menopause (GSM): GSM consensus statement (BMS). Is feeling flat or unmotivated normal in perimenopause? Yes. Many women describe feeling emotionally flat rather than sad — a loss of drive, motivation, or enjoyment. Hormonal fluctuations can affect dopamine and serotonin, which influence motivation and reward. You might notice: Little motivation to start things you once enjoyed Feeling emotionally muted or detached Low energy without feeling depressed Poor sleep, chronic stress, and blood sugar swings can make this feel worse. The NHS recognises low mood and anxiety as menopause symptoms: Mood changes in menopause (NHS). Is sudden anxiety or panic normal in perimenopause? It can be. Hormonal changes can affect the nervous system and stress response, making some women more prone to anxiety or panic — even if they’ve never experienced it before. The NHS lists anxiety as a menopause symptom: Anxiety and menopause (NHS). Is heart racing or palpitations normal? Palpitations are commonly reported in perimenopause. Hormonal fluctuations can increase sensitivity to adrenaline and affect how the nervous system regulates heart rhythm. They often occur at night, during stress, or around cycle changes. While they can be hormone-related, heart symptoms can have multiple causes. Guidance from the NHS: Heart palpitations (NHS). Seek urgent care if palpitations occur with chest pain, breathlessness, or fainting. Is waking up at 3am a perimenopause thing? It can be. Perimenopause can disrupt sleep through night sweats, anxiety, and hormonal shifts that affect cortisol (stress hormone) rhythms and blood sugar regulation. Many women report waking between 2–4am with a racing mind. Sleep problems are recognised menopause symptoms by the NHS: Sleep problems in menopause (NHS). Is brain fog normal in perimenopause? Yes. Oestrogen plays a role in memory and cognitive processing. When levels fluctuate, some women notice forgetfulness, word-finding issues, or difficulty concentrating. Poor sleep, stress, and anxiety can intensify brain fog. The NHS includes difficulty concentrating among menopause symptoms: Difficulty concentrating (NHS). Is joint pain or stiffness normal? Yes. Oestrogen helps reduce inflammation and support joint lubrication. As hormone levels fluctuate and decline, inflammation can increase and joints may feel stiffer or more achy. You might notice: Morning stiffness Achy knees, hips, shoulders, or fingers Longer recovery after activity The NHS lists joint pain as a menopause symptom: Joint pain in menopause (NHS). Is weight gain around the middle normal? Yes. Hormonal changes in perimenopause can affect insulin sensitivity, muscle mass, and fat storage patterns — even if diet and exercise haven’t changed. As oestrogen fluctuates, fat storage often shifts toward the abdomen, while age-related muscle loss can slow metabolism. The NHS includes weight gain as a possible menopause symptom: Weight gain in menopause (NHS). Is feeling “not like myself” normal in perimenopause? Yes. Many women describe a shift in confidence, patience, motivation, or emotional steadiness. Mood changes, sleep disruption, and anxiety can all contribute. This experience is common — and temporary for many. Understanding what’s happening can be grounding. Other “is this normal?” perimenopause symptoms Digestive changes, bloating, or IBS-like symptoms Dry or gritty eyes Tingling sensations or “pins and needles” Tinnitus or ear ringing Increased sensitivities to products or fabrics When a symptom might not be normal Very heavy bleeding (soaking pads or tampons hourly) Bleeding after sex Bleeding after 12 months without a period Severe pelvic pain Persistent itching with discharge, odour, or pain NHS guidance on postmenopausal bleeding: Postmenopausal bleeding (NHS). How to track symptoms without obsessing Tracking symptoms can help you spot patterns without overanalysing. A simple weekly check-in is often enough. Cycle changes Sleep quality Mood and motivation Itching or dryness Digestive symptoms Download our symptom tracker A gentle reminder This content is for education and support only and is not medical advice. If symptoms feel severe, persistent, or worrying, please contact a qualified healthcare professional.
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Are there tests for perimenopause or menopause, and how reliable are they?
Can a lab or home test kit really tell you whether you’re in perimenopause or have reached menopause? And are there better ways to get a diagnosis?
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January reset: How berberine can help with menopause weight gain
Explore the science behind berberine, metabolic health and gut support — and why they matter for menopause weight gain in January and beyond.
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Is your itchy skin a menopause symptom, and what can you do to relieve it?
Learn how reduced hormone levels lead to changes to your skin health, plus the medication, creams and supplements that could help.
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Menopause lower back pain: what causes it and what can help?
We explore the links between perimenopause, menopause and lower back pain, and look at some of the approaches that could provide relief.
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The Estrobolome: Why your gut–hormone connection matters in perimenopause
Discover how your gut microbiome, known as the estrobolome, affects oestrogen balance and perimenopause symptoms — and how to support it naturally.
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Why frozen shoulder is so common during menopause, and what helps
Learn why frozen shoulder affects midlife women, how menopause impacts joint health, and what you can do to reduce inflammation and recover naturally.
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How to stay cool during perimenopause: Natural relief for hot fushes, burning feet & hormonal heat
Perimenopause can feel like someone turned up the thermostat on your life. Whether you’re suddenly sweating through your clothes in a meeting or waking in the middle of the night with burning feet and a flushed face, you’re not imagining it. These heat surges aren’t just from the weather—they’re hormonal, and they can hit hard. The classic symptoms of perimenopause—hot flushes and night sweats—are well known. But many women also experience burning sensations in the feet or hands, skin sensitivity, and heat intolerance, especially during the summer months[1]. Why do we overheat during perimenopause? Oestrogen doesn’t just regulate your menstrual cycle—it helps manage body temperature, circulation, and mood. As levels start to fluctuate (often wildly) during perimenopause, your brain can misinterpret small changes as overheating. Cue: sweating, flushing, and restlessness[2]. What’s more, declining oestrogen affects the nervous system and skin, sometimes causing burning feet, tingling hands, or even electric shock–like sensations[3], less common but very real symptoms many women don’t expect. 6 Ways to keep cool, naturally 1. Hydrate intelligently Drink 1.5–2 litres of water daily, and add a pinch of sea salt or a splash of coconut water to restore electrolytes lost through sweating[8]. 2. Cool your feet Soak burning feet in cool (not icy) water with Epsom salts. The magnesium helps ease nerve irritation and relax tense muscles[9]. 3. Wear breathable fabrics Choose loose-fitting clothes made from cotton, bamboo or linen. Avoid synthetic materials which trap heat and can irritate sensitive skin. 4. Use cooling herbs Sage tea, peppermint, red clover, and evening primrose oil have shown promise in reducing hot flushes and night sweats[10]. 5. Prioritise sleep Keep your bedroom cool, dark, and quiet. Try sleeping with a fan, and avoid screens an hour before bed to support natural melatonin production[11]. 6. Mindful movement & rest Exercise helps regulate temperature and stress, but overdoing it can backfire. Try gentle yoga, walking, or swimming, and listen to your body. Gut Health: The foundation of menopause symptom relief When it comes to managing perimenopausal symptoms, whether it’s hot flushes, burning feet, mood swings or sleep disruption, your gut health should be the first place you start when looking to manage your symptoms. Think of it as the foundation of your menopause toolkit. Whether you’re taking HRT or not, a healthy gut sets the stage for better hormonal balance, stronger immunity, and a calmer nervous system[4]. It also helps to: 1. Regulate oestrogen levels naturally Certain gut bacteria, often referred to as the estrobolome, help break down and recycle oestrogen in the body. A balanced gut microbiome means fewer hormonal highs and lows, which can reduce hot flushes, mood dips, and more[5]. 2. Reduce systemic inflammation Chronic inflammation, often driven by gut imbalances, can heighten symptoms like burning skin, joint pain, or general heat sensitivity[6]. By supporting your gut, you’re helping your entire system stay calmer and more resilient. 3. Improve sleep, mood & stress response The gut-brain axis directly affects how well you sleep, how stressed you feel, and how your nervous system responds to temperature and discomfort. A healthy gut helps modulate cortisol (stress hormone) and supports production of mood-stabilising serotonin[7] Feed your gut (with targeted support for women in perimenopause) Gut health is foundational, but not all probiotics are created equal. If you're in your 40s or 50s and navigating perimenopause, supporting your gut with targeted probiotic strains is one of the most effective steps you can take. Why a targeted probiotic like Better Gut matters: Aids in oestrogen metabolism for fewer hormonal spikes Reduces bloating and gut sensitivity often triggered by stress and food changes Supports immune balance, which is crucial as hormone levels shift Helps calm burning sensations and flushes from the inside out Pair with a fibre-rich, gut-loving diet: Eat prebiotic foods like leeks, asparagus, bananas, and oats Include fermented foods (as tolerated) such as kefir or sauerkraut Stay hydrated with water, herbal teas, and mineral-rich broths Final thoughts: Thriving, not just surviving Perimenopause is a natural phase of life, not a medical condition, but that doesn’t mean you have to suffer through it. Whether it’s blazing hot outside or your internal thermostat is having a moment, you can take back control with simple, science-backed strategies. Start with your gut. Support it daily with targeted probiotics and nourishing foods. Hydrate. Cool down. And most importantly, listen to your body with compassion. You’re not just powering through—you’re creating a foundation for the next vibrant chapter of life. References NHS. Menopause symptoms British Menopause Society. Guidance on menopausal symptoms Women's Health Concern. Menopause Fact Sheet National Institutes of Health (NIH). Gut microbiota and menopause: A review Plottel, CS et al. "The human microbiome and estrogen metabolism." Cell Press, Trends in Endocrinology & Metabolism. Cani, PD. "Gut microbiota and inflammation." Current Opinion in Clinical Nutrition, 2011. Mayer, EA. "Gut/brain axis and the microbiota." Journal of Clinical Investigation, 2015. EFSA (European Food Safety Authority). Hydration guidelines NIH. Magnesium: Fact Sheet for Health Professionals. NIH Magnesium National Center for Complementary and Integrative Health. Herbs and Supplements Sleep Foundation. Menopause and Sleep
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Berberine and menopause: A natural ally for weight management
A Natural Way to Support a Healthy Metabolism There’s growing interest in new approaches to weight management, especially those focused on metabolic health and appetite regulation. While some prescription options have made headlines, they often come with side effects and may not offer lasting support once use is discontinued. For those looking for a more natural approach, there’s Berberine, a powerful botanical compound with a long history of traditional use and growing scientific interest. It’s the hero ingredient in our new formula, Better Metabolism. Berberine has been studied for its potential to: Support healthy blood sugar levels already in the normal range Promote energy production Support metabolic function, particularly during midlife These benefits make it a compelling option for those navigating the changes that come with perimenopause and beyond. If you're looking for a gentle, sustainable way to support your metabolism—without harsh stimulants or prescriptions—Berberine could be a valuable tool in your wellness routine. Berberine: Nature’s metabolism ally Berberine has been used for thousands of years in traditional Chinese and Ayurvedic medicine, and modern science now supports its impressive range of benefits. It’s been shown to: Improve insulin sensitivity[2] Lower fasting blood glucose and HbA1c levels[3] Regulate lipid metabolism and reduce triglycerides[4] Activate AMP-activated protein kinase (AMPK) – your body’s metabolic switch[5] Support weight management in insulin-resistant individuals[6] AMPK is the same enzyme activated by exercise and fasting. It tells your cells to shift from “store fat” mode into “burn energy” mode, helping support healthy glucose levels, fat metabolism, and even mitochondrial function. Why we created Better Metabolism At The Better Menopause, we know that midlife metabolic shifts aren’t just about weight, they’re about energy, blood sugar, gut health, and inflammation. That’s why Better Metabolism has been formulated with a blend of complementary high-strength ingredients, including: Berberine – Supports glucose control and AMPK activation Cinnamon extract – Enhances insulin signalling and reduces post-meal blood sugar spikes[7] Chromium – Aids in glucose transport and helps curb sugar cravings[8] Myo-Inositol – Enhances insulin function and supports hormone balance, particularly in PCOS[11 What about your gut health? Berberine doesn’t just support metabolism, it may also play a key role in gut health. Thanks to its natural antimicrobial properties and it’s been used in functional medicine for gut imbalances like SIBO (small intestinal bacterial overgrowth). Early research shows Berberine may actually support the growth of beneficial bacteria, including Akkermansia muciniphila, which is linked to improved metabolic function and gut barrier integrity.[12] To enhance this effect, we recommend pairing Better Metabolism with our targeted gut formula, Better Gut, a targeted probiotic of clinically backed bacterial strains, formulated to rebalance the microbiome and support gut lining integrity during perimenopause and beyond Together, they form a powerful duo for women navigating the metabolic and digestive shifts of midlife. Discover our Body Bundle here Final Thoughts: not a quick fix, a smarter long-term strategy For women in erimenopause and menopause looking to regain balance, Better Metabolism offers a researched, well-rounded solution that supports energy, blood sugar, and fat metabolism, without extreme pharmaceutical intervention for sustained weight management. References Nauck MA, Meier JJ. “Management of endocrine disease: Are all GLP-1 agonists equal in the treatment of Type 2 Diabetes?” Eur J Endocrinol. 2019;181:R211–R234. Chang W, Hatch GM, et al. “Berberine as a therapy for type 2 diabetes and its complications.” Biochem Cell Biol. 2015 Oct;93(5):479-86. Dong H, Wang N, Zhao L, Lu F. “Berberine in the treatment of type 2 diabetes mellitus: a systemic review and meta-analysis.” Evid Based Complement Alternat Med. 2012;2012:591654. Kong W, Wei J, Abidi P, et al. “Berberine is a novel cholesterol-lowering drug working through a unique mechanism.” Nat Med. 2004;10(12):1344-1351. Francini F, Schinella GR, Ríos JL. “Activation of AMPK by Medicinal Plants and Natural Products.” Mini Rev Med Chem. 2019;19(11):880–901. Yin J, Xing H, Ye J. “Efficacy of berberine in patients with type 2 diabetes mellitus.” Metabolism. 2008;57(5):712-717. Cao H, et al. “Anti-diabetic effect of cinnamon: implications for its use in prevention and treatment of Type 2 Diabetes.” Nutr Res Pract. 2007. Anderson RA. “Chromium, glucose intolerance and diabetes.” J Am Coll Nutr. 1998;17(6):548-555. Packer L, Witt EH, Tritschler HJ. “Alpha-lipoic acid as a biological antioxidant.” Free Radic Biol Med. 1995;19(2):227-250. Malaguarnera M. “Carnitine derivatives: clinical usefulness.” Curr Opin Gastroenterol. 2012 Mar;28(2):166–76. Nestler JE, Jakubowicz DJ, et al. “Effects of inositol on ovarian function in women with PCOS.” N Engl J Med. 1999. Dong C, Yu J, Yang Y, et al. “Berberine, a potential prebiotic to indirectly promote Akkermansia growth through stimulating gut mucin secretion.” Biomedicine & Pharmacotherapy. 2021;139:111595.
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Menopause and sleep: 6 natural ways to beat 3am wake-ups
Struggling with restless nights, 3am wake-ups, or that frustrating ‘wired but tired’ feeling? You’re not imagining it—and you’re definitely not alone. Many women going through perimenopause and menopause experience disrupted sleep due to hormonal changes, elevated stress, and imbalances in gut health. In this expert-backed guide, discover the root causes of menopause-related insomnia—and six proven, natural strategies to help you sleep more deeply and wake up refreshed. Why menopause disrupts your sleep 1. Hormonal Fluctuations As oestrogen and progesterone decline during perimenopause and menopause: Oestrogen helps regulate your internal clock and body temperature. Lower levels can trigger hot flushes and night sweats that disturb sleep. Progesterone is a calming hormone that promotes rest. When it drops, sleep becomes lighter and more fragmented. 2. Elevated cortisol at night Hormonal changes and midlife stressors can lead to higher cortisol levels in the evening—making it harder to relax, fall asleep, or stay asleep. 3. Gut health disruptions Your gut plays a crucial role in producing serotonin, which converts to melatonin—your body’s natural sleep hormone. When your microbiome is out of balance, so is your sleep cycle. 6 natural ways to sleep better during menopause 1. Lower cortisol with an evening wind-down Practise mindfulness or deep breathing Try restorative yoga or gentle stretching Limit screens for at least 60 minutes before bed 2. Create a sleep-optimised bedroom Keep your room cool, dark, and quiet Use blackout blinds and natural, breathable bedding Dim lights and reduce blue light exposure in the evening 3. Move daily—but time it right Regular physical activity supports better sleep, but avoid high-intensity workouts after 6pm as they can spike cortisol. Try walking, Pilates, or swimming earlier in the day. 4. Support your gut for better sleep Since your gut produces serotonin and influences melatonin, nurturing your microbiome can significantly improve sleep quality, especially in perimenopause when hormone fluctutaions disrupt the delicate balance of tour gut microbiome. Better Gut is a daily probiotic designed to support digestion, mood, and sleep. It includes 6 clinically studied strains such as Lactobacillus rhamnosus and Bifidobacterium lactis, which help reduce cortisol and promote a balanced microbiome. 5. Nourish your nervous system naturally Hormonal stress can deplete key nutrients that your body needs to relax and recover overnight. Better Night is a gentle, non-habit-forming supplement formulated to help you fall asleep faster, stay asleep longer, and feel clear-headed in the morning. It includes KSM-66® Ashwagandha, Affron® Saffron, Chamomile, Magnesium, Montmorency Cherry, and essential vitamins B6, B12, D3, and K2. 6. Try mind–body therapies Use guided meditation or body scans before bed Keep a gratitude journal to unwind your thoughts Experiment with calming sounds, breathing exercises, or visualisations Support your sleep from the inside out If you’re ready to address the root causes of menopause-related sleep issues—like gut health, cortisol balance, and hormonal shifts—consider pairing Better Gut and Better Night. Our Better Bundle gives you both formulas in one easy routine, so you can: Balance your gut microbiome Lower night-time cortisol Support your natural sleep–wake rhythm Because better nights mean better days. And you deserve both. References NIH – Sleep and Hormone Fluctuations in Menopause NIH – Effects of Stress on Sleep and Cortisol NIH – Gut Microbiota and Sleep Regulation NHS – Exercise and Sleep
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Cortisol, gut health & menopause: What you need to know
Menopause is a natural transition—but let’s be honest, it doesn’t always feel natural. If you're experiencing fatigue, mood swings, weight gain, brain fog, or sleep issues, you’re not alone. While hormone changes often take the blame, there’s another overlooked culprit: cortisol, your body’s primary stress hormone. What many women don’t realise is how closely cortisol is connected to gut health. This connection influences everything from your mood to your metabolism—and is the reason why many women are turning to targeted gut-supporting supplements like Better Gut to naturally reduce stress and ease menopause symptoms. What is cortisol—and why it matters during menopause Cortisol is produced by your adrenal glands in response to stress. It’s essential for regulating: Your sleep–wake cycle Blood sugar and metabolism Inflammation and immune response Fat storage and energy use However, during menopause, reduced levels of oestrogen and progesterone can make the body more sensitive to cortisol—leading to stronger and longer-lasting stress responses. [1] How high cortisol levels worsen menopause symptoms Hot flushes & night Sweats Cortisol interferes with your hypothalamus, the part of the brain that regulates temperature. This may contribute to the sudden heat surges and night sweats many women experience in menopause. [2] Insomnia & sleep disruption At night, cortisol should naturally drop. But under stress, it can remain elevated—making it difficult to fall asleep or leading to 2–3 a.m. wake-ups. Supporting your nervous system with calming nutrients like ashwagandha, magnesium and vitamin B6—as found in Better Night—can help restore your natural sleep cycle. [3] Mood Swings, anxiety & brain Fog Elevated cortisol can disrupt neurotransmitters in your brain, making it harder to regulate mood and memory. Ingredients like affron® saffron, ashwagandha, and GABA-supportive B vitamins have been shown to ease stress and support mood stability—making targeted support like Better Night a smart addition to your routine. [4] Weight Gain, especially around the middle Cortisol tells your body to store belly fat and triggers cravings for high-sugar, high-fat foods. A healthy gut can help balance these cravings by improving blood sugar regulation and nutrient absorption. [5] Bloating, food sensitivities & inflammation Cortisol compromises your gut lining and microbiome diversity, contributing to systemic inflammation. A high-quality probiotic—like Better Gut—can help repair this balance, supporting digestion and reducing inflammatory symptoms. [6] The gut–cortisol–menopause feedback loop Stress raises cortisol, which damages the gut, leading to inflammation and worsened hormone symptoms—creating a loop that’s hard to break. But research shows that targeting the gut–hormone–stress axis can reduce symptoms holistically. Stress → High Cortisol → Gut Imbalance → More Inflammation → More Symptoms → More Stress This is exactly why many women start by improving their gut health when looking for long-term menopause relief. The role of gut health during menopause There’s a profound connection between your gut and your hormones during menopause. Flutuating hormones disrupt the delicate balance of the gut microbiome leading to a range of symptoms—including bloating, mood swings, brain fog and hot flushes—supporting your gut during this time woth tailored probiotic can help reduce your symtoms as well as helping regulate cortisol, balance oestrogen, and reduce inflammation. Better Gut is a high-strength probiotic supplement formulated with 50 billion CFUs and six targeted bacterial strains selected to support gut and hormone health during perimenopause and menopause. Each strain was chosen for its specific benefits in relieving common menopause symptoms: Lactobacillus rhamnosus – Can help improve stress resilience, reduce anxiety, and ease bloating, inflammation, and vaginal dryness HOWARU® Lactobacillus rhamnosus – A clinically studied strain shown to reduce stress and support emotional wellbeing Lactobacillus acidophilus – Helps protect against vaginal and urinary tract infections by maintaining a healthy vaginal microbiome Bifidobacterium lactis – May help reduce the severity and frequency of hot flushes and night sweats Lactobacillus reuteri – Supports mood balance and sleep quality Bifidobacterium bifidum – Promotes healthy digestion and regularity, helping to relieve menopause-related constipation This targeted blend works in harmony with your body to help restore balance from within—supporting digestion, stress regulation and hormonal health during every stage of menopause. Shop Better Gut and use code WELCOME15 for 15% off your first order. Evening support: How Better Night helps to regulate cortisol Quite often high cortisol levels result in middle of the night wake-up, that's where a adaptogens like Ashwagandha can really support you. Better Night is a non-sedating, hormone-friendly formula designed to support natural sleep cycles disrupted by cortisol. It combines: KSM-66® Ashwagandha – Clinically shown to reduce cortisol and improve sleep quality Affron® Saffron – Improves mood and emotional regulation at night Magnesium Glycinate – A highly absorbable form for calming nerves and muscles Chamomile & Vitamin B6 – To relax the body and support melatonin production These ingredients are ideal for supporting deep, restorative sleep—without next-day grogginess. Try Better Night to wind down, stay asleep, and support your emotional health overnight. Additional lifestyle strategies to naturally lower cortisol In addition to targeted supplements like Better Gut and Better Night, daily habits play a big role in regulating cortisol levels. Here are simple, sustainable strategies that can help support your stress response: Practice daily mindfulness – Just 10 minutes of deep breathing, meditation, or yoga can lower cortisol and improve mental clarity. Prioritise gentle movement – Swap intense workouts for walks, Pilates or tai chi. Overtraining can actually raise cortisol. Eat regular, balanced meals – Skipping meals or restricting carbs can spike cortisol. Include whole grains, lean protein, and healthy fats at each meal. Cut back on caffeine and alcohol – Both can disrupt sleep and elevate cortisol, especially in the evening. Get sunlight exposure in the morning – Helps regulate your circadian rhythm and promotes healthy cortisol patterns. Set consistent sleep and wake times – A regular sleep routine is one of the most effective ways to support hormone balance and reduce stress reactivity. Journal or reflect before bed – Offloading worries in a notebook can quiet your mind and help you sleep more deeply. These lifestyle changes, when paired with targeted support like Better Gut and Better Night, create a solid foundation for navigating menopause with more energy, better sleep, and fewer stress-driven symptoms. Menopause doesn’t have to feel out of control If you’re feeling out of balance, your gut and stress hormones may be to blame. By restoring your gut health and managing cortisol naturally, you can begin to ease symptoms—from sleep issues to mood swings—without relying solely on short-term fixes. Start by giving your body what it needs to self-regulate. Explore our Better Bundle to support your menopause, naturally. References Menopause and the HPA Axis – Otte et al., 2005 Pathophysiology of Menopausal Hot Flushes – Freedman, 2005 Sleep Loss and Elevated Cortisol – Leproult & Van Cauter, 1997 Stress and Brain Function – Lupien et al., 2009 Stress and Body Shape – Epel et al., 2000 Stress and the Gut–Hormone Connection – Chrousos, 2000
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Why do random chin hairs appear after 40? The surprising truth
You’re casually checking the mirror when, bam! a rogue chin hair appears out of nowhere. If you’ve noticed random chin hairs popping up after 40, you’re not alone. Many women experience these pesky strays, often wondering, Where did that come from? And why does it feel like steel wire?! This article explores the hormonal causes behind post-40 facial hair, why it happens during perimenopause and menopause, and - most importantly - how to manage it safely and effectively. Why do chin hairs appear after 40? The culprit? Hormonal changes. As women enter perimenopause (late 30s to early 40s) and menopause (typically 45+), their oestrogen levels decline, while testosterone remains stable or even increases proportionally. This shift can lead to: ✔ Thicker, darker facial hairs (hirsutism) ✔ A decrease in collagen and skin elasticity(making hair more noticeable) ✔ Faster-growing coarse hairs on the chin, jawline, and upper lip According to the NHS, menopause-related hormonal shifts can affect everything from hair growth to metabolism, leading to noticeable changes in facial hair. The role of hormones: oestrogen vs. testosterone Before 40: Oestrogen keeps testosterone in check, preventing excess hair growth. After 40: With less oestrogen, testosterone has a greater influence, leading to the emergence of random facial hairs This is why some women never had facial hair in their 20s but suddenly find themselves tweezing chin hairs at 45. Other factors that contribute to chin hair growth Besides hormonal changes, other factors can cause those stubborn chin hairs to sprout: Genetics – If your mum or grandmother had chin hairs, you might, too. Polycystic Ovary Syndrome (PCOS) – A common condition causing excess androgens. Stress & Cortisol – High stress levels can impact hormone balance and increase hair growth. Medications – Some drugs (e.g., steroids, hormone therapies) may trigger facial hair. The British Menopause Society notes that changes in hormone levels during menopause may contribute to increased facial hair growth in women. How to get rid of chin hairs (safely & effectively) If the occasional rogue hair doesn’t bother you, that’s perfectly fine! But if you prefer smoother skin, here are some safe removal options: Quick Fixes: Tweezing – Best for a few stray hairs; results last 2-4 weeks. Dermaplaning – Removes fine peach fuzz + exfoliates skin. Longer-Term Solutions: Waxing or Threading – Lasts 4-6 weeks but may cause irritation. Laser Hair Removal – Reduces growth over time (best for darker hairs). Electrolysis – Permanent hair removal by destroying hair follicles. Can probiotics help reduce chin hair growth? Emerging research suggests that probiotics may play a role in balancing hormones during menopause, which could indirectly help reduce unwanted facial hair Menopause disrupts the gut microbiome, affecting hormone metabolism—particularly oestrogen and androgens (like testosterone). Certain probiotic strains, such as Lactobacillus and Bifidobacterium, have been studied for their ability to: Support hormonal balance– Helping regulate oestrogen metabolism, which may prevent excessive androgens from triggering facial hair growth. Improve insulin sensitivity – Studies show that hormonal imbalances and insulin resistance are linked to excess hair growth (hirsutism) in some women. Probiotics may help stabilise blood sugar, reducing excess androgens Reduce inflammation – A healthy gut can help reduce inflammation-related stress on hair follicles, which may contribute to hair thinning or excess growth. How can probiotics help? If you’re looking for natural ways to support hormonal balance, a high-quality menopause-specific probiotic supplement may be beneficial. Look for clinically studied probiotic strains like those in the Better Gut probiotic. Support with a balanced diet rich in fibre, fermented foods, and hormone-friendly nutrients. While probiotics won’t remove chin hairs overnight, they can support your body’s natural hormone regulation, making them a complementary option alongside other treatments. Want to learn more? Explore our probiotic formula for menopause here. When to See a Doctor If chin hair growth is sudden, excessive, or accompanied by other symptoms (like irregular periods, weight gain, or acne), it may signal an underlying condition like PCOS or adrenal issues. A doctor can check hormone levels and recommend treatments. Final Thoughts Random chin hairs after 40 are a natural part of ageing and hormonal shifts, but they don’t have to be a nuisance. Understanding why they appear and knowing how to manage them can make the process a little less annoying. References: 1. NHS – Menopause and Hormone Changes. (Accessed: March 2024) https://www.nhs.uk/conditions/menopause/ 2. British Menopause Society – Hirsutism in Menopause. (Accessed: March 2024) https://thebms.org.uk/ 3. Probiotics and Hormonal Balance in Menopause: A Review. (2021) [https://pubmed.ncbi.nlm.nih.gov/34109594
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Saffron for Menopause Relief: A Natural Way to Support Mood, Sleep & Libido
For many women in their 40s and 50s, perimenopause and menopause can feel like an emotional and physical upheaval. Mood swings, anxiety, disrupted sleep, low libido, and hot flushes are all too common. While hormone replacement therapy (HRT) and antidepressants are often prescribed, a growing number of women are seeking natural, evidence-based solutions to support their wellbeing during this life stage. One promising option is saffron – not just a culinary spice, but a clinically researched botanical that has shown real benefits for mood, sleep, and emotional balance. A patented extract called Affron® has been the focus of multiple human studies and is featured at the full clinical dose of 30 mg in our supplement, Better Night™ – a natural sleep and stress formula designed specifically for women in midlife. Why Saffron? Saffron (Crocus sativus) contains active compounds like crocin and safranal, which influence key brain chemicals involved in mood regulation – including serotonin, dopamine, and norepinephrine. These neurotransmitters are often impacted during perimenopause and menopause, contributing to anxiety, low mood, and irritability. Saffron works by gently supporting this neurochemical balance, without acting as a hormone. Unlike phytoestrogens or synthetic hormones, saffron does not mimic oestrogen or disrupt endocrine function. This makes it a safe and versatile option, especially for women who cannot or choose not to take HRT. Backed by Clinical Research One of the largest menopause-focused studies on saffron involved 86 women aged 40 to 60 who took 28 mg of Affron® saffron extract daily for 12 weeks. According to the results published in the Journal of Menopausal Medicine, participants experienced: A 33% reduction in anxiety symptoms A 32% reduction in depressive symptoms Significant improvement in emotional wellbeing without any major side effects Read the study summary here. Better Night™ contains 30 mg of Affron® – slightly more than the clinically studied dose – to ensure full support for mood balance, calm, and mental clarity during perimenopause. Sleep Support Without Hormones Insomnia and sleep disturbances are among the most frustrating menopause symptoms. Night sweats, stress, and shifting hormones can make restful sleep elusive. Fortunately, saffron has also been shown to help improve sleep quality in several studies. In a placebo-controlled trial involving adults with poor sleep, both 14 mg and 28 mg of Affron® saffron taken daily improved: Sleep latency (falling asleep faster) Sleep duration Morning energy and alertness View the full study results here. Better Night™ includes 30 mg of Affron® to help you fall asleep more easily, sleep more deeply, and wake up feeling rested. Libido and Intimacy A decline in sexual desire is another common (and often distressing) symptom of menopause. Stress, fatigue, low mood, and hormonal shifts can all dampen libido. Saffron, traditionally used as an aphrodisiac, is now supported by modern science for its role in improving sexual function in women. In a clinical trial, women taking 30 mg of saffron daily for 6 weeks experienced: 62% improvement in their Female Sexual Function Index (FSFI) scores Greater desire, arousal, lubrication, and satisfaction Read the full trial on PubMed. Better Night™ supports libido both indirectly through mood and stress support, and potentially directly through saffron’s role in supporting pleasure-related neurotransmitters like dopamine. What About Hot Flushes? Although saffron is not a direct treatment for hot flushes, it may help by calming the nervous system and reducing the anxiety and stress that often intensify them. Since hot flushes can be triggered by emotional stress or disrupted sleep, saffron’s mood-stabilising and sleep-supporting effects can make them less frequent or easier to manage. Some women who use Better Night™ report that while their flushes haven't disappeared entirely, they feel more resilient and less reactive, thanks to better emotional regulation and more consistent rest. Why Choose Better Night? Better Night is uniquely formulated for women navigating the menopause transition, offering: 30 mg of clinically studied Affron® saffron extract A non-hormonal, non-sedative formula Support for mood, sleep, stress, and libido A trusted, natural solution backed by science Shop Better Night now. The Takeaway Perimenopause and menopause don’t have to mean giving up on restful sleep, emotional balance, or intimacy. Nature provides options – and saffron, especially the clinically tested Affron® extract, is one of the most promising. Better Night™ combines the full clinical dose of Affron® (30 mg) in a simple daily capsule, supporting better sleep, improved mood, and enhanced resilience during the menopause transition – without the use of hormones or harsh medications. Explore Better Night today and discover a natural way to restore calm, clarity, and comfort during midlife. References Lopresti, A. L., & Smith, S. J. (2021). The effects of a saffron extract (Affron®) on menopausal symptoms in women during perimenopause. NutraIngredients. Lopresti, A. L., et al. (2020). Effects of saffron on sleep quality in healthy adults. NeurologyLive. Kashani, L., et al. (2022). Crocus sativus (saffron) in the treatment of female sexual dysfunction. PubMed. Montemarano, M. (2021). Saffron extract may help menopause symptoms. Nutraceuticals World. Psychiatric Times (2019). Is there a role for saffron phytotherapy in treating depression? Psychiatric Times.
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Winter Hormone Health: Top Ten Tips for Supporting Your Well-being
As the New Year begins, it’s the perfect time to focus on your health and set a strong foundation for the months ahead.
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The Top 10 Nutritional Benefits of a Traditional Christmas Dinner for Women’s Health
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How menopause affects metabolism and how to improve yours
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Understanding menopause weight gain
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Natural supplements that may help with menopause weight loss
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What causes menopause brain fog and what can you do about it?
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Can your GP prescribe testosterone for menopause?
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Why testosterone is important for women and how it could help during menopause
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What’s causing your burning feet during menopause, and what could help?
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HRT alternatives and complementary approaches
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How does menopause effect ADHD and could it lead to a diagnosis?
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Understanding menopause anxiety and natural ways to manage it
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Menopause burning mouth, dry mouth, sores and ulcers
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Why your body odour could change during menopause, and what you can do about it
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What Happens to Your Period During Perimenopause?
Thought you knew exactly where you were with your cycle, until all of a sudden everything changed? Erratic periods, heavy flow, longer cycles, shorter cycles… The possibilities are endless when it comes to perimenopause! So what exactly happens to your period during this time, and what can you do to manage the uncertainty of it all? Award winning GenM (and menopause friendly!) period brand, WUKA, explains more. What is Perimenopause? Most of us learned about the first period at school, but nobody really about the last period, let alone what happens to your cycle in the lead up to that very last bleed. The transition from regular cycles to menopause is called Perimenopause, and thankfully the conversation surrounding it is starting to open up, and we’re starting to understand more about what happens during this time. For some, perimenopause can last up to 10 years, and the age at which it starts can vary form person to person too. What Happens During Perimenopause? During perimenopause the ovaries gradually begin to stop working. It’s a natural process that will happen to us all eventually, and it brings with it quite a range of symptoms, most common of which include: Hot flushes Night sweats Heavy periods Mood swings There are actually a range of other physical and emotional symptoms that can occur too- and changes to your period are, for many, a first sign that perimenopause has begun. Changes to Your Period Fluctuating hormones are at play here. So what can we expect? Shorter Cycles The slowing down of the ovaries can cause the follicular phase to become shorter, which in turn leads to early ovulation- and therefore a shorter cycle overall. Longer Cycles Just like above, longer cycles are also caused by fluctuating hormone levels, and your actual period could last longer than your usual 2-5 days too. Changes to your flow Lots of women going through perimenopause experience changes to their flow, again thanks to fluctuation of hormones. For many, the drop in progesterone can trigger heavy bleeding, and this is very common during the early stages of perimenopause. But just to make it interesting, some cycles may be lighter than usual, and others may be heavier (whilst also being shorter, then longer, then shorter again… ) - so just what is happening here? Hormones, hormones, hormones. As the ovaries slow down, they might not produce an egg for ovulation during some cycles. This is called an anovulatory cycle, and results in a lighter blood flow. When ovulation does occur, your period will be heavier- and if your cycle has been longer than normal, your flow could be heavier than normal too. Towards the end of perimenopause, fluctuations of hormones become a little more intense, and variations in your cycle can occur more and more. In other words, you might not know what’s happening or when! Managing Your Period During Perimenopause It’s not easy trying to predict how your cycle is going to behave from one month to the next, and if you’ve always been regular it can be quite frustrating too. So how do we manage our period with all of this uncertainty? Make the switch to period pants. Here are just three reasons why it’s a good idea: Leak-free confidence: When your flow is super heavy, the last thing you want is to spend half the day in the loo changing leaking pads or tampons. WUKA’s Super Heavy Flow period pants hold up to 60ml period blood, meaning you can wear them for longer without fear of leaks. Yes, even at nighttime. Thanks to an extra long gusset, these pants are guaranteed to hold it all in, all while keeping you feeling fresh and dry too. Just-in-case-reassurance: Erratic cycles can be hard to navigate, and nobody has the spare cash to waste on plastic-filled disposables that might or might not be needed. Luckily, period pants can be worn just like normal underwear, ready to absorb your flow if it decides to turn up. And if it doesn’t, just wash them with your normal laundry load and they’re ready to go for next time. Stay cool, stay comfy: Cycle changes aren’t the only symptom of perimenopause- temperature fluctuations, bloating, weight gain, cramps and vaginal dryness are all symptoms that could pop up as part of this journey towards menopause. And that’s on top of an erratic period! Don’t worry, WUKA period pants have got it covered. Their Stretch™ period pants feature CoolMax™ technology to keep you dry and fresh, and Stretch™ technology for a second-skin fit. This means that even if your flow is heavy, the blood will stay locked away from your body and you’ll stay comfy and odour-free. It also means that you’re guaranteed a perfect fit (each pair stretches up to 4 sizes) even if you’re bloated or you've gained some weight. No digging in and no chafing whatsoever- plus the Cotton Stretch™ period pants offer protection against irritation too. How to use period pants It’s never too late to make the switch to period pants, and they’re so easy to use. Wear like normal underwear, bleed into them, wash them. That’s it! After use, rinse in cold water as soon as you can, then wash as normal on a low heat setting (no hotter than 40 degrees), then either dry outdoors or inside on an airer. No fabric conditioner or tumble dryers. You’ll need around 5 pairs of pants per cycle- that’s one pair to wear, one pair for spare and one pair for nighttime, with two in the wash/ for extra heavy flow days. They’ll last up to two years if cared for properly, and can be used to absorb all the way from light flow (including spotting and/ or discharge) to super heavy flow. We also recommend WUKA DryTech™ reusable incontinence pants for lights leaks and dribbles (yet another delight of perimenopause- 1 in 3 women experience bladder weakness over the age of 35!). These pants also use their innovative Stretch™ technology so adjust up to 4 sizes in one pair. If you would like to try WUKA pants for your then head on over by clicking here and use code BETTERM10 for 10% off your first purchase.
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What is restless legs syndrome and how is it linked to menopause?
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Menopause mood changes and what you can do about them
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Navigating HRT – Everything you need to know
Navigating HRT – Everything you need to know By Dr Rachel Hines Hormone replacement therapy (HRT) plays a vital role in managing menopause symptoms for many people, but it’s not for everyone. Some rave that it changed their life, others try it for six months but don’t get on with it. Some people never need or just don’t want it. Whether you're actively seeking help for your symptoms or just want to learn more about menopause, understanding how HRT works and who it can help is key. Here, we explore its benefits, when to consider it and treatment alternatives if it’s not for you. What is HRT? As the name suggests, hormone replacement therapy (HRT) is a kind of medication that supplies your body with hormones that are produced at lower levels during menopause. It has been consistently proven to be the most effective treatment for a range of menopause symptoms such as mood changes, hot flushes, painful sex and bladder symptoms. What are the different types of HRT? There are three different hormones you may need during menopause and two main types. Each hormone can also be taken in different ways, such as transdermally (through the skin) through a patch, cream or gel, or orally, as a tablet. Your doctor will help you decide which hormones and products are right for you. Here’s a summary of some of the options you may discuss. Oestrogen Menopause symptoms are mainly caused by fluctuating and declining oestrogen levels. Supplying your body with this hormone helps improve many menopause symptoms, which may include hot flashes, mood swings, vaginal dryness or trouble sleeping. Read more about the 34 symptoms of menopause. Progesterone Progesterone is prescribed alongside oestrogen if you still have your womb. When used alone, oestrogen can cause the lining of the womb to thicken, which increases the risk of developing womb cancer Thankfully, using progesterone alongside oestrogen removes this risk. Taking oestrogen and progesterone together is called combined HRT. Testosterone Testosterone is relatively new to the HRT scene. It is currently only prescribed for people who are stable on their systemic HRT (oestrogen with or without progesterone) and are still experiencing low libido. Read more about testosterone HRT. Systemic HRT This is HRT that is absorbed into the bloodstream and has effects across your body. This means it is used to treat body-wide - also known as systemic - menopause symptoms. Oestrogen, progesterone and testosterone can all be taken systemically. Vaginal oestrogen Vaginal HRT is applied inside your vagina - or to the wider genital area - and only works in the area where it is applied. It is a great option for people with vaginal, vulval or urinary symptoms, and can be used either alone or alongside systemic HRT. Vaginal HRT is always oestrogen only. Unlike other forms of oestrogen, you do not need to use progesterone if you’re taking vaginal oestrogen alone.There are quite a few more complexities to explore, but that covers the basics! When should you start HRT? There is no single answer to this question - we are all very different. Ultimately, it is your choice, and your doctor can help you make an informed decision once they are sure that menopause is behind your symptoms. Questions to consider together include: Are you open to hormonal treatment? Is HRT a safe option for you? How are your menopause symptoms impacting your life? And what does science say? It's best to start HRT within ten years of menopause and before the age of 60 to gain maximum cardiovascular benefits, according to research. Cardiovascular health relates to the health of the heart and blood vessels. Your doctor will usually advise you to start HRT straight away if you are diagnosed with premature ovarian insufficiency. Read more about when to start HRT. What are the risks and benefits of HRT? These will be different for everyone, as we all have a unique menopause experience and individual risk factors linked to our personal or family medical histories. The risks and benefits are also unique to the type of HRT you take. Benefits of HRT Menopause symptom relief is the main benefit of HRT. It is the most effective treatment for many menopause symptoms, including: Night sweats Hot flushes Mood changes, including low mood Sleep issues Genitourinary syndrome of menopause - this is an umbrella term for vaginal and urinary symptoms such as vaginal dryness, painful sex and frequent urination There are some other benefits too. HRT may also help: Protect the health of your bones, according to research Protect your heart and blood vessels- research suggests this happens if you start HRT within 10 years of menopause or before the age of 60 Reduce your risk of bowel cancer, as emerging evidence suggests Risks of HRT As with any medication, there are also risks to consider. These risks do not apply to all types of HRT and will be more or less important depending on your medical history. Increased risk of breast cancer. Oestrogen-only HRT - including vaginal HRT - causes little or no change to your risk of breast cancer. Combined HRT (oestrogen and progesterone) may increase your risk - about as much as drinking two or more units of alcohol per day, and not as much as being overweight. Increased risk of blood clots with oral HRT (tablets) Increased risk of stroke with oral HRT (tablets), more so when started in women over the age of 60 It is worth reading more about the benefits and risks of HRT to help inform your decision. There is still a lot for scientists to discover, but we know more now than ever before. Who can take HRT? You will be prescribed HRT if the benefits outweigh the risks for you personally. Due to the risks outlined above, doctors will not generally prescribe systemic HRT if you have any of the following: Breast cancer, whether past, present or suspected Known or suspected oestrogen-dependent cancers (meaning those which grow in response to oestrogen, most often in the breast, ovary, womb or endometrium) Certain types of arterial disease such as angina or heart attack Unexplained vaginal bleeding Untreated endometrial hyperplasia (abnormal thickening of the lining of the womb) Certain types of venous thromboembolism (blood clots) including pulmonary embolism (PE) and deep vein thrombosis (DVT), unless you are already on medications to thin the blood (anticoagulants) Thrombophilic disorders (conditions which increase your blood’s tendency to clot) Liver disease with abnormal blood tests Pregnancy Systemic HRT can sometimes be used for women with the above risk factors under specialist guidance. You may also still be able to take vaginal HRT even if you are not eligible for systemic treatment. There are a few other conditions and risk factors that may influence your doctor when prescribing HRT. Fortunately, there are other ways to treat and manage your menopause symptoms if HRT is not a safe recommendation for you. What can you do if you can't take HRT? Both non-hormonal medications and lifestyle changes can help manage common symptoms. Many people combine these approaches - sometimes it takes a bit of trial and error to find your most effective solution. Hot flushes Non-hormonal medications that can help hot flushes and other menopausal symptoms include: SSRI antidepressants, such as sertraline, citalopram or fluoxetine Clonidine Gabapentin Fezolinetant (Veozah) - a new medication now available in the UK on private prescription. Bladder and vaginal issues Vaginal oestrogen is the most effective treatment for the genitourinary syndrome of menopause (GSM), which includes symptoms like increased urinary frequency, vaginal dryness and painful sex. Itis generally safe to use, even if combined HRT is too risky for you. Non-hormonal options include: Vaginal moisturisers. These are widely available to help vaginal dryness or painful sex Lubricants. Try a pH-balanced lubricant to relieve painful sex Other symptoms Many lifestyle changes can have a huge impact on your menopause symptoms, including hot flashes, sleep issues, anxiety, bladder and vaginla symptoms and low mood. Try to: Get enough exercise Maintain a healthy weight Eat a nutritious diet Consider decreasing your caffeine, alcohol and/or nicotine intake Summary HRT may not be suitable for you because of your medical history or you may just prefer not to take it. That’s ok, HRT isn’t for everyone - there are alternative, non-hormonal medications and lifestyle change can make a real difference too. Your doctor will help you make an informed decision. If you would like to find out what your treatment options are, we have partnered with online menopause clinic, Stella, to give you access to their tailored menopause care. With Stella, you can skip NHS waiting times and talk to a doctor who has additional training in women’s health within a week. They will explain your options and if HRT is suitable, then send it to you in the post. You also get access to the Stella menopause app, where you can follow self-guided lifestyle change plans, speak to a real-life coach and try menopause-friendly workouts and recipes. All this for just £135. Take Stella’s assesment today. About the author Dr Rachel Hines Clinical Director of Menopause Services at Stella Dr Rachel is a GP and expert in menopause health. She has completed advanced menopause training with the Faculty of Sexual and Reproductive Healthcare and is on the British Menopause Society specialist register. She also has diplomas in sexual and reproductive healthcare, gynaecology and child health, and has specialised in women’s health throughout her career.
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Have you started perimenopause? See our checklist of symptoms
A checklist of 49 symptoms, as well as a printable symptom tracker to help you keep a record of your symptoms and monitor how they develop over time.
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Is menopause causing your tingling extremities, and what can you do?
If you’re experiencing tingling, numbness or a feeling of ‘pins and needles’ in your hands, feet, limbs, face or body, it could be one of the less common symptoms of menopause. It’s called paraesthesia and for many women it seems to coincide with fluctuations in reproductive hormones like oestrogen during perimenopause – the transition to menopause. Although more research is needed, the link between perimenopause and paraesthesia may involve the roles these hormones play in nerve signalling and circulation around your body. Menopausal paraesthesia can be disconcerting and distracting, but for some women it’s also painful – more of a burning sensation than a tingling. Below, we’ll look more closely at paraesthesia symptoms and possible causes, as well as treatments and lifestyle changes that might improve things. If you also have other menopause symptoms, The Better Gut probiotic can help. This award-winning menopause supplement has been shown in scientific studies to reduce a whole range of symptoms, from hot flushes to digestive problems, anxiety to brain fog. To find out more visit Better Gut, where you can use the discount code WELCOME10 to get 10% off your first order. Do hormone changes during perimenopause and menopause cause paraesthesia? It’s not completely clear what causes paraesthesia during perimenopause and menopause and there’s currently not much research looking directly at whether it’s linked to hormone changes. However, fluctuating levels of oestrogen and progesterone do lead to a wide variety of other menopause symptoms, including hot flushes, brain fog and anxiety, and there are some reasons to think the same could be true of paraesthesia. One clue is the fact that some pre-menopausal women experience paraesthesia in the days before their periods – another time when hormones are in a state of flux and oestrogen levels are low. We also know that oestrogen plays a role in the functioning of the central nervous system, including how it communicates sensations around your body. It’s possible that changing levels of oestrogen during perimenopause could disrupt these signals, leading to unusual sensations. It may also partly explain why women can become more sensitive to pain during the menopause transition. Another symptom of menopause can be poorer circulation, particularly to your extremities. Anyone whose arm has ‘gone to sleep’ after they’ve leant on it for too long, will know that cutting off the circulation like this can lead to exactly the kind of numbness, followed by pins and needles, that some women experience during perimenopause. Still, more research is needed to confirm whether any of these factors do contribute to perimenopausal paraesthesia, and why some women experience it and others don’t. What does menopausal paraesthesia feel like? Although menopausal paraesthesia is most often described as a tingling feeling, you may experience any of a whole range of sensations in the affected areas. Some of the different ways women describe their paraesthesia include: tingling buzzing pins and needles prickling crawling static numbness stinging burning nerve pain electric shock You may also experience different sensations at different times, such as numbness followed by pins and needles. Where in your body can you get menopausal paraesthesia? Everyone’s experience of perimenopause and menopause is different and women report paraesthesia in a wide range of places around their bodies, including: hands and feet arms and legs face and head ears chest, torso or whole body Symptoms may change over time, moving from one place to another. You may also feel them in very specific areas, such as a particular numb spot. It’s important to be aware that paraesthesia can sometimes be a symptom of another health condition. See the section at the bottom of this article for more details and to find out when you should see a doctor. Tingling and numb hands and feet Tingling in your extremities, such as your hands and feet, is one of the most common forms of paraesthesia. It can often be felt as pins and needles and the areas can become numb. While not dangerous in itself, numbness in your feet could mean you’re more at risk of losing your balance and falling, while numb fingers and hands can make it hard to grip and to do things like type or write. Tingling face or head Your face is another common location for paraesthesia. You may feel it on just the lower part of your face, including your lips. It can sometimes feel as if there’s something on your face that you want to brush off. As well as a tingling sensation, paraesthesia around your head can be a pulsating feeling or involve sharp pains. Tingling ears If you’re experiencing tingling ears during perimenopause or after menopause, you’re not alone. Some women notice it specifically on their ear lobes, and even inside their ears. While this tingling sensation on your skin is not the same as tinnitus – a ‘phantom’ ringing sound in your ears – some women do experience the two together during perimenopause. Treatments and lifestyle changes that may help with paraesthesia Eating a balanced diet, exercising regularly and stopping smoking are some of the best things you can do for your overall health, and they may help with paraesthesia too. Hormone replacement therapy (HRT) may also be an option if your symptoms are caused by the menopause transition. A healthy diet A healthy, balanced diet will help to keep your nervous system functioning properly and could also reduce the severity of some menopause symptoms. To make sure you’re getting a wide range of nutrients, try to include as many different plants as possible – fruits and vegetables, beans and pulses, nuts and seeds. Choose wholegrains over highly processed options such as white rice and bread, and limit ultra-processed foods like packaged snacks and sugary drinks. Many plants contain compounds called phytoestrogens. These mimic some of the functions of oestrogen and may reduce certain menopausal symptoms. Beans and pulses, especially soyabeans, are a particularly good source of phytoestrogens called isoflavones. Regular exercise Regular exercise improves your circulation, which could help with numbness and pins and needles. It’s also been shown to reduce pain sensitivity and other menopause symptoms. The NHS and CDC recommend doing at least 150 minutes each week of moderate exercise, like brisk walking, or 75 minutes of intense exercise, such as running, spread over several days. You should also try to include a couple of sessions of strength work, such as weight training or bodyweight exercises. If you don’t currently do much exercise, start slowly and work your way towards these targets. Stopping smoking Just as exercise improves your circulation, smoking does the opposite, narrowing your blood vessels and reducing blood flow. In fact, just a single cigarette is enough to shut down the tiny blood vessels in one of your toes for up to three hours. Smoking can also increase your sensitivity to pain. While stopping smoking can be a challenge, the NHS and CDC offer plenty of help and support. Hormone replacement therapy HRT replaces the oestrogen and progesterone lost due to menopausal changes. Although it can help with lots of menopause symptoms, including hot flushes, mood swings and vaginal dryness, it doesn’t necessarily work for them all, or for everyone who tries it. There’s not much research looking at the impact of HRT on paraesthesia but, anecdotally, many women say it has reduced or got rid of their symptoms, while others say it hasn’t helped. If you’re thinking about trying HRT, talk to your doctor about whether it’s right for you and which treatment is the best option. Other causes of paraesthesia and when to see a doctor If you regularly have paraesthesia or numbness, and it’s not due to menopause, there are other medical conditions that could be causing it. These include: Diabetes: you may experience pins and needles or numbness in your hands and feet Raynaud’s: this circulatory disease can also cause your fingers or toes to change colour Sciatica: when your sciatic nerve is compressed, it can cause pain and pins and needles from your back, down your leg and into your foot Multiple sclerosis: numbness or tingling sensations can also be accompanied by muscle stiffness and spasms, fatigue and problems with balance, thinking and vision Shingles: this disease caused by the chickenpox virus leads to a painful rash on one side of your body that can begin with a tingling feeling Carpal tunnel syndrome: this problem with pressure on the nerve in your wrist can cause tingling, numbness and pain in your fingers Nerve damage or a trapped nerve Migraines Stroke or transient ischemic attack/’mini stroke’ Thyroid problems Don’t try to diagnose the problem yourself – if you have any of these issues, contact your doctor. Pins and needles can also have other causes, including: drinking too much alcohol poor diet poisonous substances certain medications medical treatments, such as chemotherapy abnormal levels of calcium, potassium or sodium vitamin B deficiency insect or spider bites seafood toxins If you regularly have paraesthesia or pins and needles, or it keeps coming back, you should talk to your doctor. Summary Paraesthesia is a tingling, crawling or burning sensation in your hands, feet, face, limbs or body. Although it’s not one of the most common symptoms, some women experience it during perimenopause, or after menopause. Scientists don’t fully understand what causes menopausal paraesthesia but it may involve changing levels of hormones like oestrogen and their effects on your nervous system and circulation. Paraesthesia can also be caused by a number of other medical conditions. If you have related symptoms or your paraesthesia keeps coming back, you should talk to a doctor. If your doctor thinks your paraesthesia is caused by hormone changes during perimenopause or menopause, they might suggest hormone replacement therapy. Lifestyle changes may also help. Try eating a healthier diet, including a wide range of plants, exercising regularly and, if you smoke, get support with quitting. If you have other menopause symptoms, try the Better Gut probiotic supplement. These award-winning menopause supplements contain beneficial bacteria that have been shown in scientific studies to help with: hot flashes and night sweats mood and symptoms of anxiety and depression brain fog and mental fatigue sleep quality bloating and constipation vaginal health maintaining a healthy weight bone density and osteoporosis risk inflammation and immune health Discover Better Gut and use the discount code WELCOME10 to get 10% off your first order.
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Do menopause hormone changes cause tinnitus, and what can you do?
How changing oestrogen levels may contribute to menopausal tinnitus, the different symptoms you could experience, and treatments that can help.
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Embracing menopause: Celebrating the second spring of life
As the chill of winter finally begins to fades and the first buds of spring begin to blossom, we find a beautiful metaphor for a significant transition in a woman's life: menopause. In Chinese culture, menopause is poetically termed the 'Second Spring', a period of renewal and rebirth. Whilst it's easy to focus on the challenges this change can bring, let's shift our perspective to embrace the positive transformations during this time, much like the earth rejuvenates and flourishes in spring. The end of winter (menstrual cycles): Just as the cold and dormancy of winter give way to spring, reaching menopause marks the end of menstrual cycles. This transition, though significant, liberates us from the monthly trials of cramps and mood swings, opening a door to newfound freedom and comfort. Blossoming sexuality: Spring is nature's time for growth and renewal, and similarly, post-menopause can be a time of sexual reawakening. Freed from the concerns of pregnancy, intimacy can take on a new spontaneity and joy, blossoming like the flowers of spring. Spring's serenity - calmness and happiness: Imagine the tranquil mornings of spring, the air fresh and calm. Many women find a similar serenity post-menopause. As hormonal fluctuations settle, there's often an increase in overall happiness and a sense of peaceful contentment, much like a spring day. Growing confidence like spring greens: In spring, we see life surge forward with vigour and confidence. Menopause can mirror this natural confidence boost. This time often brings a deeper sense of self, empowerment, and the courage to pursue personal goals and ambitions. Planting new seeds - reflection and change: Spring is a season for planting seeds for future blooms. Menopause offers a parallel opportunity for introspection and life changes. It's a perfect time to evaluate health, lifestyle choices, and to lay down plans for the future – to cultivate the life garden you desire for your years ahead. Much like spring, reaching menopause is just the beginning – a 'Second Spring'. It's a time ripe with potential, growth, beauty and confidence. So as we step into this phase of life, let's do so with optimism, embracing the changes and looking forward to the vibrant possibilities that await us. Let this Second Spring be a celebration of life, a testament to the wisdom and confidence that comes with age, and an opportunity to bloom anew.
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Why your painful, aching muscles could be menopause, not just age
How hormone changes could be contributing to your increased muscle pain, what symptoms to look out for and what you can do about it.
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