Independent health store advice on soothing the symptoms of the menopause

Looking for advice on natural health and wellbeing? Your local independent health store can offer a wealth of expertise. This month we talk to Sarah Dicken, shop manager at Demeter Health in Sandbach

Here at Demeter Health we are frequently asked for tips and advice on managing the menopause by many women. This includes perimenopause and life after finishing HRT. Most women find they still need support even after coming off HRT, so it’s a topic that comes up frequently. It happens to us all, and the symptoms women mention often include hot flushes, brain fog, anxiety, insomnia, low energy, and low mood. We’ve had a lot of interest in our social videos around menopause, and we’re so pleased people are more confident to speak up and ask for support.

Supplement suggestions
In terms of products, one of our top recommendations is Lambert’s Starflower Oil, which is excellent for hormone balance and especially good for hot flushes. Natures Aid Ashwagandha is a fantastic adaptogen that helps the body cope with stress, supporting energy, sleep, and anxiety.

Another favourite is A.Vogel’s Menosan, which is a sage tincture that helps with excessive sweating.

A good vitamin B complex is beneficial for the nervous system and helps with mood and energy. Magnesium is great for both energy levels and improving sleep. Many women also experience joint pain during menopause, because lower oestrogen levels affect calcium absorption, so calcium and vitamin D are important. Collagen can support the elasticity of ligaments and cartilage, which is useful for joint health, and it also has positive effects on the skin and wrinkles.

Dietary strategies and stress relief
Diet plays a key role in menopause management. Eating good-quality protein is essential for maintaining muscle mass and helping with recovery from exercise, even in forms like tofu. It also supports healthy hair, which many women find begins to thin during menopause. B vitamins and iron are helpful here too, especially if iron levels are low. Minimising processed foods, caffeine, and alcohol is important, as they can worsen hot flushes. Herbal teas and caffeine-free coffee alternatives are good options. In terms of stress relief, practices like yoga, meditation, and using essential oils such as lavender can be really supportive for both mind and body.

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