Managing Menopause: A Health Coach’s Guide to Thriving Through the Transition

By Mweia Elias, MS, RD, CPT

Menopause is a natural phase of a woman’s life, but it comes with a variety of physical, emotional, and hormonal changes that can feel overwhelming. Many women experience symptoms like hot flashes, brain fog, weight gain, and sleep disturbances, making it a challenging transition. However, with the right knowledge, lifestyle adjustments, and nutritional support, menopause can be navigated smoothly, allowing women to feel empowered rather than burdened by this stage of life.

As a dietitian and health coach, I am here to guide you through this transition with practical strategies to help you feel your best, improve your energy, and regain balance in your body.

Understanding Perimenopause and Menopause

Perimenopause is the transition phase leading up to menopause, during which hormone levels begin to fluctuate significantly. It can last anywhere from a few months to over 10 years, with an average duration of 4 to 8 years. These changes can start as early as the mid-30s but usually begins between 40 – 50 years old.

Menopause officially begins when a woman has gone 12 consecutive months without a menstrual period after the age of 50, but for 2 years before the age of 50. This typically occurs between ages 45 and 55 but can happen earlier due to genetic factors, medical conditions, or surgery like hysterectomy.

Common Symptoms of Perimenopause

Perimenopause can bring about unpredictable changes due to fluctuating estrogen and progesterone levels. Some of the most common symptoms include:

• Irregular Periods – Changes in cycle length, heavier or lighter bleeding, skipped periods.

• Hot Flashes & Night Sweats – Sudden warmth, excessive sweating, flushing of the skin.

• Mood Swings & Anxiety – Increased irritability, depression, emotional ups and downs.

• Sleep Disturbances & Fatigue – Difficulty falling or staying asleep, waking up frequently.

• Weight Gain & Slower Metabolism – Increased belly fat, difficulty losing weight.

• Vaginal Dryness & Decreased Libido – Thinning vaginal tissue, discomfort during intimacy.

• Brain Fog & Memory Issues – Forgetfulness, difficulty concentrating, mental fatigue.

• Increased PMS Symptoms – More intense premenstrual symptoms like bloating and breast tenderness.

• Joint Pain & Muscle Aches – Stiffness, soreness, and general discomfort.

• Changes in Hair & Skin – Thinning hair, drier skin, breakouts, and visible wrinkles.

Action Step:

• Keep a Symptom Journal: Track your symptoms, their severity, and any triggers to identify patterns and develop a personalized wellness plan.

 Lifestyle Changes to Manage Menopause Naturally

Making small but impactful lifestyle adjustments can significantly improve your perimenopause and menopause experience.

1. Nutrition for Hormonal Balance

Cleaning up your diet and ensuring that you are meeting your body’s nutritional needs during this time is foundational to looking and feeling your best. Focus on these 5 key goals:

• Eat a Balanced Diet: Prioritize high fiber whole foods, lean proteins, and healthy fats.

• Increase Calcium & Vitamin D: This supports bone health and reduces osteoporosis risk. Every woman should be taking a Vitamin D3 supplement with at least 10mcg of Vitamin D3. (Colecalciferol). To make sure you are getting enough calcium in your diet, you can use this useful online Calcium Calculator: CALCIUM – Calcium Calculator | International Osteoporosis Foundation

• Stay Hydrated: This reduces bloating and supports metabolism.

• Limit Processed Foods & Sugars: This helps manage weight and stabilize energy levels.

• Add Phytoestrogens: Found in soybeans, flaxseeds, and chickpeas, lentils, and broccoli: these plant-based estrogens may help balance hormones.

Action Step:

• Create a Menopause-Friendly Meal Plan: Incorporate hormone-supporting foods into your daily diet.

2. Exercise for Physical and Mental Well-Being

I have found that women who are exercising regularly during the perimenopause period experience fewer symptoms and have a much easier transition into menopause. It’s important to integrate different types of workouts into your schedule:

• Strength Training: Helps prevent muscle loss and boosts metabolism.

• Cardio Workouts: Walking, swimming, or cycling improve heart health and weight management.

• Yoga & Pilates: Reduce stress, improve flexibility, and support bone strength.

• Mind-Body Exercises: Practices like deep breathing improve mood and help manage hot flashes.

Action Step:

• Set a Weekly Exercise Goal: Aim for at least 150 minutes of moderate-intensity exercise per week. Can we talk about weight bearing exercise esecially good for preventing osteoporosis?

3. Sleep Hygiene for Restful Nights

• Create a Relaxing Bedtime Routine: Reduce screen time, take a warm bath, or read an hour before bed.

• Maintain a Cool Bedroom Environment: Use breathable sheets and consider a fan to help with night sweats.

• Limit Caffeine & Alcohol: Both can trigger night sweats and disrupt sleep quality.

• Try Magnesium Supplements: Magnesium glycinate 400-500mg is useful for anxiety, insomnia and stress conditions as well as muscle and joint pains.

Action Step:

• Develop a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends.

4. Supplements & Natural Remedies

• Black Cohosh (at least 40mg a day) & Evening Primrose Oil: Some women find relief from hot flashes with herbal remedies. However, please discuss with your doctor before starting these as some herbal remedies can interact with pharmaceutical medicines. Black Cohosh has been known to cause liver damage. Red Clover can interact with drugs including Warfarin.

• Adaptogenic Herbs: Ashwagandha and Maca root can help support stress response and energy levels.

Action Step:

• Review your current supplements: Ensure that your supplements are really supporting your body’s needs at this time.

When to Seek Additional Support

While lifestyle changes can be effective, some women may need additional guidance for more severe menopause symptoms.

Medical Options

Consult with your healthcare provider to see how they can support you in this transition.

• Hormone Replacement Therapy (HRT): Can alleviate hot flashes, mood swings, and bone loss by replacing estrogen and progesterone.

• Non-Hormonal Medications: Some antidepressants or blood pressure medications can help manage hot flashes, changes in blood pressure and mood symptoms.

Embracing This New Chapter with Confidence

Menopause is not the end —it’s a new beginning. By understanding the changes happening in your body and taking proactive steps, you can manage menopause with strength, confidence, and vitality. Whether through lifestyle changes, nutritional support, or professional guidance, you have the power to navigate this transition with ease. Menopause is a journey, but you don’t have to walk it alone. With the right approach, we can help you embrace this stage of life with resilience and joy.

Mweia Elias is available at Ames Medical Services on a Wednesday. Call 221-3983 to book.