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4 Essential Tips for Managing Menopause

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health & wellness




Menopause. It’s a word most women don’t want to think about, much less talk about. But it’s something we all go through. Experiencing menopause is a natural part of life. 

You shouldn’t feel ashamed or embarrassed by it, but that doesn’t mean it isn’t difficult to handle at times. Mood swings, hot flashes, night sweats and other symptoms can leave you feeling drained and desperate for relief. 

Thankfully, there are a few things you can do to soothe symptoms, stay healthy and make this mid-life milestone a little easier to navigate. So today, we’re bringing you 4 of our favorite tips to keep in mind for smooth sailing ahead.

Tip #1: Eat a Balanced Diet

It’s always important to eat a nutrient-rich diet, but it becomes even more essential as we enter menopause. Since our bodies become more susceptible to osteoporosis during this time, it’s extra important to focus on foods high in calcium and vitamin D. Dairy products such as milk and cheese, leafy greens like spinach and kale, and even tofu and beans are great sources of calcium. For vitamin D, spend some time in the sun and add fish and eggs to your weekly meal plan. 

Eating a balanced diet will also help you maintain a healthy weight. Many women tend to gain weight due to hormonal and lifestyle changes during menopause. Eating right is the biggest step to keeping unwanted pounds off. 

Tip #2: Manage Your Stress

Change is stressful – and since menopause is a major change, stress is inevitable. It’s important to find ways to deal with that stress so you can feel your best and avoid making symptoms worse. 

Regular exercise is a great way to combat stress and improve your health at the same time. Meditation and breathing exercises are two other excellent ways to de-stress and calm yourself when you’re experiencing intense symptoms. 

Tip #3: Learn and Avoid Your Triggers

Some women find that certain foods and scenarios make their symptoms worse. Try keeping a diary of your symptoms and note what you did or ate before they started. It’s not uncommon for a hot shower at night or spicy foods to trigger hot flashes. 

Alcohol consumption often precedes mood swings. Caffeine and sugary foods are also triggers for some women. Once you know your triggers, you can avoid them and reduce your symptoms. 

Tip #4: Remember That It’s All Part of the Journey

Menopause can be overwhelming. Sometimes, you might feel “old” or stressed out over the changes you’re experiencing in your life – and that’s okay! Emotions are normal. 

Remember that this is just another beautiful phase of your life – you’re still your amazing self. Lean on your friends and community for support when you need it, and love yourself every step of the way.


Remember, menopause is a natural part of life, not a disease. While you might struggle with some of the symptoms at times, keeping these tips in mind will help you feel great, both mentally and physically. Want more advice and community? Head here to check out our podcast now!