Step one: Use this resource guide!
By: Gabby Lester-Coll
Menopause is a seismic biological shift that impacts half of humanity. And while every woman knows this transition awaits, few are prepared when it hits. Not helping matters: Until very recently, the milestone of menopause— marked by the absence of menstruation for 12 consecutive months— was viewed culturally as a time of loss and limitation… something to be endured, not embraced.
The truth is, there are considerable physical and emotional obstacles to navigate, but being armed with the right knowledge and support can ease the discomfort, anxiety and identity crisis many women experience and usher in a vibrant phase of life.
In fact, menopause is going through a much-needed rebrand thanks to outspoken mid-life celebs such as Gwenyth Paltrow and Naomi Watts, an increasing number of doctors specializing in menopause medicine, experts who are widely sharing menopause education on social media and millions of women (maybe you!) who refuse to suffer shame or acquiesce to symptoms such as weight gain, fatigue, brain fog, hot flashes, insomnia, lack of libido, depression, anxiety and more.
Also worth noting: Though the median onset age of menopause is 51, the hormonal shifts of perimenopause often begin to surface in the 30s and 40s.
Now, for the advice and resources you’ve been searching for:
When it comes to menopause, many doctors are out of their depth. As of 2018, in the United States, 80% of medical residents reported feeling “barely comfortable” discussing or treating menopause, and only 20% of OB/GYN residency programs provide menopause training.
So, it’s up to you to find a doctor who is versed in your shifting needs and willing to do the blood tests and ongoing evaluation necessary to form a treatment plan.
Functional medicine doctors who practice a more holistic, root-cause form of healthcare that considers dietary and lifestyle factors such as stress and activity levels, are often better equipped to address both symptoms and long-term health risks such as joint pain, cognitive decline, heart disease, osteoporosis, and more that can accompany the decline of hormone production.
Also, menopause-focused telemed companies such as Alloy Health are filling the gap nationally with counseling, hormone replacement therapy (HRT) and more.
What you eat plays a key role in your hormonal health and, therefore, how you experience menopause. Dr. Mary Claire Haver, author of The New Menopause, advocates for an anti-inflammatory diet to support women through menopause by reducing symptoms such as weight gain and fatigue. She encourages women to focus on whole foods, lean proteins, healthy fats, and fiber to help manage inflammation and promote hormonal health during menopause.
Extra credit supplements:
Minimizing alcohol is also key because it can exacerbate symptoms like hot flashes, night sweats and other sleep disturbances—plus, contribute to weight gain and increase your risk of breast cancer. So moderate your drinking and hydrate at the same time with a fun mocktail like this one.
Strength-training is important at any age, but as women near and enter menopause, building muscle mass becomes crucial. The gradual loss of muscle mass, strength and function, referred to as sarcopenia, is a common condition that is progressive,” says Dr. Haver, and, “the amount of muscle mass we have defines our basal metabolic rate – or the rate at which we burn calories at rest.” So if you’ve exclusively been a calorie-burning cardio queen, know this: lean muscle burns more calories at rest! Strength training also builds bone density, which is protective during menopause when osteoporosis risks increase.
Estrogen typically helps lower the impact of stress on the body, so lower estrogen levels during menopause may reduce the body's ability to manage stress as effectively. Stress can also exacerbate menopausal symptoms such as hot flashes and insomnia.
It’s never too early to find and utilize consistent stress-reduction practices to promote hormonal balance and overall well-being.
By managing stress proactively, you’ll be able to handle hormonal shifts with more grace, reducing the negative impacts on your body and mind.
Finally, and maybe most importantly, is your mindset. Menopause is not an end—it's a powerful beginning. Think about it: By this point, you have decades of experience, wisdom and strength to draw upon. “Aging doesn’t mean losing vitality; it’s about stepping into your power, both mentally and physically,” asserts Tamsen Fadal, an award-winning TV news anchor, podcast host, menopause TikTok star and now documentarist of the menopause film The M Factor.
Empowering yourself with knowledge and self-care strategies can shift your mindset from feeling out of control to owning this transformative phase.
Taking control of your mental and physical health during menopause is an ongoing process that includes nourishing your body, moving with intention, managing stress, and adopting a mindset that celebrates your age. While it may signal the end of fertility, it certainly doesn’t mark the end of vitality. Instead, it offers a chance to reset, realign, and rediscover your power.
Aging is inevitable, but longevity is not. Making simple changes to your diet by adding nutrient-dense foods can help you improve your longevity and age gracefully. Maintaining a balanced diet is a common factor in people who live long, healthy lives.
You can support your longevity by adding healthy fats, daily greens, herbs and spices, and plant protein to your daily meals. If you want to reset your diet, we have a 5-day Lifestyle Reset that can help you shift your nutritional goals and start feeding your body the nutrients it needs. Supporting your gut health through the foods you eat may also support your ability to age gracefully.
Kroma Wellness believes in the power of nutritious food, which is why we aim to bring you healthy, superfoods in convenient packaging, so you can feed your body what it needs at any time.
Movement and Fitness
Conferences and Community
Mid-Life Podcasts
Hit Play Not Pause
Better Menopause Podcast
The Midlife Feast Podcast
Menopause Natural Solutions Podcast
The Mid•Point with Gabby Logan
Magnificent Midlife Podcast