Menopause is a natural phase of a woman’s life, marking the end of the reproductive years and the beginning of a new chapter. But for many women, this transition comes with a host of challenging symptoms that can impact daily life. From hot flashes and night sweats to mood swings and sleep disturbances, the menopausal experience is as unique as each woman who goes through it.

Navigating the ups and downs of menopause can seem like an overwhelming journey, but with the right strategies, it is possible to manage this stage with confidence and grace. In this post, we will explore five essential approaches for women to embrace their menopausal years and maintain a high quality of life.

Prioritize Self-Care

During menopause, self-care is paramount. As the body undergoes significant changes, taking care of yourself can help optimize health, alleviate symptoms, and boost overall well-being. Regular exercise is essential for muscle, metabolic, and bone health and can also improve mood. Activities like weight training, plyometric exercises, and high-intensity interval training (HIIT) can also help manage weight and maintain bone and cardiovascular health..

In addition to staying active, paying attention to nutrition is vital. A balanced diet rich in fruits, vegetables, whole grains, and a variety of lean protein sources provides the nutrients necessary to support your body through this transition. Nutritional supplements such as adaptogens, fish oil, and creatine among others are also very useful adjuncts to providing the body with the elements it needs to thrive during this stage of life.  Finally, stress management is critical. Chronic stress can exacerbate symptoms like insomnia and mood changes. Hence, incorporating stress-relieving techniques such as mindfulness, deep breathing, and employing the help of a health coach can be very helpful in managing the intensity and frequency of symptoms.

Hormone Therapy Options

There is an array of pharmacologic therapies (Hormonal and non-hormonal) that are safe and effective for treating menopausal symptoms. Several types of hormone therapy (HT) are available, including estrogen-only therapy (ET), combined estrogen and progesterone hormone therapy, testosterone, and hormonal derivatives. 

HT can be administered in various forms, such as pills, patches, creams, gels, or sprays, offering flexibility and a personalized approach to treatment. It’s essential to discuss the benefits and risks of HT with a healthcare provider to ensure that HT is right for your symptoms, circumstances, and health history. It’s worth noting that HT is just one tool among many to manage menopausal symptoms.  Lifestyle changes and other therapeutic options can often provide substantial relief without the use of HT in women who prefer a non-hormonal approach or have medical conditions that make HT a less preferable option.  

Natural Remedies and Lifestyle Changes

For women who prefer a more natural approach to menopause, alternative therapies, and lifestyle modifications may offer relief from symptoms. Natural remedies such as adaptogens (Ashwagandha, Schisandra, among others), black cohosh, wild yam, Maca, and several other remedies have been reported by some to provide symptom relief however, lack rigorous scientific study.  Magnesium supplementation at bedtime can be helpful for sleep. 

Lifestyle changes, such as quitting smoking, limiting alcohol and caffeine consumption, and adopting a regular routine of physical activity can also make a significant difference. Keeping a symptom diary may identify trends that may inform of potential dietary triggers or lifestyle habits that may be contributing to symptoms. Sleep trackers such as the Oura ring and Whoop! The strap may also provide useful information if you struggle with sleep. 

In addition to these changes, Cognitive Behavioral Therapy (CBT) and clinical hypnosis have been shown in clinical trials to be effective in reducing the frequency and severity of hot flashes and acupuncture has also been shown to relieve some menopausal symptoms such as mood and sleep disturbance and pain relief, but was not as effective for hot flashes. Practices such as meditation, guided imagery, and progressive relaxation techniques can also be beneficial for mental and emotional health during menopause.

Emotional Support and Mental Well-being

The emotional aspect of menopause is often as profound as the physical. Many women report feeling overwhelmed or unsure how to navigate this new phase of life. Seeking emotional support is a key strategy in managing the challenges of menopause. This can take the form of one-on-one therapy, support groups, or simply talking with friends and loved ones who understand and offer empathy.

Understanding the emotional impact of menopause and recognizing that it is a biological process that every woman who lives long enough will experience and not a “disease” is the first step. Then, empowering yourself with resources, and community support, and creating a strategy of symptom management with your healthcare providers, trainers, and coaches will help you not only survive this stage of life but thrive within it!    

Addressing mental health symptoms head-on is essential. If you’re experiencing depression or severe mood swings, you are not alone. Speak with a healthcare professional. They can help create a tailored plan that may include therapy, medication, and support groups, among other helpful resources. You do not need to suffer in silence. 


Seeking Professional Help

There comes a time when the strategies we’ve discussed may not be sufficient to manage menopausal symptoms. In these cases, it’s crucial to seek professional help from healthcare providers, trainers, coaches, and nutrition specialists. Menopausal health management is a multi-disciplinary approach. Professionals with expertise in menopause can help you navigate your options and recommend a course of action suited to your unique needs.

Regular check-ups are extremely important during menopause and beyond. They allow for the early detection and treatment of conditions like osteoporosis, heart disease, and cancer, among others.

Don’t hesitate to discuss your symptoms and concerns openly with your provider. They are there to support you and ensure you have the resources you need to manage this transition effectively.


As you journey through menopause, remember that it is time to prioritize yourself and your health. Taking this 5 pronged approach to determine what strategies are best suited for your situation will help you face this stage of life with confidence and resilience.

For a more personalized approach to managing menopause, reach out to a specialist in women’s performance endocrinology, Dr. Carla DiGirolamo. With her guidance, you can develop a comprehensive plan tailored to your body’s needs, ensuring you feel empowered and in control through this significant life transition. Embrace menopause with confidence, and know that you have the tools to thrive.