*Talk with friends and learn more about each others experiences.*

65% of women say they feel unprepared for the menopause, however this can be a time in your life where you can take control of your own health and have a hand in managing your menopause symptoms. We know that one in four women will report debilitating symptoms during the menopause, so researching information, and seeking the right medical advice at the right time, plays a huge role in managing the menopause. Below I outline some of the most surprisingly impactful tweaks you can make to your lifestyle that will help improve your menopause experience, but I always recommend seeking the advice of your GP as a first port of call if you think you might be menopausal.

Firstly, make yourself number 1 - your health should be a priority

Women tend to find that they juggle a lot, whether that's family logistics, work-life or a busy social life; it can be a lot to manage at the best of times. If you're not running on all cylinders, then you may notice that some of the most basic, everyday tasks feel more challenging. Brain fog can cause confusion, anxiety and stress, hot flushes play havoc with your day-to-day life, and disrupted sleep means you're often left feeling exhausted. Make your menopause a number one priority and take your health into your own hands. There are plenty of tools out there that will help you deal with this time in your life and thankfully, long gone are the days where women are forced to suffer in silence.

Break the habit - caffeine, nicotine and alcohol are not your friends

Lets start with some practical tips that will make a tangible difference. Firstly, caffeine, nicotine and alcohol are all stimulants, and whilst these are the most commonly consumed 'drugs' worldwide, we should not underestimate the health implications - particularly during the menopause. Drinking alcohol regularly, can increase the severity of menopause symptoms like hot flushes, night sweats, low mood and insomnia. Caffeine is reasonably safe in low doses and tea and coffee have been shown to have some health benefits. I suggest limiting your caffein intake to no more than a few cups of tea or coffee a day, and definitely don't consumer it after 4pm if sleep is an issue for you. There is never a good time in your life for smoking, but as we age, the health risks associated with nicotine are worse than ever. If you think you're peri-menopausal, now is a great time to quit.

Introduce one key vitamin to your diet and make it Vitamin D

Menopause significantly speeds bone loss and increases the risk of osteoporosis. Research indicates that up to 20% of bone loss can happen during these stages and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide. Walking, jogging, playing tennis, and dancing are all good weight-bearing exercises. In addition, strength and balance exercises may help you avoid falls, decreasing your chance of breaking a bone. It’s also important to eat foods high in calcium to build and keep strong bones. Vitamin D is essential for long term bone and joint health. Without adequate vitamin D, the body is unable to absorb calcium which is essential for healthy bones. Try LinkNutritionVitaminD3 to ensure vitamin D levels are optimal.

Arm yourself with information and don't be afraid to talk about what you're going through

As we enter most new stages of our life it's common to experience anxiety . Think about the stress and angst that becoming a teenager brought with it, and if you've ever been pregnant, you'll probably remember being overwhelmed by the changes in your body at that life stage too. Going through the menopause can also be frightening and there is a lot to learn. Instead of fighting it, embrace this next life stage and use the wisdom you've gained over the years- learn about what's happening to your body. Feeling armed with the right information and knowledge will not only help reduce anxiety, but it will help you make well-informed decisions about managing your symptoms.

Swap blue light for pink noise at night

With disrupted sleep being reported as one of the most common and debilitating menopause symptoms, setting yourself up for a good nights sleep is absolutely imperative. You will have probably read the common advice about not taking technology into the bedroom with you, and that's because of the blue light that comes from your phone can negatively impact the production of melatonin - all true. However, think about replacing your phone with another form of technology. Pink noise uses calming lower frequencies and is less intense than other types of coloured noise, it relaxes and calms the mind, preparing it for all-important deep sleep, called Slow Wave Sleep. Pink noise resembles the sounds found in nature, like rainfall, the sea, a babbling brook or the wind, and is often considered to be more soothing than other coloured noise. In a small 2012 study in the Journal of Theoretical Biology, researchers found that steady pink noise reduced brain waves, which increased stable sleep. A 2017 study in Frontiers in Human Neuroscience also found a positive link between pink noise and deep sleep.

A new product launched in the UK, Glow Dreaming it was originally invented to help babies and children sleep, however it’s also available for adults and has proved to be just as successful as a science-backed, tried and tested, proven solution for those who are struggling with sleep.

Now is a great time to introduce exercise

If you're not a regular at the gym and the idea of introducing exercise later on life intimidates you - don't worry. You don't have to run a marathon or throw yourself into a high intensity spin class to reap the benefits. However, I do suggest introducing regular cardiovascular and weight bearing exercise into your life as this will have a positive impact on your physical and mental health during the menopause. Our metabolism naturally slows during the menopause so many women report weight-gain. Even gentle cardiovascular exercise can help with bloating and digestion, as well as burning calories and also it helps improve your mood. Weight bearing exercise will help support bone and joint health at this crucial time in your life.

Ditch the processed foods

Most processed foods are high in sugar and salt and this can cause bloating and weight gain. Try to de-clutter your diet and go back to basics by embracing foods in their simple form. Lean meats, fresh fruit and vegetables and pulses are easily processed by your body and the Mediterranean diet is a great template for this style of eating. There are many free recipes online that adopt this style of eating but they tend to follow the pattern of protein, complex carbs with lots of leafy green vegetables, fruits and pulses.

Mindfulness will have a positive impact

Some people are a little sceptical of mindfulness, but I say don't knock it until you've tried it. During the menopause, brain fog kicks in and we can find ourselves overwhelmed with thoughts and emotions we're not familiar with. Introducing just 10-15 minutes of meditation or slow, deep breathing can have such a positive impact on your mood, clarity and concentration levels. There are plenty of good free YouTube tutorials to follow and some great apps too. The best time to practise mindfulness is when you have few distractions around you - many people find it most beneficial first thing in the morning or just before they go to bed. A relaxing evening routine will help create the right environment for mentally winding down. I like running a bath with BetterYou Magnesium Sleep Flakes. They provide a relaxing blend of Zechstein magnesium with essential oils lavender and chamomile to help slow sensory activity and quieten the mind in preparation for sleep.

Harness the power of herbs to help brain fog

Brain fog is a common symptom of menopause, with women feeling that their brains feel like 'cotton wool'. Similarly, hormones can also cause extreme fatigue during menopause .Pukka Herbs Organic Menopause Serenity supplement is a nourishing, organic blend of botanicals with Iodine from Arctic fresh seaweed to support thyroid hormone production, the nervous system, mental clarity, and energy. It also includes iodine which contributes to the production of thyroid hormones and function, the nervous system, cognitive function and energy levels.