Navigating Menopause
Everything You Need to Know About Menopause (And Why You Don’t Have to Suffer Through It)
You’ve made it through the chaos of perimenopause—maybe you're still riding a few waves—but you’ve now crossed a milestone: menopause.
You’ve officially gone 12 months without a period. That one-year mark might seem simple, but the changes happening in your body and mind are anything but. And yet, for most of us? No one really explained this phase. No one taught us what to expect, what to ask, or how to take care of ourselves.
So let’s change that—right now.
First, What Is Menopause?
Menopause is officially diagnosed when you've gone 12 consecutive months without a menstrual period. The average age for this is 51, but for some women, it can happen earlier or later. The time after menopause is referred to as postmenopause, and guess what? That can last 30+ years of your life.
That’s not a footnote. That’s a whole new chapter—and you deserve to feel good in it.
What’s Changing In Your Body Now?
By the time you hit menopause, your ovaries have significantly reduced the production of estrogen, progesterone, and testosterone. You may already have been feeling the effects during perimenopause, but now, those hormone levels are at a new normal—consistently lower.
These hormonal shifts impact everything from your metabolism and mood to your bones, brain, and skin.
Here’s what’s happening under the surface:
Estrogen is no longer swinging up and down—it’s now consistently lower. This affects your brain, bones, heart, skin, and urogenital system.
Progesterone is minimal, which means less natural calming, mood balancing, and sleep support.
Testosterone continues to decline, which impacts libido, muscle tone, and motivation.
Common Symptoms You May Still Be Feeling
Even though menopause has “officially” begun, many of the symptoms you had in perimenopause don’t magically go away. They may continue—or even intensify—for a while.
Most reported symptoms include:
Hot flashes & night sweats
Sleep disturbances
Vaginal dryness or discomfort during intimacy
Mood swings or anxiety
Fatigue
Weight gain or bloating
Joint pain or stiffness
Low libido
Memory issues or brain fog
Dry or thinning skin and hair
Some women breeze through. Others feel completely unrecognizable in their own skin. Both are normal.
You’re Not Going Crazy—And You’re Not Alone
Too many women think, “Is this just what getting older feels like?”
The truth is: no, not necessarily.
Yes, your hormones are different now.
Yes, your body is changing.
But you don’t have to just suffer through it.
Years ago, women were told to “tough it out.” But we now know better—and have better tools. Menopause isn’t a failure of your body—it’s a natural shift that requires new support.
What to Talk About With Your Healthcare Provider
It’s important to partner with a practitioner who takes your concerns seriously. Unfortunately, many women still walk out of appointments feeling dismissed or unheard.
Here are essential questions and topics to bring up during your next visit:
Suggested Talking Points:
“I’m struggling with sleep/mood/weight changes—can we talk about what’s driving that and what options I have?” → Look beyond “normal aging” and get to root causes.
“Can we talk about hormone therapy or non-hormonal options based on the latest research?” → Refer to the evolving science—like the updated interpretation of the 2002 WHI study that once scared everyone off HRT.
“I’d like to look at my bone density and cardiovascular health now that I’m in menopause.” → Lower estrogen impacts both—be proactive.
“I’d like support for intimacy and vaginal health.” → Vaginal dryness, pain, or low libido are common, and very treatable—but often never brought up.
“Can we review lifestyle changes or supplements that could help me feel better day to day?” → Your healthcare shouldn't just be about prescriptions—it should be whole-person support.
Practical, Real-Life Strategies to Feel Better
Here’s what you can start doing right now to manage menopause with more ease, clarity, and strength:
1. Support Your Body Through Nutrition
Eat more protein to support muscle and metabolism
Focus on whole foods rich in fiber, omega-3s, magnesium, and antioxidants
Minimize added sugars and alcohol, which can trigger symptoms
2. Move With Purpose
Strength training is critical for bone density and metabolism
Gentle movement like yoga or walking reduces stress and supports joint health
Don’t overdo it—this is about support, not punishment
3. Prioritize Sleep (Even if It’s Tricky)
Keep a consistent bedtime and cool sleeping environment
Limit screens 1 hour before bed
Try magnesium glycinate or guided meditation for wind-down support
4. Reduce Stress & Regulate Mood
Hormonal shifts heighten your stress response—manage it with tools like:
Journaling
Breathwork
Therapy or coaching
Setting boundaries and saying no
5. Tend to Intimacy & Connection
Use vaginal moisturizers or lubricants as needed—no shame
Open conversations with your partner
Explore new ways to connect if libido has changed
6. Explore Supplementation
Vitamin D3 + K2 (for bone health)
Magnesium (for sleep, mood, muscle tension)
Omega-3s (for brain and heart)
Adaptogens like ashwagandha or rhodiola (to support stress response)
Always check with your provider before starting any supplement—especially if you're on medications.
You Deserve Better Than "Just Deal With It"
The way women experience menopause is shifting—and so should the care, conversations, and culture around it.
This doesn’t have to be the season of life where you fade into the background, grin and bear it, or silently struggle. You’re allowed to take up space, ask for support, and demand care that reflects the current science and your lived experience.
Let’s Navigate This Together
If you’re looking for real strategies to help you feel strong, supported, and clear-headed through menopause, join my free newsletter.
You’ll get:
Wellness tips for sleep, energy, and mood
Guidance on nutrition and movement
Real talk about hormone shifts, intimacy, and more
And reminders that you’re not alone in any of this
Because midlife doesn’t have to mean burnout—it can mean becoming more you than ever.