Finding products for menopause relief that genuinely make everyday symptoms easier has been a bit of trial and error for me since going through an early menopause. Over the years I’ve tried different treatments, supplements, lifestyle changes and plenty of small practical things too.
Some have made a noticeable difference for me, while others haven’t. And often it isn’t anything particularly complicated that I reach for when a symptom appears. Sometimes it’s a handheld fan when a hot flush hits, a heated eye pillow when my eyes feel dry and irritated, or simply using my phone to remind me of something when my memory isn’t cooperating.
I wanted to bring those things together in one place. This isn’t a list of products that I think every woman going through menopause needs, and none of them are miracle fixes. They’re simply things I genuinely use to help make symptoms such as hot flushes, poor sleep, anxiety, brain fog, dry skin and eyes, and muscle tension a little more manageable.
I’ll also explain how I use each one and why I’ve kept it in my routine. Where I’ve linked to a product, I’ll make it clear whether it’s the exact one I use or simply a similar option, so you can decide whether it might be useful for you too.
This post may contain affiliate or referral links. If you make a purchase through one of these links, I may earn a small commission or receive a benefit, at no extra cost to you. I only share products and services I genuinely use, trust or believe may be helpful.
Keeping Cool During Hot Flushes
Hot flushes are one of those symptoms where I’ve found having something that gives immediate relief can make a surprisingly big difference. I still get them, but rather than feeling completely overwhelmed by the sudden heat, I now have a few simple things I reach for.
A handheld fan, like this one, is probably the product I use most. I keep mine close by, particularly when I’m working, and being able to cool myself down quickly makes it much easier to carry on with what I’m doing while I wait for the flush to pass. It’s such a simple thing, but it’s become one of my most-used menopause products.
I also find a reusable cool gel pack really useful. I like using something cold across the back of my neck when I’m feeling particularly hot, and a gel pack is handy to keep in the fridge ready to use. I also use mine at other times, such as when my ankles feel swollen or across my neck and shoulders when they feel particularly hot or uncomfortable.
Another thing I like is a cooling gel eye mask that can be kept in the fridge. It feels lovely first thing in the morning, particularly if my face and eyes feel hot or puffy. The cooling effect can also temporarily help soothe the eye area and reduce the appearance of puffiness.
Clothing makes a difference too. I tend to favour loose, breathable clothes and layers that I can easily take off when a hot flush suddenly appears. Natural, breathable fabrics such as cotton and linen can be particularly comfortable, and being able to remove a layer quickly is much more practical for me than trying to dress for one temperature all day.
None of these things stop hot flushes from happening, but that’s not really why I use them. They simply make those few uncomfortable minutes much easier to deal with when a flush does arrive.
Making Sleep and Evenings More Comfortable
Sleep has been something I’ve had to work on since stopping HRT, and I’ve found that creating a calmer evening routine and making my bedroom as comfortable as possible really helps.
One of the changes I’ve found particularly useful is wearing [orange-tinted glasses – PRODUCT LINK] in the evening. I wear mine when I’m watching television or using screens later in the day, and I’ve personally noticed that I settle to sleep better since introducing them. I’ve written more about the different things I’ve been trying in my sleep and hormone health article.
I also sleep with a silk eye mask to keep the room as dark as possible. It’s another very simple thing, but I’ve found that small changes to my sleep environment can make quite a difference.
Temperature can be tricky too. Hot flushes are the obvious problem during menopause, but I can also go the other way and feel really cold, particularly in winter. I use a heated blanket when I need it, which means I can warm myself up without having to make the whole bedroom excessively warm.
A warm bath is another thing I find really relaxing, particularly if my muscles feel achy or tense. Epsom salts can be a lovely addition to a bath, although I think the warmth and the act of actually stopping and relaxing are probably just as important.
And one of my simplest evening habits costs next to nothing. I put a couple of drops of lavender essential oil onto a cotton-wool ball and tuck it inside my pillowcase. I find the scent calming as I’m settling down to sleep, and it’s become a lovely little part of my bedtime routine.
None of these things guarantees a perfect night’s sleep, but together they’ve helped me create an evening routine that signals that it’s time to slow down. For me, that has been much more useful than expecting one product to suddenly fix my sleep.
Things I Use for Anxiety and Tension
Anxiety has been one of the more difficult menopause symptoms for me, and I’ve found that movement can be one of the best ways of getting out of my own head when that anxious feeling starts to take over. Yoga has become particularly important for me, so having a yoga mat at home means I can stretch, move or spend a few minutes doing something calming whenever I need to. I particularly like this rubber mat because it feels really secure and grippy underfoot, which makes a big difference when I’m moving between poses.
I also use resistance bands regularly for stretching. I tend to carry a lot of tension around my neck and shoulders, and there are a few simple stretches I do with the bands that I find really help to loosen everything up. They’re inexpensive, take up hardly any space and are useful for far more than just strength workouts.
When tension starts to creep up into my head, I also use a Still Point Inducer. I lie on my back with it positioned underneath the back of my head, as shown in the product instructions, and relax there for around 10 minutes. I find it particularly useful when I’m holding a lot of tension around my head and neck, and I’ve also found it helpful when I’ve had migraines. It’s another simple thing I can use at home when I need to switch off and relax for a few minutes.
Another thing I love is a cherry-stone heat pillow. Mine can be warmed in the microwave and has a lovely weight to it. Sometimes I’ll place it across my stomach while I’m meditating or relaxing, and I also use it around my neck and shoulders when they feel tight. For me, there’s something very comforting about the combination of warmth and gentle weight.
I also keep a Neal’s Yard essential-oil roller nearby. I roll it onto my wrists or pulse points and take a moment to breathe in the scent when I’m feeling stressed or need to reset. I love the smell, and I find it instantly makes me feel good and adds a little moment of calm to my day.
None of these things has to involve a long routine. Sometimes ten minutes of yoga, a few stretches or simply sitting quietly with something warm across my stomach is enough to give me a little break from that anxious feeling. I’ve found those small moments of calm really valuable when anxiety feels particularly physical.
What I Use for Dry, Irritated Eyes
Dry, itchy eyes have become something I deal with regularly, and I’ve found that a combination of warmth and eye drops helps me manage them day to day.
One of my favourite things is a eye pillow that I can warm in the microwave and place over my closed eyes. My optician actually recommended the eye pillow to me for my dry eyes, and I find the gentle warmth really soothing, particularly in the evening.
I also like to get a similar warming effect as part of my normal skincare routine. When I’m removing my makeup, I’ll hold a warm, damp flannel over my closed eyes for a little while before gently wiping everything away. It doesn’t require buying anything extra, and it’s become an easy way of incorporating that warmth into my routine.
I also use eye drops throughout the day when my eyes are feeling particularly dry or itchy. I always follow the directions for the particular drops I’m using rather than assuming that all eye drops should be used in the same way.
For the opposite sensation – when my eyes or face feel hot and puffy – I love the cooling gel eye mask I mentioned earlier. I keep mine in the fridge and find the coolness especially refreshing first thing in the morning. It’s a good example of why I keep both warm and cool options at home: sometimes my eyes want warmth and sometimes I just want something cool and soothing.
Dry eyes can be associated with menopause, but persistent, painful or changing eye symptoms are worth discussing with an optician or doctor rather than simply assuming they’re hormonal.
What I Use for Dry Skin and Lips
Dry skin is another thing I’ve become much more aware of through menopause. My hands and lips can become particularly dry, so I tend to keep products around that I can use regularly rather than waiting until my skin feels really uncomfortable.
Hand cream is something I use every night before bed. I like a rich cream that leaves my hands feeling properly moisturised, and I’m currently using an UpCircle hand cream. Keeping it beside my bed is a simple reminder to actually use it rather than forgetting about it until my hands feel dry.
I nearly always have a lip balm nearby too. One I’ve used and really like is the The Body Shop Hemp Lip Rescue Stick . I find it particularly useful when my lips are feeling very dry, and it’s small enough to keep in my bag so I can reapply it throughout the day.
For my face, I’ve moved towards a very simple routine based around facial oils. Rosehip and jojoba are two I use regularly, usually applying them while my skin is still slightly damp. Rather than repeat everything here, I’ve written a separate guide to how I apply facial oils, including the different oils I use and how I incorporate them into my skincare routine.
I also like dry body brushing before I shower and try to do it most days. For me, it’s less about complicated claims around what body brushing supposedly does and more about how my skin feels afterwards. I like the gentle exfoliating effect and find it leaves my skin feeling smoother.
None of this needs to involve a complicated skincare routine. I’ve found that a few products I genuinely enjoy using consistently work much better for me than having a bathroom full of things I rarely reach for.
What Helps Me With Brain Fog and Memory
Brain fog and forgetfulness have probably been some of the most frustrating symptoms for me. I can think of something I need to do and then, five minutes later, it’s completely disappeared from my mind.
One of the simplest things that helps me is using the reminders on my phone. I use them for everything, and I’ve learnt that if something pops into my head that I need to remember, I’m much better off setting a reminder there and then rather than convincing myself I’ll remember it later.
I also use my phone for lists and little prompts throughout the day. It takes some of the pressure off trying to hold everything in my head, particularly on days when I’m feeling tired or struggling to concentrate.
I’ve also personally noticed an improvement in my brain fog since taking creatine. I’ll talk more about that in the supplements section below, as it’s one of the few supplements where I’ve felt a noticeable difference myself.
Sometimes the most useful things really are the simplest. Using reminders hasn’t stopped me being forgetful, but it has made it much easier to work around it rather than getting frustrated with myself every time my memory lets me down.
Looking After My Hair and Scalp
My hair has changed through menopause too, so looking after both my hair and scalp has become more important to me. I try to keep things fairly simple, but there are a few habits that I think have helped me keep my hair in better condition.
A good hairbrush is one of them. I use this hairbrush for regular brushing and gentle scalp massage. I like taking the time to brush through my hair properly rather than being too rough with it, particularly when I’m experiencing more shedding than usual.
I’m also quite particular about keeping my scalp clean. I’ve never really subscribed to the idea that washing your hair as little as possible is automatically better. I usually wash mine every other day because that’s what suits my hair and scalp. I use dry shampoo occasionally when I need it, but I don’t like allowing lots of product, oil and dry shampoo to build up between washes.
Another thing I’ve introduced is a silk hair bonnet at night. I originally started wearing one to protect my hair while I sleep and reduce friction, tangling and frizz, and I genuinely feel that the condition of my hair has improved since using it.
There’s also an unexpected benefit – I actually find it more comfortable to sleep in. Having my hair tucked away and off my face and neck seems to help me settle better, particularly when I’m hot. It’s one of those little changes I started for one reason and ended up appreciating for another.
What I Use for Intimate Dryness
Vaginal and vulval dryness is another symptom I’ve experienced through menopause, and although it can sometimes feel awkward to talk about, it’s incredibly common and definitely something I think is worth including here.
I use a prescribed estriol cream, which is a form of local vaginal oestrogen. This was prescribed for me specifically to help with menopausal dryness and irritation in the vaginal and vulval area. Because it’s a prescription treatment, I use it as directed by my healthcare professional rather than something I’ve chosen or bought myself.
Alongside that, I use a Sera Organics vulva balm externally when the skin feels dry or uncomfortable. I like having a simple moisturising product that I can reach for when I need some extra comfort, and I use it alongside my prescribed treatment rather than instead of it.
There are different options available for menopausal vaginal dryness, including non-hormonal moisturisers and lubricants as well as local vaginal oestrogen. If dryness, soreness or irritation is persistent, I’d always mention it to a GP rather than feeling that it’s just another menopause symptom you have to put up with.
Supplements I Personally Use
Supplements are another part of my routine, although I’m quite careful not to think of them as a replacement for a good diet or as something that will magically fix menopause symptoms. These are simply some of the ones I currently use and why I’ve chosen to keep taking them.
Creatine has probably been the most noticeable for me personally. I originally started taking it for some of its wider benefits, particularly as I’m trying to prioritise strength and muscle as I get older, but I’ve also noticed that I feel more mentally alert and seem to experience less brain fog when I’m taking it consistently.
I take magnesium in the evening as part of my bedtime routine. For me, it’s another small part of winding down at night, alongside the other sleep habits I’ve mentioned earlier in this article.
I also currently take ashwagandha in the evening. I introduced it as part of my approach to relaxation and managing stress and anxiety, although it’s much harder to separate the effect of one supplement from all the other changes I’ve made.
Since stopping HRT, I’ve also been taking sage leaf and red clover while I’ve been finding ways to manage the return of hot flushes. My hot flushes are now much more manageable than they were initially, but again, I’m cautious about attributing that to one particular thing because I’ve made several changes at the same time.
Supplements are very individual, and something being described as natural doesn’t automatically mean it’s suitable for everyone. I always think it’s worth checking supplements against any medication you’re taking or health conditions you have, particularly if you’re planning to take them regularly.
I’m also quite particular about the quality of the supplements I buy. I think it’s worth looking beyond the name on the front of the bottle and checking exactly what’s inside, including the form of the ingredient, the amount you’re actually getting and any additional ingredients or fillers. I personally tend to use British Supplements because I like the emphasis they place on ingredient quality and transparency, and that’s something that’s become increasingly important to me when choosing what I take.
Finding What Works for You
One thing I’ve learnt through early menopause is that there rarely seems to be one thing that makes everything better. For me, it’s been a combination of lots of small changes and finding practical ways to make individual symptoms easier to manage.
The products for menopause relief I’ve shared here aren’t things I think every woman needs to go out and buy. They’re simply the things that have earned a place in my own routine because I genuinely use them and find them helpful.
Some are incredibly simple, like keeping a handheld fan nearby or setting reminders on my phone, while others have gradually become part of my everyday routines around sleep, skincare, movement and relaxation.
Menopause can look very different from one woman to another, so what helps me may not be what helps you. But I hope sharing the things I’ve genuinely tried gives you a few ideas to explore and, perhaps most importantly, a reminder that sometimes the smallest changes can make everyday symptoms feel that little bit more manageable.
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