The 3 Most Important Things to Consider During the Menopausal Transition
The menopausal transition is a powerful and often misunderstood phase in a woman’s life. While it’s a completely natural biological process, it can also come with a wide range of physical, mental, and emotional changes. From shifting hormones to increased risk for chronic conditions, this season of life calls for informed, proactive, and personalized care.
Whether you’re just starting to notice changes or are already navigating symptoms, understanding how to support your body and mind during this transition can make all the difference. Here are the three most important things to consider as you move through this stage of your health journey:
1. Every Woman’s Journey Is Different
Menopause is not a one-size-fits-all experience. You might breeze through without symptoms while your best friend struggles with night sweats, anxiety, and brain fog. And despite popular belief, your experience won’t necessarily mirror your mother’s. In fact, research shows that lifestyle factors—how you’ve eaten, moved, managed stress, the quality of your relationships, and even your trauma history—can all influence your menopausal experience.
Some women find relief through herbal medicine, others thrive on hormone replacement therapy (HRT), while others benefit most from lifestyle changes alone. What works for one woman may not work for another—and that’s okay. The key is education and preparation, so you feel empowered to make choices that are right for your body and life stage.
2. Know Your Risks & Your Options
As hormones shift, a woman’s risk for certain health conditions increases, including bone loss, cardiovascular disease, insulin resistance, and diabetes. This is why menopause is a critical time to reassess your health strategy. Here are a few ways to support your transition:
Key Lifestyle Shifts That Support Menopause
Small but consistent shifts in your daily habits can have a profound impact on symptoms and long-term health.
Key shifts we often recommend include:
Prioritizing strength training over long cardio – to support bone density, metabolism, and mood
Being mindful of sugar and refined carbohydrate intake – to reduce insulin resistance and support steady energy and mood
Reducing alcohol intake – especially if sleep, hot flashes, or mood swings are an issue
Introducing high-quality protein at every meal – to support muscle, hormones, and blood sugar balance
Shifting to an earlier dinner – to support better sleep, digestion, and insulin sensitivity
Herbal & Nutritional Support for the Transition
Botanical medicine and nutritional supplements can offer gentle but effective support when chosen intentionally and monitored appropriately.
A few nutrients and herbs we often work with:
Magnesium – for sleep, muscle relaxation, and mood stability
Omega-3s – to support cognitive function, mood, and inflammation
Rhodiola & Ashwagandha – adaptogens that support stress response and energy
B Vitamins – particularly important for mood, detoxification, and nervous system health
What to Know About HRT (Hormone Replacement Therapy)
For many women, HRT can be a powerful option—especially when it’s tailored to your unique needs, medical history, and goals, and monitored by a trusted practitioner.
There are different types of HRT:
Bioidentical hormones – Structurally identical to what your body naturally produces; may be compounded or commercially available
Progesterone alone may be a starting point – especially if you’re still cycling or struggling with anxiety or sleep
Transdermal estrogen (patch or gel) – is often preferred for cardiovascular safety
Timing matters – the benefits of HRT are most pronounced when started within 10 years of your final period
It’s not just about symptom relief – HRT can also support bone density, brain function, cardiovascular health, and quality of life
We always weigh the risks and benefits together—there’s no one-size-fits-all answer, but there are options that can meet you where you’re at.
Functional Lab Testing for Menopause & Midlife Health
Testing provides valuable insight into your current state and helps prevent future complications. It moves us from guesswork to clarity—so we can make informed, personalized decisions about your care.
These are some labs we might look at:
DEXA Scan (Bone Density): Screens for osteoporosis risk as estrogen declines.
Advanced Lipid Panel: Assesses cardiovascular risk with markers like LDL, HDL, triglycerides, and ApoB.
Fasting Insulin, Glucose & HbA1c: Identifies early signs of insulin resistance and blood sugar imbalance.
hs-CRP: Detects low-grade inflammation linked to chronic disease and hormone disruption.
DUTCH Test: A comprehensive hormone test to assess estrogen, progesterone, cortisol, and adrenal health.
Thyroid Panel (TSH, Free T3, Free T4, anti-TPO): Evaluates thyroid health, often impacted during midlife.
Vitamin D, B12 & Folate: Key nutrients for energy, mood, bone health, and cognitive support.
Ferritin & Iron Panel: Screens for iron deficiency or overload, common in perimenopausal women.
Cortisol & DHEA (Saliva or Serum): Measures stress response and adrenal function.
3. Find a Practitioner You Like & Trust
The average woman spends about seven years in the menopausal transition—and the experience can affect nearly every aspect of her life, from sleep and energy to mood, metabolism, and libido. Having a practitioner you trust can make all the difference.
You want someone who listens to your concerns, offers evidence-based guidance, and works with you to address not just symptoms, but the root causes behind them. This partnership will be a cornerstone not only through your transition but into your postmenopausal years as well.
Working with a functional medicine practitioner means taking a proactive, personalized approach to this transition—one that evolves with you as your needs change.
Ready for the Next Step?
Whether you're entering perimenopause or already navigating menopause, you deserve support that looks at the full picture. With the right testing, treatment options, and lifestyle guidance, this can be a time of powerful change—and renewed vitality.
Our team of Naturopathic Doctors and Functional Medicine Practitioners is here to help guide you with personalized care, evidence-based treatment options, and compassionate support every step of the way.
Book a consultation with one of our experts today, and let’s take the next step together.
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