*Welcome to the OutUK series looking at gay men and their health brought to you in association with the NHS* website.**
	Each week we'll tackle a different topic in our A to Z of Gay Health. We'll have features and advice on everything from relationships, sexual health, mental and physical conditions and how to stay fit. You can follow any of links provided below for more information direct from the NHS website, or see this week's feature L: Laxatives.

Things You Can Do

Lifestyle changes to help menopause and perimenopause

Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.

It can also help you keep as well as possible in the future.

Do

get plenty of rest, including keeping to regular sleep routines
eat a healthy diet
have calcium-rich food like milk, yoghurt and kale to keep bones healthy
exercise regularly, try including weight-bearing activities where your feet and legs support your weight like walking, running or dancing
do relaxing things like yoga, tai chi or meditation
talk to other people going through the same thing, like family, friends or colleagues
talk to a doctor before taking herbal supplements or complementary medicines

Don't

do not smoke
do not drink more than the recommended alcohol limit

How to ease mood changes

It's common to have mood swings, low mood and anxiety around the time of the menopause and perimenopause.

You can try to:

get plenty of rest
exercise regularly
do relaxing activities

Cognitive behavioural therapy (CBT) is a type of talking therapy that can help with a low mood and feelings of anxiety. It can also help with sleep problems.

How to ease hot flushes and night sweats

You can:

wear light clothing
keep your bedroom cool at night
take a cool shower, use a fan or have a cold drink
try to reduce your stress level
avoid or reduce potential triggers, such as spicy food, caffeine, hot drinks, smoking and alcohol
exercise regularly
lose weight if you're overweight

CBT can also help manage hot flushes.

How to ease vaginal dryness

There are vaginal moisturisers or lubricants you can get without a prescription at a pharmacy.

You can talk to a pharmacist in private if you'd like help to decide which moisturiser is right for you.

If you're having sex and using condoms, do not use oil-based lubricant as this can damage condoms. You can use a water-based lubricant.

There are other treatments for vaginal dryness that a doctor can prescribe, such as HRT (hormone replacement therapy) or hormonal treatment (creams, pessaries, gel or vaginal rings).

Find out about treatment for menopause.

Protecting against weak bones

You can try to:

exercise regularly, including weight-bearing exercises, where your feet and legs support your weight (like walking, running or dancing) and resistance exercises (for example, using weights)
eat a healthy diet that includes plenty of fruit, vegetables and sources of calcium, such as milk, yoghurt and kale
get some sunlight on your skin as this triggers the production of vitamin D, which can help keep your bones healthy
take vitamin D supplements
stop smoking and cut down on alcohol

Read more about preventing osteoporosis.

Taking HRT can reduce the risk of osteoporosis.

OutUK's A to Z of Gay Health continues and you can read this week's feature L: Laxatives. We have covered many subjects in this series and you can catch up with all of our Previous A to Z Features. If you want to find out more about this particular topic you can visit the Original article on the NHS website. If you are worried by any aspect of your health make sure you go and see your doctor or book an appointment at your local clinic.
Photos: LightFieldStudios and one of VladOrlov, Stockcube, darak77, ajr_images or rawpixel.com.