Perimenopause and menopause can affect far more than hormone levels alone. Daily energy, sleep, mood, confidence, and long-term health are all closely connected. Thoughtful lifestyle choices, when combined with evidence-based medical care, can make a meaningful difference to how you feel now and in the years ahead.

Small, practical adjustments to daily routines — including nutrition, physical activity, sleep, and mental wellbeing — can help ease symptoms and improve resilience during hormonal transition. As part of your care, you will receive clear, personalised guidance that fits realistically into your life, rather than one-size-fits-all advice.

Lifestyle strategies that may support symptom management include:

• Dressing in light, breathable layers to manage temperature changes
• Using appropriate vaginal lubricants to improve comfort and intimacy
• Maintaining regular physical activity, including pelvic floor exercises
• Following a balanced diet and identifying personal symptom triggers such as alcohol, caffeine, or spicy foods

Dr Alba Pereira places time and listening at the centre of every consultation. By understanding your symptoms, concerns, and priorities, she is able to take a holistic view of your health, discuss suitable options, and support informed decisions that align with your goals.

Care is always individualised and may include lifestyle guidance, medical treatment where appropriate, and coordination with other specialists when needed. This collaborative approach ensures that both your immediate wellbeing and long-term health are addressed.

Dr Pereira is committed to helping women feel confident, informed, and supported — restoring self-esteem, improving quality of life, and enabling you to move through perimenopause and menopause feeling strong, capable, and well cared for.