How to manage menopause

Menopause is not an end, it's a transition. But for many women, it can feel overwhelming. Hot flashes, sleep problems, mood swings, weight changes, and decreased energy can make you feel like you don't recognize yourself.

But you know what? There's a lot you can do to feel better. But before we go through everything you can do to feel better during menopause, let's go through what happens in your body!

Menopause is a transitional period that is usually divided into 3 different categories.

1. Perimenopause: hormone levels (especially estrogen and progesterone) begin to fluctuate wildly. Periods become irregular, sleep is affected, and mood can become more unstable.
2. Menopause: you enter this phase when you haven't had a period for 12 months.
3. Postmenopause: the body enters postmenopause, which means the body has a new hormonal baseline. Here, the risk of osteoporosis increases.
   

Now that you know the different phases, let's go into a bit about what you can do for the various symptoms that can arise during menopause.

1. Hot flashes & sweats

Hot flashes are one of the most common symptoms. They can come suddenly, day or night.

It can help to:

• Dress in layers and natural materials

• Sleep in a cool room

• Avoid alcohol, spicy food, and caffeine

• Exercise regularly

• Use slow deep breathing when onset occurs

For some, hormone therapy (MHT/HRT) is a very effective solution and something to discuss with a doctor.

2. Sleep problems

Sleep is often affected already in perimenopause.

Build a strong evening routine:

• Same bedtime every night

• Screen-free last hour

• Avoid alcohol

• Try magnesium (individual)

• Do breathing exercises in bed

Sleep is one of the most underestimated factors for reducing almost all menopausal discomfort.

3. Mood & anxiety

Hormone fluctuations affect neurotransmitters in the brain. That's why you can feel more irritable, low, or anxious.

What really makes a difference:

• Strength training 2-4 times a week

• Walks in daylight

• Social contact

• Journaling or talk therapy

• Mindfulness or yoga

If you feel deep sadness, seek help. It's common and treatable.

4. Weight changes & altered body

Many find that fat more easily accumulates around the abdomen. This is a hormonal effect and not a character problem.

Focus on:

• Enough protein

• Strength training

• Stable blood sugar levels

• Recovery

Avoid strict diets; the body is more sensitive to stress during this period.

5. Strengthen bones & muscles

After menopause (postmenopause), the risk of osteoporosis increases.

Protect yourself by:

• Weight-bearing exercise

• Calcium-rich diet

• Vitamin D (especially in the Nordics)

• Avoiding smoking

Strong muscles are your best protection for the future.

6. Dry mucous membranes & libido

Last but not least! This is talked about too little.

Local estrogen is often very effective and carries low risk because it works locally. Lubricants and vaginal moisturizers can also make a big difference.

And most importantly: it's normal for sexuality to change – it doesn't disappear.

Three things that make the biggest difference

If you're only going to start somewhere:

1. Strength train

2. Eat enough protein

3. Prioritize sleep

Menopause is not a disease. It is a biological transition and a new phase, not a decline. You can meet this change with knowledge, exercise, and self-care.

Are you ready to take control of your symptoms? See how you can get support here: https://wellnessofsteel.com/pages/online-coaching