Menopause, breaking it down...




  • the ceasing of menstruation - (typically between the ages of 45 and 50).


During menopause, the body undergoes several hormonal changes that can lead to various physical symptoms. Some common physical symptoms of menopause include:

  • Hot flashes: A sudden feeling of heat that spreads throughout the body, often accompanied by sweating and a rapid heartbeat.
  • Night sweats: Hot flashes that occur at night and can disrupt sleep.
  • Vaginal dryness: A decrease in estrogen levels can cause the vaginal tissues to become thinner and drier, leading to discomfort during intercourse.
  • Changes in menstruation: Menstrual periods may become irregular, heavier or lighter, or may stop altogether.
  • Sleep problems: Menopause can cause insomnia, difficulty falling asleep or staying asleep, and frequent waking during the night.
  • Mood changes: Irritability, mood swings, depression, anxiety and fatigue are common during menopause.
  • Weight gain: Hormonal changes during menopause can lead to weight gain, particularly around the abdomen.
  • Joint pain: Menopause can cause joint pain and stiffness, especially in the hands and feet.

It's important to note that not everyone will experience the same symptoms during menopause, and the severity and duration of symptoms can vary. If you are experiencing physical symptoms of menopause, you may want to talk to a healthcare provider about treatment options to help manage your symptoms.

Emotional/ Mental

Emotional and mental health issues are common during menopause and can have a significant impact on the quality of life. Here are some of the most common emotional and mental health issues that are experienced during menopause:

  • Mood swings: Fluctuations in hormones during menopause can cause mood swings, which can range from mild to severe.
  • Anxiety and depression: Hormonal changes can also lead to increased anxiety and depression. Feelings of sadness or hopelessness may be experienced, and a loss of interest in activities they once enjoyed.
  • Insomnia: Difficulty sleeping is a common symptom of menopause. Insomnia can lead to fatigue, irritability, and difficulty concentrating.
  • Irritability:  It is much easier to become easily irritated during menopause, which can strain relationships with loved ones.
  • Memory problems: Frequently reported difficulties with memory and concentration during menopause, which can be frustrating and impact daily life.
  • Decreased self-esteem: Changes in the body during menopause can lead to decreased self-esteem and feelings of inadequacy.

It's important to note that not everyone will experience these symptoms during menopause, and some people may experience them to a greater or lesser degree than others. If you are experiencing emotional or mental health issues during menopause, it's important to seek support from a healthcare provider or mental health professional. They can help you manage your symptoms and improve your quality of life.


There are several medication options for menopause. Here are some of the most common ones:

  • Hormone Therapy: This is the most effective treatment for menopause symptoms. Hormone therapy replaces estrogen and/or progesterone that the body stops producing during menopause. It can be taken in the form of pills, patches, gels, creams, or vaginal rings. However, it is important to note that hormone therapy is not suitable for everyone, and should only be prescribed by a healthcare provider after a thorough evaluation.
  • Non-hormonal Medications: These medications can help alleviate some of the symptoms of menopause, but they are not as effective as hormone therapy. Some examples include antidepressants, such as selective serotonin reuptake inhibitors (SSRIs), and gabapentin.
  • Vaginal Estrogen: This is a low-dose form of estrogen that is applied directly to the vagina in the form of a cream, tablet, or ring. Vaginal estrogen can help alleviate vaginal dryness, itching, and pain during sex.
  • Complementary Therapies: Sometimes relief from menopause symptoms can be found through complementary therapies, such as herbal supplements, acupuncture or yoga. However, it is important to talk to a healthcare provider before trying any of these treatments to ensure their safety and effectiveness.

It is important to discuss any medication options with a healthcare provider to determine the best course of treatment for each individual.


While menopause is a natural and normal process, it can be associated with a range of social problems, including:

  • Stigma and discrimination: Menopause is often viewed as a negative and undesirable phase of life. Individuals may feel stigmatised and discriminated against because of their age and the changes that occur in their bodies during menopause. This can lead to negative attitudes towards menopause in the workplace, social settings and even within families.
  • Health issues: Menopause is associated with a range of health issues, including hot flashes, night sweats, vaginal dryness, and mood swings. These symptoms can have a significant impact on the quality of life and may affect abilities to work or engage in social activities.
  • Reduced social support: A reduction in social support from family and friends may be experienced. This can be due to a range of factors, including age-related changes in social networks, the stigma associated with menopause and the tendency to prioritise caregiving responsibilities over their own personal needs.
  • Economic challenges may well be faced during menopause, particularly if health issues are experienced that affect someone's ability to work. Additionally, age-related discrimination in the workplace can affect earning potential and financial security.

Overall, menopause can be a challenging time, particularly in social and cultural contexts where it is stigmatised and misunderstood. However, with the right support and resources, everyone can navigate this transition and maintain their health, well-being, and social connections

vEgo Boost Journal 

Dive deeper into all things menopause-related with our journaling page: full of facts, blogs, worksheets, info, tips & tricks.

Our aim is to empower YOU to take back control by improving your understanding and knowledge of how to live your best life during the menopause and beyond, with no topic off limits. Let's bring the menopause out into the open. 

 New and exclusive content will be added weekly from 1st June 2023. 

How Lavender Boosts Mood

Lavender is widely known for its relaxing and soothing properties, but it can also have mood-boosting effects. Here are some ways lavender can help boost your mood:


  • Reducing stress: Lavender has been shown to reduce stress levels and promote relaxation. When you feel less stressed, your mood is likely to improve.


  • Improving sleep: Lavender can help improve the quality of your sleep. When you get enough restful sleep, you are more likely to wake up feeling refreshed and in a better mood.


  • Enhancing cognitive function: Lavender can help improve cognitive function and enhance memory. When you feel sharper and more alert, you may experience a mood boost.


  • Easing anxiety and depression: Lavender has been found to have anxiolytic (anti-anxiety) and antidepressant properties. When anxiety and depression symptoms are reduced, your mood may naturally improve.


  • Providing aromatherapy benefits: The scent of lavender can be calming and uplifting, which can help boost your mood. Aromatherapy with lavender can be a quick and easy way to improve your mood throughout the day.


Overall, lavender can help boost mood by reducing stress, improving sleep, enhancing cognitive function, easing anxiety and depression, and providing aromatherapy benefits.



How Candles Can Improve Your Mood

Candles can improve your mood in several ways:


  • Aromatherapy: Candles can be scented with essential oils that have a calming effect on the mind and body. For example, lavender is known to promote relaxation and reduce stress, while peppermint can improve focus and concentration.


  • Soft lighting: The warm, soft glow of candles can create a cosy and relaxing atmosphere, which can help to ease tension and promote a sense of calmness.


  • Ritual: Lighting a candle can be a meditative and grounding ritual that helps to centre your thoughts and bring a sense of mindfulness to your day; giving you a chance to pause, reflect and gain any necessary perspective.


  • Decorative: Candles can also be used as decorative elements in your home, which can create a sense of beauty and harmony in your surroundings, which can have a positive impact on your mood.

Overall, candles can be a simple yet effective way to improve your mood and promote a sense of well-being in your daily life.



Benefits of Aromatherapy Use During Menopause

Aromatherapy can be a helpful tool during menopause because it may help to alleviate some of the common symptoms associated with this transition. Menopause can cause a range of physical and emotional symptoms, including hot flashes, night sweats, mood swings and insomnia.

Essential oils, which are the basis of aromatherapy, contain chemical compounds that have been shown to have a variety of therapeutic effects. Some essential oils may have calming or uplifting properties, while others may have anti-inflammatory or hormone-balancing effects.

For example, lavender essential oil is often used to promote relaxation and reduce anxiety and depression, which can be particularly helpful for those experiencing mood swings or insomnia during menopause. Clary sage essential oil is another oil that is often used during menopause because it may help to balance hormones and reduce hot flashes.

However, it's important to note that while aromatherapy certainly can be a helpful tool within complimentary therapies, it should not be used as a substitute for medical treatment and/or HRT. Anyone experiencing symptoms of the menopause should speak with their healthcare provider to develop a comprehensive treatment plan that addresses their individual needs.



Holistic Menopause Approaches

Menopause is a natural biological process that marks the end of menstruation, and in turn, natural reproductive years. During this time, the body undergoes hormonal changes that can cause a variety of physical and emotional symptoms, such as hot flashes, mood swings and sleep disturbances. While there is no magical cure for menopause, there are various holistic therapies that can help in the management of symptoms and improving overall well-being. Here are some examples:


  • Acupuncture: This ancient Chinese therapy involves the insertion of thin needles into specific points on the body to balance the flow of energy. Acupuncture has been shown to be effective in reducing hot flashes, insomnia, and other menopause-related symptoms.



  • Mind-body techniques: Practices such as yoga, meditation and tai chi can help reduce stress and improve mood. These techniques can also improve sleep quality and reduce hot flashes.


  • Dietary changes: Eating a balanced diet that includes plenty of fruits, vegetables, whole grains and lean proteins can help significantly with managing menopausal symptoms. Avoiding caffeine, alcohol and spicy foods can also help reduce hot flashes. Sometimes a plant-based diet suits a variety of dietary and lifestyle needs, but this is very much an individual's decision.


  • Exercise: Regular physical activity can help maintain a healthy weight, reduce stress and improve sleep quality. Activities such as walking, swimming and cycling are great options during menopause, but always choose an activity you find pleasure in!


It's important to remember that everyone's experience of their menopause is unique, and what works for one person may not work for another. It's always a good idea to consult with a healthcare provider before trying any new therapies, supplements or activities.



Maintaining a Positive Mindset During Menopause

Maintaining a positive mindset during menopause can be extremely challenging, but it is essential for your well-being. Here are some tips that can help:


  • Educate yourself: Learn as much as you can about menopause, its symptoms, and its effects on your body and emotions. Understanding what is happening to you, and why, can help you feel more in control and less anxious.


  • Practice self-care: Take care of your physical, emotional, mental and spiritual health. Eat a healthy diet, exercise regularly and get enough sleep. Practice relaxation techniques such as yoga, meditation, massage, acupuncture, journaling, aromatherapy or deep breathing exercises.


  • Stay connected: Menopause can be a lonely and isolating experience. Stay connected with friends and family members who can provide emotional support and encouragement. Join a support group or online community with others going through menopause.


  • Seek professional help: If you are experiencing severe symptoms such as depression, anxiety or hot flashes that are affecting your daily life, seek help from a healthcare professional. They can provide you with specialist guidance, support and medication advice.


  • Focus on the positive: Try to focus on the positive aspects of your life and the changes that come with menopause. Use this time as an opportunity to make positive changes in your life, such as pursuing new hobbies or spending more time with loved ones. Gratitude journals and practises can be beneficial to mindset and perspective.


Remember, menopause is a natural part of life, and it does not define you. With the right mindset and support, you can navigate this transition with grace and positivity.



Benefits Of Journaling in Menopause

Journaling during menopause can be a useful tool for managing symptoms and promoting overall well-being. Here are some potential benefits of journaling during menopause:


  • Emotional processing: Menopause can bring about a wide range of emotions, from anxiety, depression and irritability to sadness, anger and grief. Journaling can help to process and work through these emotions, providing a safe space to express intimate thoughts and feelings.


  • Increased self-awareness: Journaling can be beneficial in raising self-aware of a very personal situation, when time is taken to reflect on experiences and reactions. This increased self-awareness can lead to greater self-acceptance and a stronger sense of identity.


  • Improved sleep: Sleep disturbances are common during menopause, but journaling before bed can help unwind and calm an overactive or stressed mind. This can lead to improved sleep quality and a better overall mood during the day.


  • Better communication with healthcare providers: Keeping a journal of menopause symptoms can be helpful in communicating with healthcare providers. Enabling symptoms to be consistently tracked over time will provide doctors with more accurate information about individual experiences. (From 1st July you will find a downloadable symptom tracker sheet on the vEgo Boost shop page).


  • Improved cognitive function: Journaling can be a brain-boosting activity, promoting cognitive function and memory retention. This is especially important during menopause, when cognitive changes and forgetfulness may be experienced (sometimes referred to as 'brain fog').


Overall, journaling can be a helpful tool for anyone, regardless of their background/ circumstances, going through menopause - providing a safe space for emotional processing, gaining perspective, self-reflection and symptom tracking.



Menopause Self-Care Tips

Menopause is a time of significant changes in the body and can cause uncomfortable symptoms such as hot flashes, mood swings, and sleep disturbances. Self-care can play a crucial role in helping to manage symptoms and improve overall well-being during menopause. Here are some self-care tips for menopause:


  • Eat a healthy diet: Eating a healthy and balanced diet can help manage menopausal symptoms. Include foods that are high in calcium, such as milk, cheese and yogurt, to support bone health. Also, eat plenty of fruits, vegetables and whole grains to ensure you are getting enough nutrients. (Don't worry, chocolate is still allowed as a treat).


  • Exercise regularly: Regular exercise can help improve mood, reduce hot flashes, and promote bone health. Try to engage in moderate exercise for around 30 minutes at least 3 times of the week. The key is finding something you enjoy. Dancing around the kitchen, swimming, walking the dog, whatever it is, if you enjoy it you will be more likely to be consistent.


  • Stay hydrated: (Wine doesn't count!) Drink plenty of water throughout the day to help manage symptoms such as hot flashes and dry skin.


  • Practice stress management techniques: Menopause can be an incredibly stressful time. Try relaxation techniques such as deep breathing, meditation, journaling, aromatherapy or yoga to help reduce stress and improve overall well-being.


  • Get enough sleep: Menopause can disrupt sleep patterns, so it is important to establish good sleep habits. Stick to a consistent sleep schedule, avoid caffeine and alcohol before bed, and create a relaxing bedtime routine, incorporating a detox salt bath and a spritz of lavender pillow spray to help you drift off.


  • Seek support: Connect with others going through menopause, either in person or online, for support and advice. Also, talk to your healthcare provider about any concerns or questions you may have about menopause. You don't have to deal with the menopause alone.


  • Treat yourself: whether you buy yourself a luxury coffee, read that new book you bought ages ago, go to the cinema by yourself (complete with popcorn and VIP seat!), book yourself in for a massage or facial or treat yourself to a manicure - the possibilities are endless. Indulge in whatever makes you smile!


  • Find joy in the small things: often the little things get swept under the big 'pile' of day to day life. Notice the sunset or sunrise, text or call a loved one, watch the clouds go by, declutter 10 items and enjoy the extra space (more about the benefits of decluttering coming up in a future blog!), sing to your favourite song, turn the radio up and sing your heart out or listen to an uplifting/ inspiring/ empowering podcast.


Remember that everyone's experience with their menopause is unique, and what works for one may not work for another. It is essential to prioritise self-care daily and listen to your body's needs during this time of transition.



NEW!!  17 Positive Menopause Affirmations to boost your day! 

(repeat as often as needed)


• Menopause is a natural part of my journey.

• I will embrace my journey with grace & positivity.

• I am grateful for my body and all the amazing things it has done for me throughout my life, including bringing me to this new phase.

• Menopause is not a burden but an opportunity to grow & evolve into the next stage of my life.

I trust my body to make this transition smoothly.

• I am taking good care of myself to support my body's needs.

• I am strong, wise & capable of navigating this transition with ease & confidence.

• I am surrounded by love & support.

• I am open to learning & growing through this experience.

• Menopause is a time for self-reflection & personal growth.

• I am excited to explore all the possibilities ahead of me.

• I release any negative beliefs or fears about menopause.

• I choose to focus on the positive aspects of this new journey.

• I honour my body & my emotions.

• I am gentle & compassionate with myself as I go through this transition.

• I am grateful for the wisdom & insights that menopause brings.

• I embrace this new phase of my life with joy and optimism.




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