Menopause is when periods have stopped for 12 months.  This is due to the fact the ovaries stop producing the hormones oestrogen and progestogen.  The lead up to this is called the perimenopause.  Many women find that during this time periods can become irregular.

They may even experience multiple other symptoms including:-

  • Hot flushes, night sweats
  • Disturbed sleep and insomnia
  • Low energy
  • Low mood, anxiety
  • Memory impairment and concentration
  • Joint aches
  • Vaginal dryness
  • Urinary symptoms

To name a few

15-WHC-FACTSHEET-The-Menopause-NOV2022-B.pdf (

Things that can help

Lifestyle interventions

Menopause Wellness Hub – Women’s Health Concern (

Stop Smoking

Stopping smoking | NHS inform

Limit alcohol and caffeine

  • Less than 14 units of alcohol a week
  • Less than 4 cups of tea/coffee per day

Alcohol – Healthy Living | NHS inform

Health Diet/Weight control

How to lose weight safely – Food and nutrition | NHS inform

Healthy eating and looking after your weight | NHS inform

Nutrition and menopause | British Nutrition Foundation

To calculate your ideal weight, look at your BMI

Calculate your body mass index (BMI) – NHS – NHS (

Regular exercise

Physical activity guidelines (

Sleep Hygiene

Sleep hygiene – patient information (

CBT for hot flushes

Book: Managing Hot Flushes and night sweats a CBT self help guide to the menopause.  Author:Myra Hunter

Self Help advice

Menopause | Living Life to the Full | Self Help Resources (

Course – Feel good in your menopause – 4 week online wellbeing course – Living Life to the Full –

CBT Training Courses (


Hormone replacement therapy (HRT) replaces the hormones (oestrogen and progestogen) that are no longer being produced.

Oestrogen can be taken as a tablet or through the skin (patch, gel, spray).  Through the skin is the preferred method.  Progestogen can be taken as a patch in conjunction with the oestrogen.  Or as a tablet separate from the oestrogen.  The Mirena IUS (coil) is also licensed to provide your progestogen for 5 years.  This is a very useful option as it also provides contraception.  HRT is not contraception

Menopause Wellness Hub – Women’s Health Concern (

Mirena™ information sheet | My Menopause Centre

The IUS can be fitted at the Sandyford in Glasgow: Online Booking (

Or the Lennox Practice in the Vale Centre for Health and Care.  If you are a patient at any of the 4 practices in Alexandria, you can use this service to put in your coils.  Booking is through the Lennox website

West Dunbartonshire GP Coil Hub – Lennox Practice (

If you cannot take HRT there are other things you can take which may help.  Make an appointment with your GP to discuss the options most appropriate for you

Breast cancer and HRT risk

WHC-Infographics-JANUARY-2023-BreastCancerRisks.pdf (

Useful links

Daisy network support for premature menopause

Charity for Women with POI | The Daisy Network

Advice for self-examination of breast

Check your breasts | Breast Cancer UK

CoppaFeel! | Check Your Chest | Breast Cancer Awareness Charity


Cervical screening (smear test) in Scotland | NHS inform