Small things that help alongside HRT

When I first started HRT, I think I expected a bit of a cinematic moment.

The fog lifting, energy returning, I'd suddenly become the woman who drinks green juice and remembers words. And to be fair, HRT did and still does help, in a lot of great ways.

But it didn’t fix everything.

Some symptoms got a little less noticeable but others still remain, or come and go, like the achy joints and the anxiety.

And then there are the weird, small things no one really prepares you for, like still feeling a bit off, even when you’re technically “doing all the right things.”

I think we just don't talk about that stuff often enough.

Because alongside HRT for help with perimenopause support, there are these small, unglamorous, surprisingly effective things that make day-to-day life feel a lot more manageable and a little bit more magical.

I will level with you though, I absolutely don't enjoy when people give me this advice, as it feels like more things to add to my list, and I already feel like I've tried everything. But these are the things, if you can keep consistent helped me, and may help you.

1. Eating before you get shaky (not after)

This sounds obvious, bit can be a bit of a game changer.

In midlife, especially during perimenopause, your blood sugar can become a bit… dramatic. Even with HRT smoothing things out hormonally, those dips can still happen.

And they don’t always feel like hunger.

They sometimes feel like sudden irritability, anxiety out of nowhere or that weird “I might cry or shout” feeling

For me, one of the biggest shifts was eating earlier than I thought I needed to. It's not about eating on a schedule necessarily, just not waiting until I was already on the edge. I have to be careful that it doesn't morph into continual snacking, which it does sometimes, but keeping your blood sugar as level as possible really helps.

It’s such a small thing, but it takes the intensity down a notch.

2. Letting your nervous system settle.

There’s a lot of talk about “nervous system regulation” at the moment.

Some of it involves quite elaborate routines.

In reality, what helps me the most is much simpler, and a bit less Instagrammable.

Things like, sitting in silence for a few minutes in the car before going into the house. Not for a long time, but a few minutes to feel the silence after engine had stopped and your Spotify playlist has finished.

Standing at the back door and literally just breathing for a moment and

noticing when and where you’re holding tension (jaw, shoulders, stomach), then softening it. Deep breaths often works, or just noticing, automatically relaxes those areas you hold tension.

Just giving your body a signal that it’s safe to come out of “everything is a bit much” mode. You don't have to lie on a bed and do an hour of meditation , although that is also lovely, literally, just regular tiny things. I admit, I forget, and then sometime, when I feel like I'm losing my mind, something small can bring me back down a little.

3. The right kind of tired

You have probably felt this before.

There’s a difference between, wired, restless, can’t-switch-off tired, (if you've felt that then you know), and I’ve moved my body and now I can actually rest tired

Even gentle movement, walking, stretching, pottering about can shift you from one to the other.

If you have a desk job, this is particularly important. I used to go through the whole day realising the only time I had moved was to get up and go to the toilet.

I don't mean you must exercise "properly” every day of the week, but just move around a bit more. It's boring to think about doing it, but can really help.

Just enough to take the edge off that jittery exhaustion that HRT doesn’t always help with.

4. Fewer inputs

At one point, I had podcasts for mindset, supplements for hormones

advice for sleep, exercise routines for mornings, routines for evenings and thne some.

It was… a lot.

And weirdly, it made me feel worse. I was constantly trying to keep up with my own wellbeing. One of the most helpful things I’ve done is quietly reduce the noise. Go through your social media when you get a chance and get rid of those accounts you follow that just make you angry, or feel insecure. Whether or not you are told someone is "inspirational", if they are not inspiring you right now, don't give them space in your head. If watching the news makes you angry, stop watching it. I sometimes prefer kids TV to the doom and gloom on the news (Bluey, I'm looking at you here )

Create your life with fewer voices, fewer “shoulds” just fewer things to remember

It turns out your body can tell you quite a lot when everything else stops talking.

5. Small rituals that don’t require effort

Just tiny things to anchor your day.

For me, that looks like, lighting a candle in the morning (before the kids get up and the house is in chaos) I make a hot drink and actually sit down with it. Currently this is a hot chocolate with collagen. Then, if I feel like it, I pull a card just to provide focus on my upcoming day and give me that few minutes of calm and quiet with my own thoughts.

It doesn't need to be spiritual in a big, dramatic way, just try to find those little things that make the start of your day feel more grounded so you are less likely to allow yourself to react to outer influences.

Maybe you are a tea drinker, and could make the morning cuppa a little bit more of a ritual with a new, individual teapot, and try out some new flavoured teas. Whatever it is, don't make it feel like a chore and keep it simple.

6. Wearing what feels good (not what you “should” wear)

A slightly unexpected one, but can have a big effect.

Midlife bodies change, and if you're like me, they have changed A LOT!! Temperature regulation goes slightly rogue, and you're just a bit older basically.

And yet we still try to squeeze into things that cling in the weird places that weren't "places" a few years ago. They itch, or they overheat us or or just feel a bit… not us anymore.

Swapping into clothes that feel comfortable, breathable, and forgiving is a very underrated form of wellbeing. It can genuinely be a struggle to try and stay comfortable and look stylish, but trying not to be too "influenced" is key. Always try stuff on and take what works and leave what doesn't. Fashion changes so fast, it's not worth being another thing to worry about.

If you can look in the mirror and get a boost from feeling comfortable and looking good, then you are on to a winner. ( Caveat, sometimes its Ok to stay in your PJ's)

7. Accepting that some days are just… lower

Even with HRT and even with all the right support, some days are still slower, flatter and a bit foggy. That doesn’t mean anything’s gone wrong, or what you are doing is not working anymore. This was probably the biggest mindset shift for me.

Not trying to “fix” every off day, and I still struggle with this. Not analysing it to death if things are feeling "off". It could be your hormones, it could be a full moon, it could be anything. But one thing to always know, is that it will pass, so try not become to attached to it.

Just adjusting slightly and carrying on can make a big difference. Some of the little rituals mentioned earlier can help bring you back into the moment, changing your environment briefly if you can, maybe playing some uplifting music or simply just stand up and try to move a little.

The truth about midlife and menopause support

HRT can be incredibly helpful. For many women, it’s a key part of feeling more like themselves again. But it sits alongside everything else. Your habits and your energy.

Your nervous system and your actual, everyday life.

And often, it’s the small things, the ones no one’s really selling, that make the biggest difference.

There is always space for additional support that you can try, to help make life easier, but as with HRT, the conversation is often that they "fix" it all, and are the only things you need. Generally it is a balance and trial and error, some of which I have learned the hard way. Sometimes supplements help alleviate a certain symptom (always check with your doctor first) and sometimes it is more lifestyle, practical or spiritual changes you can try.

Just adding my Current “Alongside HRT” favourites.

I’ve kept this very simple on purpose. These are just a few small comforts I actually use and come back to and may actually help you. I've linked a couple of them below if you are curious, and if you do choose to explore them, I may recieive a small commission which quietly supports my work here.

🐈‍⬛A magnesium supplement I notice when I forget

🐈‍⬛Collagen in my morning drink (because I’ll actually take it that way)

🐈‍⬛A candle + five minutes of quiet before the day properly starts

🐈‍⬛My favourite oracle deck for the occasional reset or perspective check

That’s it.

Nothing complicated, nothing that turns into a project. Hopefully you can start a couple of these things today and see how you go, and remember to go easy on yourself.