What Else Can I Try If I Don’t Want to Take HRT?
Oct 28, 2024
What Else Can I Try If I Don’t Want to Take HRT?
Menopause can feel like an overwhelming season of life, especially if you’re managing work commitments, balancing family responsibilities, and trying to keep it all together.
If you're considering alternatives to HRT (Hormone Replacement Therapy), you’re not alone and you haven't failed.
But many women prefer to explore lifestyle changes to support their bodies through menopause—strategies that can bring relief, balance, and renewed energy without the use of HRT.
While HRT can be a game-changer for many, it's not the only option, and there are plenty of effective ways to support your body and mind through this transition.
Below, I’ll guide you through practical steps that can make a real difference, from focusing on the right kind of exercise to making key dietary adjustments. And, if you’re ready for a comprehensive approach to thriving through menopause, you’ll find details of my Move Over Menopause (MOM) programme at the end.
Understanding Menopause and the Role of Lifestyle Changes
Menopause is a natural phase of life, and the changes you’re feeling—like hot flashes, mood swings, fatigue, and weight gain—are largely due to a drop in oestrogen. This hormone does a lot for our bodies, from supporting bone density to regulating mood. While HRT can help supplement declining hormones, lifestyle changes can also go a long way in alleviating symptoms.
Here’s a look at some powerful ways to manage menopause without HRT.
1. Embrace Strength Training: Protect Your Bones and Boost Energy
Oestrogen plays a big role in maintaining bone density, which is why osteoporosis risk increases after menopause. Strength training is an excellent way to counteract this natural decline, building muscle to support your bones and boosting your metabolism.
Strength training doesn’t mean heavy lifting at the gym. Body-weight exercises, resistance bands, or lighter weights at home are highly effective and easy to fit into your day, especially if you’re working from home. Even short, focused sessions of 20-30 minutes can be enough to maintain bone health, strengthen your body, and give you more energy.
2. Move Regularly with Short, Targeted Fitness Classes
Moving more doesn’t have to mean a lengthy workout. Quick, structured online classes offer a brilliant solution, especially if you’re working from home or juggling other responsibilities. Look for classes tailored to menopausal women—these often focus on low-impact moves that are easier on your joints while being highly effective.
In my programme, for instance, we offer a variety of live and on-demand classes throughout the week, so you can join live if that works for you or fit in a recorded session when you have time. These shorter classes (some just 30 minutes!) give you flexibility, whether you’re a morning exerciser or prefer to squeeze it in after work.
3. Focus on Eating for Balance, Not Deprivation
As oestrogen levels decline, our metabolism slows, and weight gain—especially around the middle—becomes a common struggle. But starving yourself or cutting out foods you enjoy isn’t the answer. Instead, aim for balanced meals rich in protein, healthy fats, fibre, and plenty of colourful vegetables.
Protein, in particular, becomes more important in menopause as it helps maintain muscle mass, boosts metabolism, and keeps you feeling fuller for longer. If you’re unsure where to start, a structured plan like **The Renew Plan** can give you easy-to-follow guidance on eating well without feeling restricted. This 30-day plan is designed to help you kick-start healthy habits with nutrient-dense recipes that support stable blood sugar and keep energy levels consistent throughout your day.
4. Improve Sleep Quality with Simple Changes
Sleep often becomes elusive in midlife, and poor sleep can worsen symptoms like fatigue, anxiety, and even weight gain. The good news? Small adjustments to your sleep routine can make a big difference.
Creating a sleep-friendly environment, setting a regular bedtime, and limiting caffeine and screen time in the evenings all contribute to better rest. And if you find yourself staying up late simply because you’re putting everyone else’s needs first, learning to set boundaries around bedtime can be life-changing. This often means saying “no” to requests that eat into your rest time—a skill that becomes essential in midlife.
On the Move Over Menopause programme, we run a Rest and Sleep Challenge, offering guided steps to help you develop a routine that actually works. By making small, targeted changes, you can start sleeping better and feeling more refreshed each morning.
5. Manage Midlife Stress and Overwhelm with Mindfulness
Midlife is often a high-stress season. You might be juggling work, managing family responsibilities, and caring for elderly parents or even grandchildren—all while dealing with the physical and emotional shifts of menopause. Add in sleep struggles and declining energy, and it’s easy to see why so many women experience anxiety and overwhelm.
Incorporating mindfulness techniques can be incredibly grounding. Simple practices like deep breathing, meditation, or even a short walk outside can reduce stress and give you a moment of calm. My programme includes a Creating Calm Challenge and mindfulness practices designed to fit into your day, helping you manage stress and tackle worry in ways that are effective and practical.
6. Join a Community for Support, Connection, and Accountability
One of the biggest factors in a successful menopause journey is having support from other women who understand what you’re going through. A supportive community offers a safe space to share experiences, swap tips, and receive encouragement.
On the Move Over Menopause programme, our private WhatsApp community is always active, providing you with access to coaches, peers, and ongoing support. Many women say this sense of connection is a huge part of their success—knowing you’re not alone makes a world of difference.
7. Learn from the Experts with Menopause-Specific Masterclasses
With so much conflicting information out there, it’s hard to know what really works for managing menopause. Access to expert advice on nutrition, mental health, and other key areas of menopause can be invaluable. My programme includes **Masterclasses from some of the UK’s top menopause experts**, so you’re equipped with trusted, evidence-based knowledge to help you make informed choices about your health.
8. Tackle Midlife Challenges with Mini Group Challenges
Sometimes, the smallest changes lead to the biggest improvements. That’s why we include mini group challenges focused on areas like Better Balance, Rest and Sleep, and 30 Plants, giving you targeted ways to introduce positive habits into your life. These challenges are designed to fit around your busy schedule and keep you moving forward, one step at a time.
Choosing the Right Support: The Move Over Menopause (MOM) Programme
If you’re looking for a structured, supportive approach to navigating menopause without HRT, the Move Over Menopause (MOM) programme could be exactly what you need.
This six-month online journey covers all the areas we’ve discussed above, from managing anxiety and weight gain to improving sleep, and includes:
- An Understanding Menopause Foundation Programme
- Unlimited Access to 11 Weekly Fitness Classes live or on-demand
- Two 1:1 Sessions** with me to address your personal goals
- The Renew Plan** – a 30-day eating guide to kick-start healthy habits
- A Private WhatsApp Community – offering support from coaches and peers
- A Library of Hi-Protein Recipes for balanced meals
- Masterclasses with Leading Menopause Experts
- Mini Group Challenges – such as Creating Calm, Rest and Sleep, and Better Balance.
With the MOM programme, you’ll have access to a comprehensive, step-by-step approach to managing menopause symptoms naturally, along with the support and accountability to keep you moving forward.
If you’re ready to put yourself first, let’s get started.
👉 Ready to make a change?
Learn more about the Move Over Menopause Programme here
