Navigating menopause, with or without HRT
Whether your decision is to take HRT or not, no one needs to go through menopause alone
Introduction
For many, the journey through menopause can feel like stepping into the unknown; physically, emotionally, and hormonally. Hormone replacement therapy (HRT) is often presented as the default option, and it can be a brilliant one for many.
My role isn’t to advise on whether or not to take it; that’s outside of my remit and I encourage anyone to have a conversation about it with their GP as early as possible once any symptoms present themselves, to be informed and guided, reviewing the situation regularly during the different stages of menopause.
But many either choose not to take HRT or cannot take it. These can be due to personal and/or medical reasons. As a nutritional therapist and someone who experienced an early menopause myself, I offer understanding and support for those navigating menopause with or without HRT (I don’t like the often-used moniker of ‘natural menopause’ for the option of not taking HRT, as it implies someone who does take HRT is somehow being ‘unnatural’, which is not the case; it can be essential, life-saving and brilliant for many, and the way hormones are created and used in HRT are developing all the time.
If you've considered your options and chosen to move through this phase without HRT at this time, you are not alone; there are other ways to support your body and mind holistically.
Why some people don’t take HRT?
There are many reasons why someone may decide not to use HRT:
Medical contraindications – someone with a history of certain cancers (such as breast or ovarian cancer), blood clots, or liver disease may have read or been advised against taking HRT. This can sometimes be misinformed, so please talk to your GP about your own personal circumstances and ensure you are getting the latest advice on different HRT options and how they may relate to other health conditions.
Personal or philosophical beliefs – some prefer to avoid taking the hormones and opt for a different approach, in line with how they manage other aspects of their health.
Side effects or intolerance – not everyone responds well to HRT. For some, the side effects outweigh the benefits.
Limited access or information – unfortunately, clear or supportive guidance about HRT options is sometimes still lacking, especially in the earlier stages of perimenopause.
What does menopause without HRT mean today?
It doesn’t have to mean doing nothing and suffering in silence; thankfully, we talk about menopause so much more than we used to, and there are better strategies all round. It does mean:
Understanding your symptoms, from hot flushes and fatigue to mood changes and joint pain, and recognising them as hormonal shifts, not personal failings.
Supporting your body through food, supplementation with advice from a healthcare professional, movement, rest, and mindset – tuning in to your individual needs, rather than applying one-size-fits-all advice.
Honouring the transition; acknowledging that this phase can be a powerful opportunity to reconnect with your body and identity. You can come through menopause with additional resilience.
Understanding more about HRT
HRT has come a long way in recent years. It’s not just one-size-fits-all oestrogen in a pill anymore. There are now a wide range of formulations, including gels, patches, sprays, and body-identical hormones that closely mimic what your body naturally produces. These modern options are often better tolerated and can be tailored to your individual needs, depending on your symptoms, health history, and personal preferences.
For many, HRT can make a huge difference: Easing hot flushes, improving sleep, lifting mood, protecting bones, and supporting cognitive function. It’s not about turning back time or pretending menopause isn’t happening, it's about improving quality of life and safeguarding future health. But it still comes with individual considerations: potential risks, side effects, and contraindications, which is why informed, personalised medical advice is essential. It's also worth knowing that HRT doesn’t need to be a forever decision. Some women use it short-term to get through the most challenging times, while others take it longer for continued benefits.
My story: Early menopause, missed signs, and learning the hard way (so that you don’t have to)
I went through early menopause without even realising it. It was a stressful time at home and at work and I put my symptoms, including severe insomnia, mood and mental health changes down to external stressors.
Looking back, the signs were there: Irregular periods, mood swings, additional anxiety, a sense that something just wasn’t quite right, that I was ‘different’. But I didn’t have all the information, I couldn’t find the time or the language, and the right support, to truly understand and dive into what was happening and how I could manage it better. Like many, I was told (by others and myself) it was just stress and life was just like that. I internalised that confusion and kept going, coping poorly with years of symptoms, until I couldn’t ignore and suppress it anymore.
It was through my training as a nutritional therapist that I began to put the pieces together. Learning in depth about hormones, gut health, inflammation, blood sugar, and nutrient balance helped me understand not just what had happened, but why. It’s given me a newfound energy and sense of calm, for my ongoing post-menopausal years, and provided me with a passion to support others, so you can hopefully feel better than I did, at all the different stages of menopause.
How I now support women going through menopause
I now work with women who are navigating menopause with or without HRT, for whatever their own personal reasons, to help them feel more balanced, informed, and, so importantly, more in control.
Here’s how I can support you:
Personalised nutritional therapy – if you know what’s going on inside and out, you can target it. For some women, certain tests can be useful, but I also work without testing. I do take all your life history into account (imagine, someone really listening and hearing you!), then create a plan (with your complete involvement) to fit your life circumstances, ease symptoms, balance hormones and support your long-term wellbeing. Yes, it includes food, sometimes with specific recipes, meal plans and supplements, but also lifestyle support – stress management, sleep hygiene, movement and rest; all essential for this phase of life.
Empathetic coaching – helping you understand what’s happening in your body and giving you tools to manage it and ways to overcome those self-sabotaging voices inside, means the changes you make can stick and feel comfortable.
Community and connection – because no one should go through this alone, or misunderstood.
Final thoughts
Whether you're going through menopause with or without HRT, an informed, compassionate approach that supports your body and choices is key. I’m here to stand beside you, helping you towards a better future.