Womens’s Health Expert On How To Thrive During Menopause

This World Menopause Month, Dr Susanna Unsworth, a Women’s Health Expert, shares top tips for thriving during menopause.

Menopause is finally stepping into the spotlight, yet a recent study suggests there’s still a long way to go. Despite growing awareness, 39% of women are calling for more open, honest conversations about menopause, highlighting just how much silence still surrounds this natural life stage.

The research, conducted by intimate wellness brand Intimina, surveyed 1,000 women either experiencing or having gone through menopause. It revealed that six in ten women (63%) feel the media doesn’t offer relatable portrayals of menopausal women, shedding light on ongoing challenges around body image, visibility, and societal expectations.

The impact on self-confidence is significant. Seven in ten women (71%) report that their confidence is still affected, with 43% seeking more authentic media portrayals. 

More than half (52%) admit they’ve become more self-critical since entering menopause, citing changes such as weight gain (58%), hot flushes (51%), skin changes (36%), hair thinning or loss (25%), and vaginal or sexual health shifts (24%) as key factors.

Dr. Susanna Unsworth, Women’s Health expert for Intimina, shares top tips to help women not only manage their symptoms, but thrive during menopause, enabling them to feel empowered and embrace this life stage with confidence and positivity.

HOT FLUSH HACKS

This is a natural part of the menopause journey, and while they can be intense, they don’t have to take control. By recognising your body’s unique patterns and triggers, such as caffeine or alcohol, you can take positive steps to ease their impact, especially before important moments or restful nights. Keeping a flush journal around food intake will help identify changes in temperature. 

Many women find relief through supportive approaches like acupuncture or cognitive behavioural therapy (CBT), both backed by solid evidence. And if symptoms feel more persistent, hormone replacement therapy (HRT) can be a highly effective option worth exploring. For those who prefer a non-hormonal route, newer non-hormonal treatments are also showing excellent results.

UNDERSTANDING HORMONES

Mood swings, anxiety, or low mood are common in perimenopause – a natural response to hormonal changes. You’re not “losing it”; your body is adjusting. CBT can provide practical tools to manage anxiety, and HRT can help restore emotional balance by addressing the root hormonal cause. These options are often more effective than antidepressants when menopause is behind the changes. 

BEATING NIGHT SWEATS

Night sweats can disrupt sleep, leaving you tired and affecting focus, mood, and daily life. Understanding triggers like caffeine or alcohol, and trying approaches such as acupuncture or CBT for insomnia (CBT-I), can make a real difference. 

For some, HRT or non-hormonal treatments can significantly reduce night sweats and restore quality sleep. Persistent fatigue should also prompt checking for common issues like thyroid imbalances or low iron. With the right strategies, it’s possible to reclaim restorative sleep and feel energised again.

FIT AND FIERCE

Many women notice changes in body shape during menopause, especially around the abdomen, due to shifts in metabolism and hormones. While this is a natural part of midlife, it’s also an opportunity to focus on health, strength, and energy. The most effective approach combines cardiovascular activity with resistance or strength training to build muscle, boost metabolism, and support long-term wellbeing. 

Guidance from a trainer experienced in midlife health can make a real difference, helping you create a plan that fits your lifestyle. Small, consistent lifestyle changes often lead to meaningful improvements in body composition, energy, and confidence. While there’s no overnight fix, every positive step you take reinforces your strength, resilience, and vitality during this transformative stage.

TACKLING VAGINAL DRYNESS

Vaginal dryness and discomfort are extremely common during menopause, yet often go unspoken. These changes, known as ‘genitourinary syndrome of menopause’, can affect comfort, sexual health, and even urinary wellbeing – but the good news is that effective solutions are available. 

Simple approaches like vaginal moisturisers and lubricants can provide relief, while low-dose vaginal oestrogen is highly effective and safe for most women. It can be used on its own or alongside HRT, and even women with a history of breast cancer may be able to use it under medical guidance. No woman needs to just “put up with” these changes. 

Menopause is a chapter of life that deserves understanding, representation, and celebration. After all, confidence and self-love shouldn’t have an expiry date. Intimina encourages women to embrace their bodies and normalise intimate health by having open conversations, find out more at https://www.intimina.com/.