Michelle's Menopause Must-Haves

Number 1 -  I am not a menopause expert (far from it) - but I have gone through it (and out the other side!) and I’ve been lucky enough to to meet and learn from everyone on this list - so I trust them and can recommend them.  But please do your own research, keep those symptom trackers, advocate for yourself and seek support.

Number 2 - this is not an exhaustive or complete list.  There are many many fabulous experts and meno-warriors out there that can help - doctors, coaches, nutritionists, wellbeing experts, healthcare professionals, fitness and exercise coaches.

If you listened to my recent Brooklands Radio show dedicated to Menopause Awareness Month, you’ll know how passionate I am about cutting through the noise and menowashing to share genuinely useful advice from trusted experts. After the show, so many of you reached out asking for the resources I mentioned - so I’ve pulled everything together here in one place.

Whether you’re in perimenopause, full menopause, or supporting someone who is, this guide is designed to help you feel informed, empowered, and less alone. You’ll find links to expert podcasts, the HRT prepayment certificate, symptom checkers, charities, and menopause organisations I genuinely trust - plus a few of my favourite reads from brilliant women like Kate Muir, Karen Newby, and Mariella Frostrup.

Because knowledge really is power - and when we understand what’s happening to our bodies, we can make the right choices for our health, our future, and our joy.

Trusted Experts

Dr Juliet Balfour @menopausehealth

Dr Nighat Arif @drnighatarif

Dr Naomi Potter @dr_naomipotter

Dr Shahzadi Harper @drshahzadiharper

Trusted instagram accounts/influencers/platforms

Jane James @janemhdg - founder of community Facebook page Menopausing and Me with Davina McCall

Libby Stevenson @libbystevenson.wellbeing

Claire Hattrick @theexecutivemenopausecoach - Menopause in the Workplace

Zaowoman - Judith Sprusz - @menopausehealth_

Meera Bhogal @meerabhogal

Laura Dowling @Fabulouspharmacist

Dr Claire Kaye Career and Confidence Coach

Dani Binnington - Menopause and Cancer

Kate Muir - @menoscandal menopause campaigner and film-maker (documentary with Davina McCall)

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Great books and author instas

Owning Your Menopause - Fitter, Calmer, Stronger in 30 Days - Kate Rowe-Ham

How to Menopause - Tamsin Fadal

Have a Magnificent Menopause - Alison Bladh

How to Have a Magnificent Midlife Crisis - Kate Muir

Meno-Wars - Fiona Clark

The Natural Menopause Method Cookbook - Karen Newby

The Feel Good Fix - Lavina Mehta MBE

Menopause Yoga and Wellbeing - Petra Coveney

Midlife Matters - Katie Taylor @loungelatte

Menopausing - Davina McCall and Dr Naomi Potter

Cracking the Menopause - Mariella Fostrup

The Definitive Guide to the  Perimenopause and Menopause - Dr Louise Newson

Useful podcasts - they’ve helped me

Two Women Chatting - of course!

Owning Your Menopause with Kate Rowe-Ham

Is It Hot in Here - Dr Naomi Potter

No Appointment Necessary - Dr Amir Khan and Cherry Healey

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So, let’s talk meno-washing. You’ve heard of greenwashing — when brands pretend to be eco-friendly while wrapping everything in plastic? Well, meno-washing is the midlife version.

It’s when a company suddenly decides it’s “menopause-friendly”… usually around October… and slaps the word “meno” on absolutely anything.I’m talking menopause toothpaste (because apparently, your gums need empowerment?), menopause tea that’s just chamomile with attitude, or the classic “hormone-balancing candle” — like that’s going to regulate your oestrogen!

Even workplaces do it — posting about “supporting menopausal women” on social media while keeping the office at 22 degrees and offering zero flexibility or understanding.

So here’s the rule: if it doesn’t educate, empower, or genuinely make your day easier — it’s probably meno-washing.Stick with the experts and brands who actually care, not just cash in.

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If you pay for NHS prescribed HRT medicine 3 or more times in 12 months, an HRT Prepayment Certificate  could save you money.

Each item on an NHS prescription usually costs £9.90. You can buy an HRT PPC for a one-off payment of £19.80 (the cost of two single items).

Doesn’t cover testosterone though - go to NHS.com to complete https://health-charge-exemptions.nhsbsa.nhs.uk/buy-hrt-ppc/start

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The Stats

• One study found 25% of women have “severe symptoms” that significantly impact daily life.

• On average, symptoms persist for about 4 years post-period—but in some cases can last up to 12 years.

• A major UK survey of women aged 40-60 in employment found 73% experiencing menopausal symptoms.

• In that same group, 67% say their symptoms have had a mostly negative effect on them at work. 

• Around 10% of women have left the workforce because of their menopause symptoms.

• 27% of employed women aged 40-60 say menopause symptoms negatively impacted their career progression — that’s an estimated 1.2 million women in the UK.

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Congratulations to the Menopause Mandate for pushing through their MM40plus campaign that has now resulted in menopause being included in the NHS over 40 health check.  Mariella Frostrup and Carolyn Harris have spearheaded the campaign.

“Including menopause in the NHS 40+ health check will help millions of women make informed choices about their symptoms and treatment” says Mariella, Chair.  Wes Streeting, Secretary for Health announced the news today.

This follows the findings of Menopause Mandate’s 2025 Mega Survey, which gathered responses from more than 15,000 women, and confirmed its previous yearly findings. 

If you don't get asked to come in for a 40+ healthcheck by your GP practice, ask them for one!

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There is no single number for menopause symptoms, as sources cite varying amounts, from over 30 to more than 70, with some lists identifying as many as 62 or 76. These symptoms are often grouped into categories like physical, psychological, cognitive, and sexual health. Symptoms can include common ones like hot flashes and mood swings, as well as less-known effects such as changes in body odor, tinnitus, and electric shock sensations. 

• Common and widely cited: There are frequently cited lists of around 34 symptoms, which include hot flushes, night sweats, and mood swings. 

• Other widely recognized symptoms: Other commonly recognized symptoms include joint pain, headaches, changes in skin and hair, trouble sleeping, and brain fog. 

• Lesser-known symptoms: Some sources identify a much larger range of symptoms, sometimes exceeding 60 or even 70, which can include a wide array of physical and psychological effects. These can include things like: 

  
  

  • Changes in body odour 

  • Worsening allergies 

  • Electric shock sensations 

  • Tinnitus (ringing in the ears) 

  • Dry, itchy eyes (which water a lot)

  • Bleeding gums and metallic taste in mouth

  • Irritability and anxiety 

  • Fatigue 

  • Driving anxiety

  • Vertigo and dizziness, clumsiness

Download a menopause symptom checker here

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The Menopause Charity is for all women and other individuals experiencing menopause, as well as their employers, partners, families, friends, and the health professionals supporting them.