If you're unable to take hormone replacement therapy (HRT) or decide not to, you may want to consider alternative ways of controlling your perimenopause and menopause symptoms.
These lifestyle changes can also be helpful alongside HRT.
Do
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regular exercise – regular physical activity can reduce hot flushes and improve sleep
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have a healthy diet – a balanced diet can help make sure you do not put on weight and can keep your bones healthy
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wear loose clothes and sleep in a cool, well-ventilated room if you get hot flushes and night sweats – this can help you to stay cool
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cut down on caffeine, alcohol and spicy food – they have all been known to trigger hot flushes
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quit smoking – giving up can help reduce hot flushes
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try a vaginal lubricant or moisturiser if you have vaginal dryness – several different types are available to buy from shops and pharmacies