For many women, menopause feels like uncharted territory, something we know is coming but often aren’t fully prepared for. We hear whispers about hot flashes and sleepless nights, but the reality is far more complex. The conversation around menopause has long been fixated on night sweats and hot flashes, but there’s so much more happening under the surface. This is not just about hormones fluctuating: it’s about how your entire body adapts to a new phase of life. In this article, we’re focusing specifically on the physical side. What happens to your body during menopause? How can you support it through this phase? And what steps can you take to stay strong and in control? Understanding these changes is the first step to navigating menopause with confidence.

Menopause isn’t a disease; it’s a radical shift in how your body functions. Some changes stem from fluctuating hormones, while others are tied to aging, genetics, or simply the compounding effects of daily life. Night sweats, for example, can disrupt sleep, which leads to fatigue, which fuels irritability. And yes, lower estrogen levels impact the bladder, bones, brain, and heart—but so do diet, movement, stress, and medical history.

Some effects are expected, while others can catch you off guard. While hot flashes and night sweats are widely discussed, many women also experience joint pain, muscle stiffness, sudden fatigue, bladder issues, vaginal dryness, heart palpitations, dry eyes, and even changes in teeth, gums, and body odor. These shifts can feel unsettling, but they are all part of the body’s adaptation to new hormone levels. 

Online lists detail 35 or more menopause “symptoms,” but they should be taken with a grain of salt. They can be helpful in identifying what’s going on with your body, but they also lump together perimenopausal and postmenopausal experiences, making menopause sound like a slow-motion train wreck. No one experiences EVERYTHING, and certainly not all at once. Use these lists for awareness, not fear.

The Four Pillars: Your Body’s Foundation

No matter what medical choices you make, the foundation of your health during menopause starts with how you support your body daily. These four elements—diet, movement, sleep, and stress management—are what will carry you through this transition and beyond.

Diet:  Food can be medicine or poison. Highly processed foods, refined sugars, excess salt, alcohol, and caffeine can fuel inflammation and worsen symptoms like hot flashes. Whole, nutrient-dense foods—grains, vegetables, healthy fats, and proteins—support hormonal balance. And just as important as “what” you eat is “how” you eat: keep regular meal times, avoid mindless snacking, and be present when you eat. Cooking for yourself is a radical act of self-care.

Movement: Strength training is not optional. It’s your best defense against muscle loss and bone thinning. Cardio supports your heart, and time spent outdoors regulates your nervous system. The key? Work out smarter, not harder. The goal isn’t punishment; it’s longevity.

Sleep: When sleep goes, everything else falls apart. Set a consistent bedtime, eliminate screens an hour before bed, and keep your room dark and cool. If night sweats are waking you up, moisture-wicking sheets can help. And if your mind won’t stop racing? Try aromatherapy: lavender, chamomile, marjoram, vetiver and clary sage are powerful allies.

Stress Management: Chronic stress floods your body with cortisol, which wreaks havoc on hormones. Menopause is the perfect time to reevaluate where your energy is going. Therapy, mindfulness, and meditation help, but so does setting boundaries, saying “no”, and stepping away from relationships, commitments, or habits that drain you.

Getting Checked and Knowing Your Baseline

Once you’ve built a solid foundation, get lab work done to ensure there are no underlying issues. Deficiencies in iron, magnesium, vitamin D, and thyroid disorders can mimic perimenopausal symptoms. If you’re doing everything right and still struggling, it may be time to explore further options, including hormone therapy or other medical interventions. 

Tracking Your “Symptoms”: Your Body’s Data

In my last article, I encouraged you to track your periods. Now, I want you to track everything else. Don’t just note what you’re feeling—track when, how long, and how intensely. Most importantly, track how it impacts your life. There’s a huge difference between saying, “I have trouble sleeping” and saying, “I’ve had insomnia 3–4 nights a week for two months, averaging only three hours of sleep a night, which has affected my work and mental health.”

The more data you have, the better equipped you are to get the help you need. There are many symptom tracker apps and printable templates available online that can make this process easier. Find one that works for you and use it consistently to gain deeper insight into your patterns and needs.

Finding the Right Doctor: No More Dismissals

Too many women are dismissed or gaslit when seeking menopause support. Many doctors are still working with insufficient or outdated training, misinformation about hormone therapy, and rigid ideas about what menopause should look like. The reality? Every woman’s experience is different, and your doctor should be working WITH you, not against you.

If your doctor isn’t listening, minimizes your concerns, or refuses to discuss treatment options, move on. You deserve a provider who takes your symptoms seriously and gives you clear, evidence-based options. This is why I work with my clients to practice “scripts” and strategies so they can walk into appointments confident and ready to advocate for themselves. 

Final Thoughts: Take Back Ownership of Your Body

Menopause is not something to suffer through, it’s a time to reevaluate, recalibrate, and redefine what you need to thrive. Strengthening your body through nutrition, movement, rest, and stress management gives you a foundation. Tracking your experiences and advocating for your needs ensures you get the support you deserve.

You don’t have to just get through peri/menopause—you can own it. This is a time to burn away what no longer serves you and step into a version of yourself that is stronger, wiser, and fully in charge.

Your body is yours. Take care of it like it’s the most precious thing you own…because it is!

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