Alternatives to HRT?

[Strumpetpumpet]

Hi I’m wondering if anyone else has given up (for now) on HRT and found an alternative?

I was on HRT for 4 years, initially patches, then gel, then back to patches - I ended up paying to see Newson clinic who doubled my dose to 100mcg estrogel and 2 progesterone tablets per day, but I saw no improvement in sleep or anxiety (the 2 main symptoms and my reasons for wanting HRT in the first place). There is a family history of ovarian cancer so I don’t want to take anything unless it’s helping my symptoms, so a few months ago I weaned myself off the HRT and have seen absolutely no impact, which to me shows it wasn’t working.

For context I’m 57, 6 years post menopause. Other things I’ve tried in the past for sleep include magnesium glycinate, ashwaghanda and amytriptiline.

I would love to hear if anyone’s had any success with any other supplements or general advice. I don’t really suffer from hot flushes but my main issues are sleep and anxiety (over the most ridiculous things that really really don’t matter 🙈)

Is it all definitely menopause related, is anxiety a new thing or have you always been prone to it?

There isn't an alternative to hrt but if sleep and anxiety are your 2 main problems then it is a boring suggestion but lifestyle changes can help. For example, I used to be able to sleep for hours without any issue but now I have to have plenty of physical activity or else I'm staring at the ceiling at 2am. It doesn't have to be expensive gym classes just walk or cycle everywhere. If I do at least 10k steps I sleep absolutely fine. Get an app to track your activity it can be really motivating

For anxiety obviously there is medication which while not always recommended in menopause related problems if you don't want to take hrt it really should be considered. Also, the usual cbt and online support groups may help. Hope things improve for you.

Thanks for your reply

I probably have always been a bit of a socially anxious person but am finding I can get really stressed about the slightest thing, which is why I thought it could be menopausal. I might see what the doctor says, if it’s worth medication. I’ve tried cbt in the past and whilst I found it useful in terms of helping to understand why I feel the way I do, it didn’t really help beyond that.

i try to walk to work most days which is about 2 miles each way. Don’t really do much exercise other than walking though. I should do more but most evenings by the time I’m home from work and everyone is fed and watered, I’m absolutely shattered

thanks again for your support x