By Lori Wesmiller | Balance & Bloom 50+
Let’s take a moment to demystify something half the population will go through, yet many women feel unprepared for: menopause.
Whether you’re feeling off lately, starting to track irregular cycles, or deep in hot flash territory—this post is for you. Menopause is a powerful and natural transition, not a disease or weakness. And the more we understand it, the more we can support our bodies with compassion, confidence, and care.
🌸 What Is Menopause?
Menopause is the biological process that marks the end of your menstrual cycles. It’s officially diagnosed after 12 consecutive months without a period, typically occurring between the ages of 45 and 55.
But it doesn’t happen overnight—there’s a build-up stage known as perimenopause, which can begin years earlier and bring its own set of symptoms.
👩🦳 Who Does It Affect?
- All women assigned female at birth who reach midlife
- Typically begins between ages 45–55, but can happen earlier or later
- Early menopause may be triggered by:
- Surgery (hysterectomy or oophorectomy)
- Cancer treatments (chemo/radiation)
- Genetics or autoimmune conditions
And let’s be clear: menopause affects more than just your period. It can impact your entire body and emotional well-being.
🩺 What Are the Symptoms?
According to the North American Menopause Society (NAMS), declining estrogen and hormone shifts can cause a wide range of symptoms, including:
Physical Symptoms:
- Hot flashes and night sweats
- Irregular or missed periods
- Vaginal dryness or discomfort
- Sleep disturbances
- Weight gain, especially around the midsection
- Thinning hair or dry skin
- Digestive changes (bloating, constipation)
Mental & Emotional Symptoms:
- Mood swings, irritability
- Anxiety or depression
- Brain fog and forgetfulness
- Low libido
- Fatigue and lack of motivation
Every woman’s experience is unique—some have few symptoms, while others feel like they’re living in someone else’s body.
🌿 Natural Remedies & Lifestyle Support
Before jumping to medications, many women explore natural approaches to ease their symptoms. These won’t “cure” menopause (it’s a natural stage!), but they can support hormone balance and overall wellness.
✅ Diet & Nutrition
- Protein supports lean muscle and energy
- Fiber aids digestion and estrogen detox
- Healthy fats (avocados, nuts, olive oil) support hormone production
- Limit sugar, caffeine, and alcohol to reduce inflammation and sleep issues
- Stay hydrated!
✅ Movement
- Strength training helps with bone density and metabolism
- Walking or light cardio improves mood and cardiovascular health
- Yoga or stretching eases stress and supports pelvic floor health
✅ Sleep & Stress
- Create a calming bedtime routine
- Try magnesium, chamomile, or lavender for sleep support
- Practice mindfulness, journaling, or deep breathing daily
✅ Herbal Support (check with your doctor first):
- Black cohosh (hot flash support)
- Maca root (energy & libido)
- Ashwagandha (stress & cortisol support)
- Evening primrose oil (hormonal balance)
Check out more natural tips in the Precision Nutrition Menopause Guide.
💊 Medical Interventions That Can Help
If symptoms are severely affecting your quality of life, there is no shame in seeking medical support. Every woman deserves to feel good.
Options Include:
➤ Hormone Replacement Therapy (HRT)
- Replaces estrogen and/or progesterone
- Can relieve hot flashes, sleep issues, vaginal dryness, and mood shifts
- Best when started under age 60 or within 10 years of menopause
- Discuss risks/benefits with a menopause-informed doctor
(More from Mayo Clinic)
➤ Non-Hormonal Medications
- SSRIs (for mood and hot flashes)
- Vaginal estrogen creams or moisturizers
- Sleep aids (as needed)
➤ Pelvic Floor Therapy
- For urinary issues or intimacy discomfort
✨ Final Thoughts: You’re Not Alone, and You’re Not Broken
Menopause is not an ending—it’s an evolution. It’s a time to tune in, care deeply for yourself, and reconnect with your strength. Whether you choose natural approaches, medical help, or a mix of both—you are in charge of your wellness journey.
Here at Balance & Bloom 50+, I’m walking this path right alongside you. Together, we can thrive through this transition with grace, grit, and maybe even a little sparkle. ✨
📥 Want support every step of the way?
Packed with daily tips to help you feel better naturally.
🧠 Further Reading:
- North American Menopause Society
- Mayo Clinic – Menopause & HRT
- Cleveland Clinic – Menopause Symptoms
- Dr. Jen Gunter – The Menopause Manifesto
- Galveston Diet – Dr. Mary Claire Haver
Balance & Bloom 50+ 