Snog, Marry, Avoid: The Menopause Edition

lynsey635
Aug 17
4 min read

Which menopause tools are worth a fling, which deserve lifelong commitment and which should be left firmly on the shelf?

Let’s face it: menopause has become big business. From miracle creams to overpriced supplements, it sometimes feels like the wellness world sees women’s midlife not as a transition, but as a marketplace.

But strip away the noise, and there are things genuinely worth trying, some to commit to forever, and others that we’d do well to avoid. Here’s my no-nonsense dating handbook for menopause.

💋SNOG:

HRT & Symptom Tracking

Like any romance, my relationship with HRT didn’t start smoothly. In fact, it took me 18 months to decide if we were a good fit.

We've had many rocky dates: patches falling off mid-gym session, a red rash blooming on my thigh, the faff of reordering prescriptions in tiny quantities while navigating GP gatekeeping. We tried gels, different patches, different doses, and even added testosterone to the mix. Honestly, there were moments I was ready to call it quits.

But here’s the thing: science is becoming clearer that HRT isn’t just about symptom relief.

Evidence check:

NICE guidelines confirm HRT is the most effective treatment for hot flushes, night sweats, mood, and sleep issues.
Emerging research suggests it also supports bone density and may reduce risk of heart disease and dementia when started within 10 years of menopause.

So while it’s not perfect (and it isn’t for everyone), it can be a valuable option. For now, we’re sticking together, and who knows, one day we might get married!

⚠️ One caveat: HRT can’t be your only date. As I always explain to my clients, it works best alongside lifestyle habits, including movement, sleep, nutrition, and stress care.

Symptom Tracking

Truthfully? I’d like this to be a marriage. But habits ebb and flow- life (and my forgetful brain!) sometimes gets in the way. As I often share with clients, building any new practice takes repetition, patience, and self-compassion.

That said, symptom tracking can be a real game-changer when done with intention and followed by action from what you learn.

Evidence check:

Research shows symptom journaling increases self-awareness, supports clearer conversations with healthcare professionals, and can reduce stress by making sense of what feels overwhelming.
Digital apps are handy, but a simple notebook works just as well.

But… it’s not always a forever relationship. Tracking everything, all the time, can get exhausting. Think of it as a powerful tool, not a lifelong rule.

MARRY:

Self-Compassion, Knowledge & Movement

If I could marry sooner, I would have, they are the loves of my life.

Knowledge and self-compassion

Books, research, and learning they’re my not-so-secret obsession. Had I “married” this commitment earlier, I would have been more prepared for menopause, maybe even spotted signs of early menopause sooner. But like any marriage, this one has made me stronger, and it helps me help others.

Knowledge feeds self-compassion: when we understand what’s happening in our bodies and minds, we’re so much more forgiving, less self-critical, and clearer about what we actually need, though I’ll be honest, self-compassion has not come easy to me.

MOVEMENT -

For me, that means strength training and walking - keeping my bones strong, my head clear, and my inflammation low.

Evidence check:

Resistance training improves bone density (critical post-menopause when bone loss accelerates), supports muscle mass (to keep metabolism healthy), and reduces inflammation linked to heart disease.
Regular exercise is also linked to better sleep, mood, and cognition.

Real Food -

Nourishing food - not ultra-processed, but rich in fibre, plants, and protein.

Evidence check:

Diets high in whole foods and fibre are linked to lower risk of cardiovascular disease, osteoporosis, type 2 diabetes, and even depression.

These aren’t flashy one-night stands. They’re lifelong commitments that keep giving back.

AVOID:

“Menopause-Branded” Everything

Here’s what I’d swipe left on: anything with “menopause” slapped on the label and an inflated price tag - powders, supplements, face creams, even clothes. The list is endless, and sadly it’s often just another way of exploiting women at this stage of life.

The truth? There’s no quick fix.

Evidence check:

Most menopause-branded supplements lack clinical trials to support their claims. Many are no better than a placebo.

Skin creams can’t “balance hormones”, powders won’t “reverse menopause”, and no supplement is a substitute for evidence-based care.

That said, as I share with my clients, if a product makes you feel good and doesn’t harm your body, wallet, or mind then the placebo effect can be powerful. Just be clear on what’s evidence, and what’s marketing.

Menopause isn’t a marketing category. It’s a life stage. And what women deserve isn’t gimmicks, it’s compassion, community, science-backed and experienced support.

So there you have it: my Menopause Edition of Snog, Marry, Avoid.

Snog: HRT (complicated but worth it, with growing evidence for long-term benefits).

Marry: Knowledge, self-compassion, movement, and nourishing food (all backed by decades of research).

Avoid: Overpriced menopause-branded nonsense (mostly marketing, not medicine).

Because thriving in menopause isn’t about quick fixes, it’s about building relationships (with ourselves, our bodies, and yes, sometimes our GPs) that last.

Lynsey x

Ps. And just so you know, in real life my Snog/Marry/Avoid would look a little different:

💍 Marry – my husband, all day every day.

💋 Snog – Tom Hardy (obviously).

🚩 Avoid – Workplaces that ignore women’s health and wellbeing.