Navigating the Menopause Journey
Experiencing menopause can often feel like traversing a vast, unknown landscape. Each woman’s journey is distinct, but one of the most empowering aspects of this experience is the opportunity to share insights and support one another.
In light of this, I’ve gathered a thoughtful compilation of 68 practical menopause tips shared by women who have navigated this phase themselves.
If you’re seeking guidance on how to cope with hot flashes, enhance your sleep quality, or promote overall wellness, this collection is full of relatable advice rooted in genuine experiences.
My Facebook community is an invaluable source of strength. I recently reached out to women, asking them: “What would be your top piece of advice for someone entering menopause?” Let’s explore the pearls of wisdom that can help make your menopause journey more manageable and smoother. The best insights often come from women who are or have been in similar situations. Here’s the advice, categorized for your convenience.
And a friendly reminder: many women emphasized that a commitment to regular exercise and healthy eating can yield significant benefits!
Enhance Your Lifestyle
“Focus on lifestyle changes and eliminate habits that no longer serve you. My menopause journey became a time for profound self-discovery. Approach each day with curiosity and kindness towards yourself.”
“Things will get better. Don’t fall for the stereotypes. It’s an adjustment period, not a new normal.”
“Drink ample water. Seriously, you’ll need it.”
“Remember: this too shall pass.”
“Listen to your body and what you nourish it with; it affects everything—your weight, mood, and ability to thrive. Food serves as medicine.”
“Consult your doctor, do your research, and stay informed about this important life stage.”
“Be your own advocate! It’s essential. Engage in strength training, eat healthily—preferably grass-fed options, grow your own produce, and read labels. Seek out a functional medicine practitioner who understands your unique needs. Never accept ‘it’s just your age’ as an answer!”
“Finding the right approach is a personal journey; what works for one person may not work for you. Each body reacts uniquely—experiment to find what suits you best.”
“Don’t buy into the myth that weight loss is impossible.”
“Prioritize nutrition, exercise, sleep, and healthy lifestyle choices; they can be life-changing.”
“Minimize sugar and alcohol—opt for a healthy diet and regular walks.”
“Stay hydrated and ensure adequate protein intake!”
“I underestimated how significant healthy eating, regular movement, and prioritizing sleep could be. Shifting from a victim mentality enabled me to take control and feel empowered.”
The Importance of Exercise
“If you’re not already strength training at least three times a week, start now. I faced osteopenia and osteoporosis, but instead of following the suggestion for medication, I ramped up my workouts. To my doctor’s astonishment, my bone density improved within a year. It is indeed achievable, regardless of age!”
“Exercise! As a dedicated runner, I managed to avoid hot flashes.”
“Incorporate exercise, hydrate, and consider a Mediterranean diet.”
“Exercise should be a priority—like it’s essential for your survival! Particularly focus on weight lifting and cardio, but don’t forget about yoga; it makes an incredible difference in managing menopausal symptoms.”
“Don’t underestimate the impact of physical activity. While HRT and other treatments can be helpful, the moment I committed to regular exercise, everything changed, including my outlook.”
“YOGA! My OB-GYN attributed my manageable symptoms to a consistent yoga practice—hot flashes were just about it. Now in post-menopause, I notice additional changes.”
“High importance on strength training and HRT!”
“Please, incorporate weight lifting into your regimen!”
Essential Reading
“I highly recommend Menopause Manifesto by Dr. Jen Gunter, a Canadian OBGYN based in the USA. It is an excellent resource.”
“Stay informed—read The New Menopause by Dr. Mary Claire Haver, and seek out a provider who can deliver comprehensive care.”
“Make it a habit to read! Don’t assume your doctor knows how you feel or what you are experiencing; take charge of your health!”
“Explore Estrogen Matters—it could change everything!”
“Balance your hormones; Ageless by Suzanne Somers is another insightful read!”
“Follow Dr. Stacy Sims; she provides straightforward advice to avoid excuses!”
Recognizing Common Symptoms
“A compact cooling spray like Eau Thermal Avene can provide relief during hot flashes.”
“Acknowledge that brain fog is genuine; you’re not losing your mind if you struggle to recall thoughts or sentences.”
“Keep a fan nearby; I have one on my bedside table.”
“Embrace the hot flashes and be open—there’s no need to hide it.”
“Having several ice packs can help. I store corn bags in the freezer for hot flash relief.”
“For those pesky 2 AM wake-ups, try magnesium before bed. There are natural remedies available; rest assured, for most women, this will subside post-menopause!”
“Joint pain can be real, but exercise is the solution—‘Motion is lotion,’ as they say!”
“Lift heavy weights and maintain a nutritious diet. If difficulties persist, seek help—don’t let healthcare providers minimize your challenges!”
“Prepare for the unexpected!”
“Accept that it may be necessary to cool down your partner at night, as it can get quite hot!”
“Always have a handheld fan in every room for those warm moments.”
Finding the Right Healthcare Provider
“If your doctor doesn’t meet your needs, don’t hesitate to seek someone else. The Menopause Society offers resources to connect you with knowledgeable doctors. Research hormone replacement therapy (HRT) options; strength training can be crucial for your health.”
“Don’t be afraid to find a doctor who truly listens; it took me three tries to find the right fit! The book The New Menopause has helpful guidance on how to approach this.”
“Seek a functional medicine doctor who specializes in menopause—it may change your life!”
“Educate yourself with evidence-based information. Understand the range of symptoms and seek help when needed.”
“Search for a supportive OBGYN who can guide you through this journey for the best results.”
Hormone Replacement Therapy
“Listen to your body and acknowledge your symptoms. Don’t brush them aside and assume this is your new reality. Recognizing symptoms is vital for effectively communicating with your healthcare provider. HRT was transformative for me, making the lack of prior knowledge quite overwhelming. Hang in there!”
“It took years of frustration and searching to finally find what worked for me, and it pains me that primary care providers rarely suggest HRT.”
“Open conversations with friends about their HRT experiences can be invaluable—transparency is key!”
“Research and consider bioidentical hormone therapy.”
“Ensure the necessary blood tests are done and, if recommended, begin bioidentical HRT as soon as possible; it can be life-changing!”
“If you find yourself more than a decade past your last period, don’t let that deter you from seeking HRT; I wish I had started sooner.”
“HRT is essential for your well-being; estrogen can provide protective benefits.”
Tending to Gut Health
“Prioritize gut health. Invest in quality supplements and make exercise a routine.”
“Explore the ways gut health can affect hormones!”
Lighthearted Moments
“Regardless of how challenging it may be to load the dishwasher, never toss the entire rack out into the yard—trust me on this!”
“If your male partner doesn’t understand what you’re going through, watch the Holderness Family videos on Perry Menopause for some humor!”
“Keep a journal to track your experiences; you won’t remember what you did, which medications you took, or conversations you had—menopause brain can be real!”
“Give him a heads-up… right now!”
Additional Tips for Menopause
If you’re eager to delve deeper into perimenopause and menopause, I’ve listed a few of my trusted resources to guide you along this journey.
