Menopause, Hormones & Healthy Aging 

Written By simon martin

GP and Menopause Expert Dr. Joanna Bruce shares her golden nuggets on menopause, hormones, and healthy aging. 

1. HRT – It’s More Than Just Symptom Relief

Dr. Jo reminded us that Hormone Replacement Therapy (HRT) isn’t just about managing some of the many shorter-term symptoms of Menopause such as hot flushes, fluctuations in mood or sleepless nights. It can also support our long term health by:

  • Helping prevent osteoporosis (around 1 in 4 women over 50 will develop it)

  • Supporting heart health

  • Potentially reduce the risk of dementia and Alzheimer’s

That infamous 2002 study linking HRT to breast cancer has since been debunked, but unfortunately many doctors are still hesitant to prescribe it. This means women aren’t always getting the care they deserve.

2. Healthy Aging = More Than Hormones

HRT is just one piece of the wellness puzzle. Dr. Jo also highlighted the importance of a healthy lifestyle including:

  • A balanced diet

  • Sufficient Vitamin D

  • Reducing Stress

  • Regular weight-bearing exercise (3–4 times a week, working your muscles to fatigue)

These lifestyle habits help increase not just your lifespan but your healthspan – how well you live, not just how long. Think of it as future-proofing your freedom and vitality.

3. Vaginal Estrogen Saves Lives – Literally

We’re not being dramatic. UTI's are a major cause of sepsis, especially in postmenopausal women. Vaginal estrogen has been shown to reduce UTIs, therefore lowing the risk of sepsis, and significantly cutting mortality rates.

Vaginal estrogen can also make a huge difference to the everyday quality of life for so many women by improving:

  • Vaginal dryness

  • Painful sex

  • Urinary incontinence

  • Overactive bladder

These symptoms are very common and can be incredibly uncomfortable and distressing for many women.

Women with a history of breast cancer are often told to avoid vaginal estrogen, leaving them to tolerate these issues in silence. But Dr Jo reminded us that, in many cases, vaginal estrogen is still a safe and effective option, even for women with a past breast cancer diagnosis.

If your doctor refuses to consider it, it’s worth seeking a second opinion. 

4. Testosterone – For Women Too!

Testosterone isn’t just a male hormone. It plays a vital role in women’s health, especially during and after menopause. It can support:

  • Libido

  • Mood and energy

  • Bone density and mental clarity

Despite its benefits, many doctors are still reluctant to prescribe it to women, so self-advocacy is key.

5. Just Breathe 

We opened our recent Women’s Wellness evening with the most beautiful, grounding experience led by Melody Woolford, who guided us through resonance breathwork.

This gentle, science-backed practice helps reduce stress hormones like cortisol, regulate the nervous system, and may ease menopause symptoms like:

  • Anxiety

  • Sleep issues

  • Brain fog

  • Mood swings

In a world that constantly pushes us to go, breathwork gives us permission to pause. And in that stillness, the body can truly heal and rebalance.

simon martin
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