For far too long, menopause has been treated as a silent struggle—an inevitable but unspoken phase in a woman’s life. While conversations around women’s health have progressed in recent years, menopause remains one of the last great taboos, often leaving women feeling unprepared, unsupported, and alone. With an estimated 13 million women in the UK currently experiencing perimenopause or menopause—equivalent to a third of the female population—it is clear that this is not just an individual experience.
Despite its universality, many women enter menopause with little knowledge of what to expect. A 2020 study found that two in three perimenopausal women felt unprepared or blindsided by their symptoms, which can range from hot flashes and night sweats to anxiety, low mood, and brain fog. While much of the focus has traditionally been on physical symptoms, the mental and emotional toll of menopause is just as profound—yet it often remains overlooked. The intersection of hormonal shifts, sleep disturbances, and major life transitions can leave many women struggling with their sense of self, confidence, and well-being.
However, change is on the horizon. With increasing awareness, science-backed solutions, and a growing number of expert-led resources, women are being empowered to navigate menopause with greater knowledge and support than ever before. It’s time for women to take control of their physical and mental well-being during this transformative time.
HRT, herbs and hormones
Symptoms of menopause can be wide-ranging and deeply personal. No two women will experience it in the same way, which is why seeking specialist advice is so important. “The most common symptoms are vasomotor (meaning hot flushes and night sweats), this can sometimes be combined with insomnia. Some women will experience this in a mild manner, whilst for others it can be quite severe” explains Dr. Cliona O’Connell, GP & creator of Dr O’Connell natural supplements. “Brain fog or impaired cognition is another typical symptom of the menopause, which can be brought on by changes in oestrogen. Some women will also experience things like anxiety or mood alternations and again, this can range in severity from person to person. More serious symptoms, which can create more longer-term health impacts, include cardiovascular issues and reduced bone health.”
One of the most effective ways to manage menopause symptoms is through hormone replacement therapy (HRT). HRT works by replenishing the oestrogen, and progesterone levels that naturally decline during menopause. As oestrogen plays a critical role in many bodily functions, its reduction is often the root cause of many symptoms. However, for people with a uterus, progesterone is also needed alongside oestrogen to protect against potential risks. HRT not only alleviates symptoms like night sweats and mood changes but also offers protective benefits by maintaining bone density and reducing the risk of heart disease—both of which can be impacted by declining hormone levels during menopause.
However HRT is not without risks. The longer a person takes HRT, the more they are at risk of blood clots, heart attacks, and strokes, which is why it is generally not advised as a long-term solution. Additionally, some women cannot take HRT due to medical conditions such as breast cancer, a history of blood clots, high blood pressure, or underlying health conditions like epilepsy, asthma, or diabetes. Consulting a healthcare provider is essential to weigh the benefits and risks of HRT and determine if it is the right approach.
For those who cannot or choose not to take HRT, natural alternatives can offer a viable solution. Recognising the need for accessible options, Dr. O’Connell developed Dr. O’Connell Multi Meno, a natural supplement designed to support women through perimenopause and menopause. Her years of experience as a GP, combined with frustration over the lack of non-hormonal treatments, led her to create a formula that offers targeted nutritional support for those seeking an alternative to synthetic hormones.
“Each Multi Meno supplement contains a balance of 27 carefully selected active natural ingredients that have been extensively researched to help manage the symptoms of the menopause,” Dr O’Connell continues. “Vitamins including; Vitamin D, B and calcium to maintain bone health are combined with minerals such as selenium, zinc and iodine, which support hormone production, while also improving skin, hair and nail health. Botanicals such as red clover, which helps alleviate night sweats, and ashwagandha and sage leaf for anxiety have also been incorporated to combat symptoms commonly associated with the menopause, while the addition of phytoestrogens (oestrogen-like compounds found in plants) mimic the effects of oestrogen, also helping to re-balance hormone levels.”
While natural supplements may not replace HRT entirely, they can serve as a valuable alternative, particularly for women at the beginning or end of menopause. “At the beginning of peri-menopause, women might feel hesitant about taking HRT, and this is where a natural alternative can come into play. For a lot of women this natural alternative will be enough to get them through peri and menopause. For others they might find that they will need to move onto HRT as symptoms may not be fully controlled by taking a natural supplement. Similarly, if women have been taking HRT and are coming off of it as they feel their menopause is coming to an end, a natural supplement can carry on supporting them.”
Beyond supplements, there is a growing interest in holistic approaches to managing menopause symptoms. The natural health industry has embraced menopause as a pivotal area for innovation, with an increasing focus on non-pharmaceutical solutions. Dr. O’Connell underscores the importance of a holistic approach, incorporating lifestyle choices alongside medical or supplement-based interventions. She explains that a well-balanced diet can play a crucial role in symptom relief by replacing processed foods with nutrient-rich options such as “a rainbow of fruits and vegetables to give you extra vitamins and minerals, as well as protein to support muscle mass and bone density and anti-inflammatory omega 3’s found in oily fish, nuts and seeds”. Exercise and adequate sleep are also essential in maintaining energy levels, improving mood, and strengthening the immune system whilst “managing stress through activities like meditation, social engagement, and mindful hobbies” contributes to emotional well-being.
Support for sudden menopause
While natural menopause is slowly becoming a more openly discussed subject, early menopause – whether due to medical conditions or surgery – remains largely overlooked in these conversations. According to Jessica Watson, Co-Founder of GLORIAH, a brand dedicated to reshaping the narrative surrounding menopause, the biggest barriers to open conversations are stigma, shame, and a lack of educations. “Menopause has been treated as taboo for too long, leaving women feeling isolated,” she explains. “Many don’t know what to expect or how to talk about their experiences—especially in the workplace.” Without widespread education, many women experiencing early or surgical menopause are left feeling unsupported, unprepared, and unsure of where to turn for help.
Early and surgical menopause can be particularly shocking, as they often occur suddenly and unexpectedly. Unlike natural menopause, which happens gradually over time, surgical menopause results in an abrupt drop in hormone levels following procedures like hysterectomies or oophorectomies (removal of the ovaries). This rapid hormonal shift often leads to more severe symptoms, including intense hot flushes, night sweats, mood swings, and a heightened risk of osteoporosis and cardiovascular issues. “Surgical menopause triggers an immediate and intense drop in hormones, often leading to more severe symptoms—both physical and emotional,” Jessica notes. “Without the gradual adjustment that comes with natural menopause, women need rapid, tailored support to manage these sudden changes.” Despite this, conversations around menopause often fail to acknowledge the unique challenges faced by women who undergo these experiences, leaving them to navigate the transition with little guidance.
A crucial yet often overlooked aspect of menopause conversations is the inclusion of pleasure and intimacy. Many women associate menopause with loss—whether that be a loss of fertility, youthful energy, or sexual vitality—but this mindset needs to change. “Menopause doesn’t mean the end of pleasure—it’s a new chapter of connection and self-care,” Jessica emphasises. “Including intimacy shifts the narrative from loss to empowerment, reminding women that their needs and desires remain valid and worth celebrating at every stage of life.” By reframing menopause as a time for self-exploration and renewed confidence, brands like GLORIAH aim to help women reclaim their well-being, sexuality, and personal power.
Part of breaking down these outdated perceptions lies in how menopause products and support are presented. Historically, menopause has been portrayed in clinical or uninspiring ways, reinforcing the idea that it is something to be endured rather than embraced. GLORIAH challenges this outdated narrative with bold, stylish, and empowering branding. “Menopause deserves to be seen in a new light—bold, beautiful, and unapologetic,” says Jessica. “Stylish branding challenges outdated stereotypes, making menopause products something women feel proud to display and talk about, not hide away.” By reshaping the way menopause is marketed, the brand hopes to normalise the conversation and encourage women to seek the support they need with confidence.
At its core, GLORIAH’s mission is to help women feel empowered, supported, and unapologetic about their needs. Jessica leaves women with an essential message: “You deserve to feel empowered, supported, and unapologetic about your needs. Menopause isn’t the end of anything—it’s the start of owning your well-being, your pleasure, and your power.” Whether a woman experiences menopause naturally, prematurely, or surgically, the key is ensuring that she has access to the tools, education, and support she needs to navigate this transition with confidence and dignity.
Mind and mood matters
The connection between menopause and mental health is gaining much-needed attention, particularly as more women share their experiences of emotional turbulence during this life stage. While physical symptoms like hot flashes and insomnia are widely recognised, the psychological impact—including anxiety, depression, mood swings, and loss of confidence—remains under-discussed.
Transformational life coach and NLP specialist Lucia Santa Maria emphasises that the mental health challenges of menopause stem from more than just hormonal shifts. While declining levels of oestrogen and progesterone can directly impact mood regulation, other factors—such as sleep disturbances, life transitions, and societal pressures—add to the emotional strain. Lucia explains: “Menopause often coincides with life changes like children leaving home, shifting career roles or caring for ageing parents, adding another layer of emotional weight. Some women also wrestle with feelings of loss or frustration related to changes in their bodies or the perception of ageing, especially in our society that prioritises youth to such a degree. Existing mental health conditions can also make these challenges even more pronounced.”
Lucia highlights several key warning signs of menopause-related mental health issues, including persistent low mood, increased negative self-talk, loss of interest in activities once enjoyed, and sleep disturbances. “While it’s normal to have down days, if those feelings of sadness, hopelessness, or emotional numbness last for weeks or feel overwhelming, it might be time to take a closer look at what’s going on.” Women who have spent years prioritising the needs of their families often struggle to focus on their own well-being, but neglecting mental health can create a vicious cycle where anxiety and stress worsen physical symptoms, making menopause even harder to navigate.
Lucia’s top strategies for safeguarding mental health during menopause emphasise holistic self-care, connection, and mindset shifts. She advocates for daily self-care practices that nurture both mind and body, whether through movement, mindfulness, or deep breathing. She also stresses the importance of staying socially connected, as talking with friends or support groups can alleviate feelings of isolation. Focusing on what’s within your control, such as maintaining a balanced diet, regular exercise, and good sleep habits, can make a significant difference in managing stress and boosting mood. Most importantly, she encourages self-compassion, reminding women that this transition is challenging but also an opportunity for transformation.
