Expert advice

Menopausal symptoms: you don't have to suffer.

All women experience menopause. It's a completely natural process that is just part of growing older. Due to hormonal fluctuations women can experience a wide range of physical and emotional discomforts. 70% of women experience hot flushes during the menopause.1 Night sweats, insomnia, mood swings, restlessness and irritability are also very common symptoms. These discomforts can have a serious impact on daily life. Nutri-Gyn cannot take away the cause, but can relieve the symptoms associated with menopause when combined with a healthy lifestyle. There are many things you can do to make the experience of menopause more comfortable. Please check specific symptoms for more expert advice.

What can you do?

  • Support your body by eating healthy foods: lots of vegetables and fruit, healthy fats, less red meat and fewer sugars. This will help you maintain your energy as well as your healthy, normal weight.
  • During the menopause, it's even more important to exercise to reduce or prevent the symptoms. Exercise will boost your energy and lift your mood. Research shows that when you exercise, your body releases endorphins which reduce your perception of pain and trigger a positive feeling in your body.2
  • Get outside: Vitamin D is good for bone health and is important for many other processes in the body. Exposing the skin to sunlight is the best way of getting Vitamin D. If you can’t get outside, taking a supplement in winter may be necessary.3
  • Consider taking extra zinc. Zinc ensures healthy bones and supports a good memory. It also builds proteins for the growth and regeneration of skin, hair and nail tissue. Zinc is part of the hormone insulin and is needed for effective immune system function. 4
  • Drink plenty of water. Water is essential for good health. Drink 1.5-2 liters of water throughout the day.
  • According to the National Sleep Foundation in the U.S.A., older adults need seven to nine hours of sleep per night. It is a misconception that we need less sleep as we get older. 5

1. Hunter, M. S. & Mann, E. A cognitive model of menopausal hot flushes and night sweats. J. Psychosom. Res. 69, 491–501 (2010).
2. Viña, J., Sanchis-Gomar, F., Martinez-Bello, V. & Gomez-Cabrera, M. C. Exercise acts as a drug; The pharmacological benefits of exercise. Br. J. Pharmacol. 167, 1–12 (2012).
3. Gaugris, S. et al. Vitamin D inadequacy among post-menopausal women: A systematic review. QJM - Mon. J. Assoc. Physicians 98, 667–676 (2005).
4. Zinc - Women’s Health Guide. at

Check specific symptoms for more information and advice.