Beyond HRT: Understanding Your Menopause Choices

October Spotlight · Exploring Your Options

There isn’t one correct way to approach menopause. Some people have few symptoms; for others, changes in sleep, mood, temperature, comfort or concentration have a major impact on daily life.

And if you’re already exhausted by years of appointments, the thought of starting another medical journey can be daunting.

Your preferences deserve to be heard. So does accurate information about the benefits, limitations and risks of different approaches.

HRT is one option — and it deserves a fair conversation

Hormone replacement therapy (HRT) can help manage many menopause symptoms. It comes in different forms, including patches, gels, sprays and tablets. The type offered depends on medical history and whether you still have a uterus. It isn’t right for everyone, and the benefits and risks should be discussed individually.

Choosing not to use HRT is also a choice. It doesn’t mean you have to struggle without support.

There are non-hormonal approaches too

Depending on which symptoms are troubling you, a clinician may discuss non-hormonal medicines, menopause-specific cognitive behavioural therapy (CBT), or other support. CBT can help some people manage sleep problems, low mood or hot flushes. Practical changes such as a cooler sleeping environment, regular movement, rest and managing individual triggers may also help.

Ask what each approach is intended to help, how long it might take, and what should prompt a review.

What about herbs, oils and homemade remedies?

Many women are curious about complementary approaches. SIS founder Tamalyn describes using a personal bedtime routine with a homemade magnesium foot spray, clary sage and lavender. She reports sleeping better and feeling less irritable when she follows that routine, with symptoms returning when she stops.

That’s her experience, not evidence that the spray changes hormone levels or will help everybody. There is insufficient reliable clinical evidence that topical magnesium or essential oils correct hormonal imbalance or consistently treat menopause symptoms. Supplements and botanicals can have side effects or interactions; essential oils can irritate skin, particularly when not properly diluted.

It’s reasonable to talk about what has helped you. It is also sensible to check product safety with a pharmacist or qualified clinician and to avoid replacing necessary assessment with self-treatment.

A decision doesn’t have to be forever

What suits you now may change. You can ask for information, take time to think, choose an approach, review how you’re feeling and change course with appropriate advice.

Consider taking these questions with you:

1. Which symptoms are most likely to improve with each option?
2. What are the known risks and uncertainties for someone with my history?
3. Is there a non-hormonal option I could try?
4. Are any supplements or oils I use likely to interact with medicines or irritate my skin?
5. When should we review the plan?

Your body. Your questions. Your informed choice.

Read Tamalyn’s personal menopause story and our explainer on recognising menopause after hysterectomy.

Sources

• NICE — Menopause: identification and management
• NHS — Treatment for menopause and perimenopause
• NHS — Things you can do to help menopause symptoms

General educational information, updated 27 October 2026. This is not individual medical advice.