When HRT Isn’t an Option

lynsey635
Jul 3
3 min read

Updated: Aug 15

What to do when hormone therapy doesn’t feel right — or isn’t on the table at all

If you’ve been told HRT isn’t for you, or you’ve tried it and felt worse, it can feel like you’ve been left out of the menopause support conversation.

You’re not alone, and you haven’t run out of options.

But what if HRT isn’t an option?

HRT (also called MHT) often takes centre stage in menopause care and for many, it can be life-changing. Around 15% of women aged 45–64 in England are currently prescribed HRT, up from 11% just two years ago.

But there are many reasons it might not be right for you.

You may have had oestrogen-receptive breast cancer.
Your GP may have advised against it for health reasons.
You might have tried it, but didn’t feel better.
Or maybe it simply doesn’t feel right for you.

Whatever the reason, you deserve to feel supported and confident in your options.

Still Considering HRT?

If you’ve tried one type of HRT and it didn’t suit you, ask whether different doses, hormone combinations, or delivery methods - such as patches, gels, or sprays - have been explored. If it’s truly not safe or suitable, there are still effective ways to manage symptoms and protect your health.

4 Supportive Shifts When HRT Isn’t Right for You

Focus on Nervous System Regulation

Without hormone support, your body needs more from your stress systems. Regular grounding practices like breathwork, cold water exposure, or even a daily walk can help calm the cortisol spike and reduce inflammation that menopause often brings.

Nourish your Brain & Bones

Estrogen supports memory, mood, and bone health. Without HRT, you’ll want to focus even more on protective tools, like omega-3 fats, magnesium, strength training, and plenty of good sleep (as best you can!).

Build your Care circle

When you're not getting the “standard” care route, you need to consider your "team" a nutritionist, a coach, a proactive GP, a friend who listens without advice. It’s okay to ask for more than one kind of support.

Speak with your GP or Health Care Professional

Chat about alternative medications that can help manage common symptoms like hot flushes, night sweats, low mood, or anxiety. Treatments such as certain antidepressants, clonidine, or gabapentin may be offered depending on your individual needs and health history. You don’t have to suffer in silence; your GP can work with you to find a safe, effective approach that supports your wellbeing.

Glow Science: Why These Shifts Matter

Menopause isn’t just an ending — it’s a neurological upgrade, even if you don’t take HRT!

For many women, the lack of monthly hormonal fluctuations post-menopause allows the brain to stabilise, especially if you’ve been sensitive to these changes in the past. This new hormonal baseline can:

Free up brain space: The brain’s energy can shift away from reproduction and towards creativity, problem-solving, and self-directed goals.

Strengthen resilience: Life experience plus a calmer hormonal baseline can make it easier to see challenges in perspective and bounce back quicker.

Your post-menopause brain is wired for long-term thinking, sharper self-awareness, and deeper purpose - which means this stage of life can be one of your most powerful yet.

Client Story

*Claire felt completely shut out after being told HRT wasn’t safe for her. She was struggling with mood dips, broken sleep, and a sense of loss.

Together, we focused on nervous system support, boundaries around her time and energy, and rebuilding physical strength. It didn’t fix everything, but she slowly felt more like herself again. And that’s the goal.

*changed for anonymity

One Small Spark- If HRT isn’t an option

Remember: consistency beats intensity. One small spark, done daily, can create real change.

This month, choose from one of these simple practices

Morning light - 10 minutes of morning light,

A Brisk Walk - a 20-minute walk to reset during the day

Know your options - arrange a GP appointment to discuss options

Start small, stay steady and watch your glow return.

Coaching questions:

What have you been told just to cope with, and how did that feel?

If you had been heard and supported, what would have changed for you?

What’s one small, manageable change you could make this week to support your body and mind without adding pressure?

We recommend:

Looking for more guidance? These expert resources are ones we love & will help you navigate menopause with science-backed insights and real-life strategies.