Navigating Menopause: 3 Key Essentials for Your Health
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 bring a wide range of physical, mental, and emotional changes. From shifting hormones to increased risks for chronic conditions, this season of life calls for informed, proactive, and personalized care.
Whether you’re just beginning to notice changes in your cycle or are already managing symptoms like hot flashes, mood shifts, or sleep disturbances, understanding how to support your body and mind during this transition can make all the difference.
In this article, we’ll explore three important things every woman should know about the menopausal transition, and how you can take practical steps to navigate this stage of your health journey with confidence.
1. Every Woman’s Experience Is Unique: Why Menopause Isn’t One-Size-Fits-All
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.
Research shows that lifestyle factors (how you eat, move, manage stress, the quality of your relationships, and even your trauma history) can all shape your menopausal journey.
For some women, relief comes through herbal medicine. Others thrive with hormone replacement therapy (HRT), while many notice significant improvement through lifestyle changes like nutrition, strength training, and improved sleep routines.
The key takeaway? What works for one woman may not work for another, and that’s okay. The most important step is being informed and prepared so you can feel empowered to make choices that fit your unique body, health risks, and stage of life.
2. Protect Your Future: Understanding Health Risks & Choices During Menopause
During the menopausal transition, changes in estrogen and progesterone can increase a woman’s risk for health conditions such as osteoporosis, cardiovascular disease, insulin resistance, and type 2 diabetes. That’s why this stage of life is more than just about managing symptoms, it’s a critical window to reassess your health strategy and take proactive steps that support both day-to-day wellbeing and future vitality.
Lifestyle Changes That Support Menopause Symptoms & Long-Term Health
Small, consistent shifts in daily habits can make a powerful difference in reducing menopause symptoms while also protecting bone, heart, and metabolic health for years to come.
Here are five evidence-based changes we often recommend:
Prioritize strength training over long cardio → builds bone density, protects muscle, boosts metabolism, and improves mood.
Limit sugar and refined carbohydrates → reduces insulin resistance, balances blood sugar, and helps steady energy and mood.
Reduce alcohol intake → especially if hot flashes, poor sleep, or mood swings are a concern.
Include high-quality protein at every meal → supports muscle preservation, hormone production, and blood sugar balance.
Shift to an earlier dinner → improves digestion, enhances sleep quality, and supports insulin sensitivity.
Supplements & Herbal Medicine for Menopause
Targeted supplements and herbal medicine can provide gentle yet effective relief for menopause symptoms—especially when chosen with your unique needs in mind and monitored by a trusted practitioner.
A few supplements and herbs we often recommend for menopause include:
Magnesium → supports sleep quality, muscle relaxation, and emotional balance
Omega-3 fatty acids → reduce inflammation, improve mood, and protect cognitive function
Adaptogens (Rhodiola & Ashwagandha) → help regulate stress response and boost energy
B Vitamins → support mood, hormone detoxification, and nervous system resilience
HRT for Menopause: What to Know About 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.
Different Types & Considerations for HRT:
Bioidentical hormones → Structurally identical to the hormones your body produces; available in compounded or commercial forms.
Progesterone alone → Sometimes a helpful starting point, especially for women still cycling or struggling with anxiety and sleep issues.
Transdermal estrogen (patch or gel) → Often preferred for cardiovascular safety compared to oral forms.
Timing matters → Benefits of HRT are strongest when started within 10 years of your final menstrual period.
Beyond symptom relief → HRT may also protect bone density, brain function, cardiovascular health, and overall 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
Instead of guessing, we can identify risks early with functional lab testing, preventing complications, and creating a personalized plan that supports your long-term health.
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 such as LDL, HDL, triglycerides, and ApoB.
Fasting Insulin, Glucose & HbA1c: Detects early signs of insulin resistance and blood sugar imbalance.
hs-CRP: Measures low-grade inflammation linked to hormone disruption and chronic disease.
DUTCH Test: Comprehensive hormone analysis of estrogen, progesterone, cortisol, and adrenal function.
Thyroid Panel (TSH, Free T3, Free T4, anti-TPO): Evaluates thyroid health, which can shift during midlife.
Vitamin D, B12 & Folate: Key nutrients for bone health, mood, cognition, and energy.
Ferritin & Iron Panel: Screens for iron deficiency or overload, common in perimenopausal women.
Cortisol & DHEA (Saliva or Serum): Measures stress response and adrenal function.
Not every woman needs every test. The right labs depend on your symptoms, history, and goals and they help us create a plan that’s specific to you.
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 part of 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, one that adapts as your needs evolve. It’s not about a one-time fix, but about ongoing support for your health and vitality.
FAQ: Menopause & Finding the Right Support
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Conventional care often focuses on symptom management. Functional medicine digs deeper through extensive intakes and functional tests—looking at hormones, metabolism, stress, nutrition, and lifestyle—so we can create a plan that supports the whole picture of your health.
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Symptoms like irregular cycles, hot flashes, mood swings, or brain fog can overlap with other conditions. Lab testing and a thorough health history help us clarify what’s really happening.
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Many women describe changes in mood, motivation, energy, and even identity during this time. You’re not alone. Supporting your hormones, brain health, and stress response can make you feel like yourself again.
Join Our Menopause Community
We’ve created a dedicated newsletter just for women navigating perimenopause and menopause. A place to stay informed, feel supported, and access expert resources for this stage of life.
When you subscribe, you’ll receive:
Practical resources from our NDs and practitioners
Updates on workshops, events, and screenings
Insights designed to help you feel your best in midlife and beyond
Ready for the Next Step?
The symptoms you’re experiencing are real signals from your body, not something to dismiss or ‘wait out.’ My role is to help you understand what’s driving those changes, look at the bigger picture of your health, and help you with a clear, practical plan in place. With the right approach, you can feel better now and protect your long-term health.
