When it comes to menopause, there's so much we don't know or haven't been taught. But, this is a key stage in your life and your hormones will be going through a lot of changes so it's important that you're taking care of yourself and your wellbeing. 

First things first, what do we mean when we talk about the menopause transition? Hot flushes, insomnia, vaginal dryness and irregular periods are often spoken about in relation to the menopause, but these are actually typical symptoms of perimenopause. Perimenopause marks the start of your transition to menopause. Typically, perimenopause begins when you reach your 40s, but this can vary significantly from one person to the next, and can start in your 30s. 

The role of hormones on your journey through (peri)menopause

The transition phase to menopause, which is known as perimenopause, can last anywhere between four- and eight years on average. That’s a decent amount of time! The hormone estrogen fluctuates intensely and irregularly during this period. Since estrogen is an important component of brain function, shifts in estrogen levels may affect the neurotransmitters serotonin, norepinephrine, and dopamine, which are linked to positive feelings.

This is not a surprise when we consider that shifts in hormone levels can cause mood changes at other times, such as PMS during a menstrual cycle or postpartum depression post-pregnancy. 

Given these dips in hormones, it's a good idea to focus on what you can do to support your wellbeing on your journey. Here are our top tips for supporting your wellbeing through menopause. 

1. Share your experience. 

Entering perimenopause can be a really confusing, isolating time. It's really important that you have someone to speak to so that you don't have to tackle the challenges of perimenopause and menopause alone. Whether that be a close friend, your partner, or a medical professional, sharing your experience can help lighten the weight of your experience and give you room to laugh and speak up about what you're going through. 

2. Consider supplements formulated for this phase of your life. 

With your hormones dipping as you enter perimenopause, it can be worthwhile to seek out a supplement blend to support your body through this time. Menopause can lead to deficiencies in calcium, Vitamin D and Zinc to name just a few and taking supplements to make up for this deficiency can have a really positive impact on your wellbeing. 

An Unfabled community-favourite menopause supplement is DR.VEGAN's Menofriend Menopause Support, but consider all the options and potentially consult with a GP before deciding what will work for you. 

3. Try mindfulness techniques. 

When it comes to specific research on menopausal symptoms, studies have shown that mindfulness has a positive impact on irritability, depression and anxiety in menopausal women.

You can try journaling, or even using mindfulness apps like Stella or Clementine which are approved by the NHS for menopause and wellbeing, to boost your mood and help you find a sense of calm despite what your hormones are throwing at you through menopause.

4. Consider speaking to a healthcare provider about Hormone Replacement Therapy.

As your hormone levels dip, hormone replacement therapy can fill in those gaps. The main benefit of HRT is that it can help relieve most menopause and perimenopause symptoms, including hot flushes, brain fog, joint pains, mood swings and vaginal dryness.

However, HRT can have side effects and may not work for you. It's important to weigh up the pros and cons with a healthcare professional before deciding what route to take.