Understanding Menopause: Ideas for Feeling Better During Menopause
- T Benton
- Oct 8
- 13 min read
Menopause is a natural phase in every woman’s life, marking the end of her reproductive years. While it’s a significant milestone, it often comes with a mix of physical, emotional, and psychological changes that can be daunting.
However, many women can not only cope with these transformations but even thrive through them.
This post explores practical strategies for feeling better during menopause, aiming to empower women to embrace this new stage of life with confidence.
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Understanding Menopause
Perimenopause
The time leading up to menopause is referred to as Perimenopause. According to Mayo Clinic Staff (2024), "Perimenopause can last 2 to 8 years. The average is about four years".
During this time, you will likely notice changes due to fluctuating hormone levels. These changes may include irregular periods, vaginal dryness, hot flashes, mood swings, and more. A lot is happening in your body during this time. This is why it is essential to understand what is happening in our bodies and how to alleviate some of the unpleasant symptoms that occur during the menopause transition.
"Period cycles tend to get shorter in early perimenopause, so periods are closer together. As menopause gets closer, periods get farther apart for months before they end.
You can still get pregnant during this time. If you've skipped a period but aren't sure it's due to menopause, think about taking a pregnancy test." (Mayo Clinic Staff, 2024).
Menopause
Menopause occurs when your body stops producing hormones.. This typically occurs between the ages of 45 and 55. Still, there is no absolute age for menopause to begin, and some medical procedures, such as a hysterectomy, can often lead to menopause.
"Menopause is a point in time when you’ve gone 12 consecutive months without a menstrual period. It happens, on average, at age 52. It’s a natural process that occurs when your ovaries stop producing reproductive hormones. When menopause happens due to surgery or medical treatment, it’s called induced menopause." (Cleveland Clinic.org, 2025).
Menopause symptoms can range from mild to severe. Every day experiences during this period include hot flashes, night sweats, mood swings, depression, and changes in sexual function.
The hormonal changes that accompany menopause—particularly the significant drop in estrogen levels—are responsible for the vast array of symptoms that many women experience during this transitional phase of life.
Understanding that these symptoms are a regular part of life during this stage can be the first step toward more manageable experiences.
Estrogen plays a crucial role in regulating various bodily functions, and its decline can lead to both physical and emotional manifestations. Physically, women may encounter symptoms such as hot flashes, night sweats, and changes in menstrual cycles, which can be disruptive and uncomfortable.
Additionally, the decrease in estrogen can lead to changes in skin elasticity, increased vaginal dryness, and even a higher risk of osteoporosis due to decreased bone density.
Beyond the physical symptoms, the hormonal fluctuations during menopause can also have profound effects on emotional well-being. Many women report feelings of anxiety, irritability, or depression during this time, which can be attributed to the hormonal imbalance as well as the psychological stress of navigating this life stage.
The interplay between hormonal changes and emotional health is complex; for some, mood swings may be exacerbated by external factors such as aging, life transitions, current health status, or changes in family dynamics.
Recognizing these changes and understanding their origins can empower women to seek appropriate support and treatment options, whether through lifestyle adjustments, therapy, alternative options, or medication.
I began menopause several years ago and was grateful mine lasted only a year or two. The duration of menopause varies significantly from woman to woman. Also, I did not realize I was entirely in menopause until I was already in the midst of it. While my periods had stopped long before the hormonal changes began to take place fully, my mood seemed even until one day it wasn't.
For me, menopause came on unexpectedly, and it hit my husband and me hard. He was pretty patient with me during my menopausal days, but I can tell you I was not myself, and I am certain he thought aliens had abducted his wife and replaced her with a moody mess of a woman.
Fortunately, there are many herbal and medicinal products to help, and of course, speaking with your healthcare provider will provide you with a full range of options to help you during menopause.
Fostering open conversations about menopause can also help you through the experience. While my own mother had sadly passed away by the time I started menopause, I have a wonderful mother-in-law who is understanding and easy to talk with. She passed on some ideas I hadn't thought of. Sharing this time with other women enables women to share their struggles and coping strategies with one another.
By acknowledging the physical and emotional challenges presented by menopause, women can better navigate this transition with greater resilience and understanding. Support networks, whether through your doctor, friends, family, or professional groups, can also play a vital role in helping women manage their symptoms and maintain a positive outlook during this significant period of change.
Let's explore some ways to help guide you through menopause.
Nutrition Matters
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A balanced diet can play a crucial role in alleviating menopause symptoms, which can often be challenging for many women.
During this significant life transition, hormonal fluctuations can lead to a range of symptoms, including hot flashes, night sweats, mood swings, and weight gain. Therefore, it becomes increasingly important to focus on dietary choices that support the body’s changing needs.
Including a variety of nutrient-dense foods in your daily meals can help maintain overall health during this transition, providing essential vitamins and minerals that may help mitigate some of the discomfort associated with menopause.
For instance, incorporating foods rich in phytoestrogens, such as soy products, flaxseeds, and whole grains, can mimic estrogen in the body and potentially reduce the severity of hot flashes.
Additionally, a diet rich in calcium and vitamin D is crucial for maintaining bone health, as the risk of osteoporosis increases after menopause. Dairy products, leafy greens, and fortified foods can be excellent sources of these nutrients.
Fruits and vegetables should be a staple in the diet, as they are rich in antioxidants that help combat oxidative stress and inflammation. Berries, citrus fruits, and leafy greens not only provide hydration but also support overall bodily functions and can enhance mood stability.
Healthy fats, such as those found in avocados, nuts, and olive oil, are also beneficial, as they can improve heart health and help manage weight, which can be a concern during menopause.
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Additionally, maintaining a balanced intake of protein is crucial for maintaining muscle mass and overall energy levels. Lean meats, fish, legumes, and plant-based proteins should be included to ensure a sufficient intake of protein.
Staying hydrated is equally important, as it can help alleviate symptoms such as bloating and dryness. Drinking plenty of water and consuming hydrating foods can offer significant relief.
In conclusion, a well-rounded diet that includes a diverse array of nutrient-rich foods not only helps manage menopause symptoms but also contributes to long-term health and overall well-being.
By making mindful food choices and focusing on a balanced approach, women can navigate this transitional phase with greater ease and comfort.
In Review:
Incorporate Phytoestrogens: Consume foods such as soy products, flaxseeds, and legumes that contain phytoestrogens, which can mimic the effects of estrogen in the body and help alleviate symptoms like hot flashes.
Stay Hydrated: Staying well-hydrated can help reduce the intensity of hot flashes and improve skin hydration. Aim to drink plenty of water and consider herbal teas, which can have soothing effects.
Photo courtesy of Karly Ukav on Freepik
Limit Caffeine and Alcohol: Reducing intake of caffeine and alcohol may help lessen the severity of hot flashes and improve sleep quality.
Make fruits, vegetables, healthy fats, calcium, and proteins the staples of your daily diet.
Exercise Regularly
Physical activity offers numerous benefits during menopause. Engaging in regular exercise plays a crucial role in managing menopausal changes effectively.
Regular exercise helps regulate weight, which is often a concern due to hormonal fluctuations that can lead to weight gain; however, it also contributes to numerous other health benefits.
Physical activity can significantly enhance mood by promoting the release of endorphins, the body's natural mood lifters, thereby helping to alleviate feelings of anxiety and depression that may arise during this period.
Also, exercise serves as a powerful tool to reduce stress levels; it provides an outlet for pent-up energy and tension, allowing women to cope better with the emotional challenges that can accompany menopause. While I was experiencing menopause, I found exercise helped me tremendously as it served as an outlet for any tension I was feeling.
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Many women experience sleep disturbances during menopause, including insomnia and night sweats. Regular physical activity has been shown to improve sleep quality and duration, helping to combat these issues effectively. Engaging in moderate aerobic exercises, such as walking, swimming, or cycling, can lead to deeper sleep and a more restful night.
Additionally, strength training can be particularly beneficial, as it not only helps maintain muscle mass, which tends to decline with age, but also supports bone health, reducing the risk of osteoporosis —a condition that menopausal women are at an increased risk for due to decreased estrogen levels.
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Here are some key ways to incorporate regular physical activity into your life:
Find an Enjoyable Activity: Whether it's walking, swimming, or dancing, finding an activity that you love makes it easier to stay active. There are numerous options to get moving; find one or two that you love and make it a daily habit.
Incorporate Strength Training: Strength training helps combat the loss of bone density associated with menopause, making it an essential part of your routine. Join a gym and consult with a professional there to help you get started. If you'd rather strength train at home, there are many indoor training routines available. Utilize free weights, resistance bands, kettle bells, or even soup cans and get started today!
Practice Relaxation Techniques: Incorporating yoga or pilates can not only improve physical health but also reduce stress and anxiety. If you prefer not to get down on the floor, you will find many chair yoga and chair Pilates workouts online. Here are a few to get you started:
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Mental Health and Emotional Support
Menopausal changes can lead to a range of emotional responses, including mood swings, anxiety, and even depression. It is essential for women experiencing menopause to recognize that these feelings are a natural part of the process and that they are not alone in navigating them.
During this time, hormonal shifts, particularly the decrease in estrogen levels, can affect neurotransmitters in the brain that regulate mood. This can result in increased irritability, feelings of sadness, or heightened anxiety.
Also, the life changes that often accompany menopause, such as aging, empty nesting, or shifts in personal relationships, can contribute to a complex emotional landscape.
To effectively manage these emotional changes, it is crucial to prioritize mental health through various strategies.
As we discussed earlier, engaging in regular physical activity can be beneficial, as exercise is known to release endorphins, which can improve mood and alleviate feelings of stress.
Practicing mindfulness and relaxation techniques, such as yoga or meditation, can help women find emotional balance and cope with the challenges of this transitional phase.
Menopause can be a challenging time. Seeking support from healthcare professionals, such as therapists or counselors, is an excellent way to find professionals who can provide valuable advice, tools, and coping mechanisms.
Support groups, whether in-person or online, can also offer a sense of community and understanding among women who are experiencing similar changes.
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Open communication with friends and family about these emotional challenges can foster a supportive environment, allowing women to express their feelings and seek help when needed.
Recognizing the importance of mental health during menopause is vital. By adopting proactive strategies and seeking support, women can navigate this transition with greater resilience and emotional well-being, ultimately leading to a more positive experience during this significant life phase.
Here are a few key ways to help you during menopause:
Stay Connected: Maintaining relationships with friends and family can provide emotional support. Open discussions about your experiences can also promote understanding and solidarity among your peers. Seeking support groups is a fantastic way to share ideas and suggestions with other women experiencing menopause. You are not alone. Just knowing that is often a great help during this time.
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Consider Therapy: The stigmas associated with seeking out therapy are long gone. Menopause is often a confusing and emotional time. Seeking professional advice is an excellent way to help you develop a plan for coping with, and even thriving during, menopause.
Cognitive-behavioral therapy, or talking to a licensed therapist, can provide tools and coping strategies that you may not have considered. These tools may help you immensely when dealing with mood swings, anxiety, or depression.
Mindfulness and Meditation: Practicing mindfulness can significantly reduce stress. During menopause, practicing meditation and mindfulness can be particularly beneficial in maintaining calmness and mental clarity. Apps, classes, and videos are readily available to guide individuals in establishing a regular practice.
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Sleep Hygiene
Sleep disturbances are a common symptom of menopause, affecting a significant number of women as they transition through this natural phase of life.
These disturbances can manifest in various forms, including difficulty falling asleep, frequent nighttime awakenings, and early morning awakenings that disrupt the overall quality of sleep. Such issues can be attributed to hormonal fluctuations, particularly the decrease in estrogen levels, which can lead to increased instances of night sweats and hot flashes, further complicating the ability to achieve restful sleep.
Given the profound impact that sleep has on overall health, mood, and daily functioning, it becomes essential to prioritize good sleep hygiene during this transformative period. Good sleep hygiene encompasses a range of practices designed to promote consistent, restorative sleep.
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Some ways to establish good sleep hygiene include:
Establishing a regular sleep schedule by going to bed and waking up at the same time each day, even on weekends.
Creating a calming nighttime routine can also signal to the body that it is time to wind down. Taking a relaxing, warm bubble bath may be just what you need to help you prepare for sleep. Additionally, activities such as reading, gentle stretching, or practicing relaxation techniques like deep breathing or meditation can help prepare your body and mind for rest.
Creating a peaceful sleep environment plays a crucial role in achieving a restful night's sleep. It is essential to ensure that the bedroom is dark, cool, calm, and quiet, as this can significantly enhance sleep quality. Additionally, limiting exposure to screens and blue light in the hour leading up to bedtime is crucial, as these can disrupt the body's natural sleep-wake cycle.
Avoiding stimulants such as caffeine and nicotine in the hours before sleep, as well as being mindful of alcohol consumption, can also contribute to a more restful night.
Seek Medical Advice and Alternative Therapies
There are times when coping with menopause becomes challenging.
Symptoms such as hot flashes, night sweats, mood swings, and sleep disturbances can significantly impact daily life and overall well-being. These changes can lead to feelings of frustration, anxiety, and even depression, making it essential to seek effective strategies for managing them.
Consulting a healthcare professional can provide invaluable support and options tailored to individual needs. A healthcare provider can help assess the severity of symptoms and suggest various treatment modalities, which may include hormone replacement therapy (HRT), lifestyle modifications, or alternative therapies such as acupuncture and herbal supplements.
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Additionally, they can offer guidance on nutrition and exercise, which play a crucial role in alleviating some menopausal symptoms.
By working closely with a medical expert, women can develop a comprehensive plan that addresses both the physical and emotional aspects of menopause, ultimately leading to a more balanced and fulfilling life during this significant phase of their journey.
Conclusion
Menopause, while a significant transition, does not have to be something to fear.
By understanding the changes taking place in your body and implementing practical strategies—such as focusing on nutrition, staying active, attending to mental health, and seeking medical advice when needed—you can not only cope with menopause but thrive during it.
Use this time to become a healthier version of yourself. By prioritizing good nutrition, regular exercise, adequate hydration, staying connected, maintaining mental wellness, practicing good sleep hygiene, and utilizing the available support options, you can face menopause with confidence and establish positive health habits that last a lifetime.
Also, remember, you are not alone. Millions of women are experiencing menopause right now. Don't be afraid to explore the various options available to you, so you can not only manage menopause but also thrive during it. Getting older comes with numerous changes, but if you maintain a positive mindset and explore options that are right for you, it is possible to live a happy, joyful life that thrives even through menopause.
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On another note, it is easy to fall into a destructive pattern or feel victimized during menopause. It can be a scary time, but there is a great deal of information about coping with menopause, so I urge you to empower yourself by speaking with your healthcare provider and seeking out information on ways not just to manage, but thrive, during menopause.
Take control of your health and do not let the negative symptoms of menopause take control of you.
I have linked several resources for information on perimenopause, menopause, living well with menopause, and supplements shown to help with menopausal symptoms in the Links Section at the end of this article. Always consult your doctor to find the best and safest choices for you.
Empower yourself and remember you are not alone! You've got this, ladies! 🥰🥰
Here's to your Good Health! ❤️
T. Benton
Owner & Writer @blissful-health.org
Copyright © 2025 Blissful-Health.org. All Rights Reserved.
Informational Links on Perimenopause and Menopause:
Links for Living Well with Menopause:
Links to Supplements to Help with Symptoms of Menopause:
*It is essential to speak to your doctor before taking any new supplements or vitamins. Supplements and vitamins are not right for everyone and may interfere with certain medications.
Resources:
Cleveland Clinic.org (Ed.). (2025, September 11). What is menopause?. Cleveland Clinic. https://my.clevelandclinic.org/health/diseases/21841-menopause
Mayo Clinic Staff. (2024, August 7). Menopause. Mayo Clinic. https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
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