Although the menopause is dated from the last menstrual period, most women experience symptoms in the five to ten years beforehand, as the number of egg follicles (which produce oestrogen and progesterone hormones) dwindles. During this time, many women will notice a spectrum of troublesome symptoms, including: Zheng, J., Mao, X., Ling, J., He, Q., Quan, J., & Jiang, H. (2014). Association between serum level of magnesium and postmenopausal osteoporosis: a meta-analysis. Biological trace element research, 159(1-3), 8–14.

There's many resources available online and in stores such as Holland & Barrett, Boots and even Dunelm that will give you some much needed advice. Sarri, G., Pedder, H., Dias, S., Guo, Y., & Lumsden, M. A. (2017). Vasomotor symptoms resulting from natural menopause: a systematic review and network meta-analysis of treatment effects from the National Institute for Health and Care Excellence guideline on menopause. BJOG: an international journal of obstetrics and gynaecology, 124(10), 1514–1523. For both early menopause and perimenopause, the symptoms are the same. As both are taking you towards the change of menopause, the same thing is happening to your body.Many women find that intimate lubricants help relieve vaginal dryness, making sex pleasurable again. Similarly, fluctuations in the level of progesterone, the hormone which regulates when the uterine lining is shed and also controls the intensity and duration of bleeding, can lead to irregular periods and unpredictable bleeding. Causes of irregular periods Sage extract has several studies suggesting that it may be helpful in reducing hot flushes that affect 80% of women experiencing the menopause. Although this claim isn't yet EU-approved, many women worldwide use the herb and testify to its effectiveness. For instance, excessive consumption of caffeine and alcohol, known stressors, can exacerbate feelings of anxiety, whilst intake of vitamin E may relieve tension and reduce feelings of stress, due to its antioxidant properties. Omega-3 fats have also been found to help with feelings of depression, as well as prevent hair loss: another symptom of perimenopause. Some GLA is also converted into hormone-like substances known as series 1 prostaglandins, which relax blood vessels to improve blood flow to the skin, decrease inflammation to reduce redness, and improve nerve function to reduce itching and discomfort.

St John's wort is a traditional herbal medicine used to relieve a low mood. Its vibrant yellow petals have numerous pinpoint glands that contain a fluorescent red dye. This dye contains substances such as hypericin and hyperforin, which have a natural antidepressant action. This failure causes our oestrogen levels to fall, which tells our brain to send more signals to our ovaries to try and get them to release an egg. This is what leads to the dreaded and infamous symptoms of the menopause. Around 75% of menopausal women experience hot flushes, and research has shown a significant reduction in their severity and frequency from taking 400IU of vitamin E per day. The same dose of vitamin E has also been shown to help reduce vaginal dryness. Good food sources include avocados, seed oils, nuts, leafy green vegetables, whole grains and wheat germ. If you opt for a vitamin E supplement, look for one that contains d-alpha-tocopherol, as this is better absorbed. Omega-3 essential fatty acidsWe all know about the dreaded menopause symptoms. But how bad are they really? Healthista spoke to the experts to try and debunk common menopause myths Exercise will also help to keep meno-middle at bay – combine regular cardio workouts with Pilates or yoga, which are both excellent for toning abdominal muscles. The first step may be to get a supplement that works specifically for your needs, that will help to calm those unwanted symptoms down and improve your quality of life. Many women are prescribed HRT as a prevention for osteoporosis, particularly if they have gone through an early menopause or have had a full hysterectomy. However, supporting bone density doesn't rely on just having the right hormones present. There are key nutrients too, of which one is vitamin D.