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Key tips for managing the menopause



In Spain, more than 2.6 million women suffer from menopause related symptoms. It is estimated that only four out of ten women treat these symptoms, which in many cases directly affect their quality of life.

New research commissioned by The 1:1 Diet by Cambridge Weight Plan has revealed that menopausal weight gain is causing a drastic effect on self-confidence in a quarter (25%) of women. One in 10 even admitted their confidence was at an all-time low due to their weight gain symptom. 

While some women suffer from hair loss (25%) and insomnia (56%), the most common side effects have been revealed as hot flushes (83%), fatigue (66%) and weight gain (61%). Almost half (43%) of women questioned said they found weight gain to be the most distressing menopausal symptom to contend with. 

Dr Ella Russell, a private GP and menopause specialist, shares her top tips for women experiencing perimenopause and menopause .

Dr Ella Russell said: “Making sensible lifestyle choices during your perimenopause and menopause will be one the best decision you can make, and there are a number of tips you can follow to manage this life stage as best as you can.”

  1. Take control where you can, your Lifestyle choices could make a huge difference to how your symptoms impact on your life and your future health and well-being. Maintaining a healthy weight, exercising regularly, not smoking, minimizing alcohol intake, and making sure you get enough sleep are vital as you transition through this period in your life. 
  2. Educate yourself and those around you. If your periods have changed or you are getting flushes or sweats, speak to your doctor about perimenopause or menopause. One of the biggest barriers to women receiving the right care for their perimenopause and menopause when they need it, is women not recognizing that their symptoms may be related to their hormones. 
  3. Be honest if menopause is affecting your relationships. Talk about how you are feeling with your partner and don’t be afraid to ask if you need their support. Menopause isn’t something we should be afraid of discussing. It’s an inevitable process, so it’s about managing as best you can. 
  4. Talk to your manager at work. If the menopause is affecting your performance at work, acknowledge this and discuss this with your manager or someone in HR. 

Contact The 1:1 Diet Consultant near to you, or our head office who will inform you about the most appropriate Step for you from our weight loss Plan.


  • Efsalogo
    European Food Safety Authority.
    European agency for scientific advice and communication of the risks associated with the food chain.
  • Foodstandardsagencylogo
    Food Standards Agency.
    Government is the department of the United Kingdom that works to protect the public health of consumers over food.
  • Evidence Based
    Evidence based.
    Practice based on scientific evidence and the realization of medical-scientific studies that prove its certainty.