Many women struggle when they reach the menopause-. The lifestyle changes below can make all the difference between either sailing or struggling through this time.

• Drinking six to eight glasses of cool water flavoured with a slice of lemon or lime tastes good and boosts our vitamin C levels, increasing energy levels and mood.
• Food rich in phytonutrients such as lentils and chickpeas or tempeh help balance oestrogen levels. So having meals that include these twice to three times a week is a great idea.
• Including cold water fish - such as sardines, salon and skip jack tuna -in meals three to four times a week is also good for hormone health due to the omega 3 content. So swapping meat for fish at least this often is a good idea for women who usually eat meat. If you are vegan, nuts and seeds are also a great source of omega 3 oils.
• Enjoying at least two serves of fresh fruit and five to six serves of vegetables a day gives us energy and plenty of antioxidants.
• Heating, spicy food can be a problem so cut out the vindaloo curries for the time being...
• Wearing clothes made from natural, breathable material such as hemp or cotton helps with hot flushes. Also wearing plenty of layers means we can easily strip down a layer or two when needed.
• Having a cold shower before going to bed, using cotton or hemp sheets and keeping a fan by the bed can help make nights cooler.
• Alcohol may need to be cut down or even out as it taxes the liver. This is already working overtime trying to keep our hormones in order.
• Stress makes hot flushes worse- so try deep breathing if you feel a hot flush coming on. To chill out long-term, yoga, Tai Chi and meditation are good stress- busters.
• Replace coffee and tea with herbal teas. A good dried herbal infusion to stop hot flushes is:
• sage 1 teaspoon,
• spearmint ½ teaspoon and
• lavender flower ½ teaspoon of dried herb.

Steep 2 teaspoons of the herbal mix in a cup of boiling water for 10 minutes. Keep covered . Strain. Drink 2-3 cups day.

If these changes don't help you- or you are on medication, it is best to book a consult with a natural health practitioner before trying any herbs or supplements.