What if HRT isn’t right for me? And is cold-water swimming really the answer to everything? Your menopause questions answered

We asked the experts for advice on how to ease your path through menopause and what alternative treatments work best

A: Prof Aimee Spector is professor of clinical psychology of ageing at UCL
Most studies of menopause symptom management focus on hormonal replacement therapy (HRT) and physiological symptoms. This restricts treatment options for women who are concerned about the risks of HRT and overlooks the wellbeing of women with non-physiological symptoms, such as brain fog and mood problems, which are highly prevalent. We have just published in the Journal of Affective Disorders the most up-to-date study of its kind, providing a meta-analysis of 30 studies involving 3,501 women who were going through menopause in 14 countries. The researchers found that women showed statistically significant improvements in anxiety and depression following cognitive behavioural therapy (CBT) and mindfulness-based interventions (MBI) when compared to no or alternative treatments. This equates to small to medium changes in everyday life. Evidence showed that CBT could help reduce symptoms such as hot flushes, brain fog and night sweats, depressive symptoms and problems sleeping. You don’t have to suffer.