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Written by Dr Serena Jones, GP
Dr Serena graduated from Manchester University in 2008 (MBChB).
She also holds the MRCGP, DRCOG and DFSRH.
October is Menopause Awareness Month, an opportunity to empower women with information and choice. This year’s theme — Lifestyle and Menopause — highlights how healthy habits and medical support can work hand in hand. For many women, Hormone Replacement Therapy (HRT) can be life-changing, but it’s most effective when combined with a balanced, active lifestyle.
What is Hormone Replacement Therapy (HRT)?
HRT replaces the hormones — oestrogen and sometimes progesterone and/or testosterone — that naturally decline during menopause. By restoring these levels, it can ease common menopausal symptoms such as hot flushes, night sweats, low mood, brain fog, insomnia, and vaginal dryness.
Many women notice improved sleep, energy, and confidence within weeks.
The Benefits of HRT
For most healthy women under 60, or within ten years of menopause, the benefits of HRT outweigh the risks. HRT not only relieves symptoms such as hot flushes, night sweats, mood changes and sleep disturbance, but also has important long-term health benefits.
It helps protect bone density, reducing the risk of osteoporosis and fractures, and may support heart health when started early in the menopausal transition. Many women also notice improvements in concentration, energy levels, skin elasticity, and joint comfort.
By restoring hormonal balance, HRT can help improve sexual wellbeing, mood, and overall confidence. For many, it brings a renewed sense of vitality — women often describe it as “getting themselves back” and feeling more like themselves again.
Risks and Individual Considerations
HRT isn’t suitable for everyone. The risks depend on your personal health, family history, and the type of HRT used.
- Combined oestrogen–progestogen therapy carries a small increase in breast cancer risk, which rises slightly with age and duration of use.
- Oestrogen-only HRT (for women without a womb) has a lower associated risk.
- Tablet forms slightly increase the risk of blood clots and stroke, whereas patches, gels, or sprays do not.
Your GP or menopause specialist can help choose the safest form for you and review your treatment regularly.
Lifestyle: The Key to Natural Menopause Support
Whether or not you use HRT, lifestyle choices make a big difference.
- Regular exercise supports bone and heart health.
- A balanced diet rich in calcium, vitamin D, and phytoestrogens (found in soy, flaxseed, and pulses) can help maintain hormonal balance.
- Reducing alcohol and caffeine, stopping smoking, and practising stress management (like mindfulness or yoga) all contribute to better mood, energy, and wellbeing.
Alternatives to HRT
For women who prefer not to or cannot take hormones, there are non-hormonal treatments such as certain antidepressants (SSRIs), and herbal supplements like black cohosh and red clover — though evidence for the latter varies.
Cognitive Behavioural Therapy (CBT) has also shown proven benefits for managing mood and hot flushes.
Kinetik Wellbeing has also designed the Comfort Cooling Fan with menopause in mind to provide instant relief from hot flushes. Find out more here.
Should I Take HRT?
Menopause is a time to focus on your health and vitality.
HRT can relieve symptoms and protect long-term health and is certainly life changing for some, but it isn’t right for everyone. The most effective approach combines informed medical advice with positive lifestyle changes, creating the strongest foundation for wellbeing in the years ahead.
