women embracing aging – Balance & Bloom 50+

By Lori Wesmiller, Balance & Bloom 50+

A diverse group of women celebrating the strength and beauty of aging together.

Let’s be honest—perimenopause, menopause, and post-menopause are not just phases to “get through.” These transitions are powerful seasons of life. How we care for our bodies during them matters more than ever. If you’ve felt like your body is shifting beneath your feet—emotionally, physically, even spiritually—you’re not alone. And more importantly, you’re not powerless.

In fact, this is the perfect time to reconnect with your body in a whole new way.

🌙 Why It Matters

Hormonal changes during these stages impact everything: sleep, digestion, mood, memory, weight, skin, and even our sense of self. According to the North American Menopause Society (NAMS), as estrogen and progesterone fluctuate and decline, they influence:

Bone density and muscle mass
Mental clarity and mood
Skin elasticity and hydration
Gut and heart health
Energy levels and metabolism

If you feel like your body is no longer behaving the way it used to—there’s a reason for that. These shifts aren’t your fault, and they’re not a failure. They’re your body’s way of recalibrating, and they deserve attention and care.

⚡ How Perimenopause, Menopause & Post-Menopause Can Feel

You may experience a mix of physical and emotional symptoms, including:

Brain fog, forgetfulness, or trouble concentrating
Hot flashes, night sweats, and disrupted sleep
Digestive changes like bloating or constipation
Unexplained weight gain, especially around the midsection
Mood swings, anxiety, or irritability
Dry skin, thinning hair, or changes in body composition
Fatigue, even after rest

Perimenopause typically begins in your 40s and can last several years before your final period. Menopause is confirmed after 12 months without a period, and post-menopause continues for the rest of your life. Cleveland Clinic notes that while symptoms vary greatly, support and intentional care can dramatically improve quality of life.

🌱 Tips for Feeling Better in Your Body (and Mind)

1. Eat to Nourish, Not Restrict

Focus on foods that stabilize blood sugar and reduce inflammation:

Protein-rich meals (20–30g per meal) to preserve muscle
High-fiber foods (vegetables, chia seeds, lentils, flax) to support digestion and estrogen clearance
Omega-3 fats from fish, walnuts, and flax for mood and joint support
Anti-inflammatory spices like turmeric and ginger

More ideas: Precision Nutrition’s Guide to Menopause & Nutrition

2. Move with Purpose and Pleasure

Exercise helps ease anxiety, boost mood, and maintain bone and muscle strength. Harvard Health recommends:

Strength training 2–3x a week
Walking, swimming, or dancing for heart health
Yoga or Pilates for balance, flexibility, and pelvic health

Even 15 minutes a day makes a difference—and finding movement you enjoy is key to consistency.

3. Support Your Sleep Like a Ritual

Sleep disruptions are common, but they’re not something to ignore. Try:

Keeping your room cool and dark (night sweats are real!)
Using magnesium or melatonin with your doctor’s okay
Avoiding screens 1 hour before bed
Creating a calming wind-down routine

More tips here from the National Institute on Aging.

4. Balance Stress Hormones (Especially Cortisol)

Perimenopause makes your body more sensitive to stress. Chronic cortisol can worsen belly fat, sleep problems, and even hot flashes. Combat this by:

Taking breaks throughout your day to breathe
Journaling or meditating for 5–10 minutes
Practicing saying “no” and setting boundaries
Spending time in nature or doing something just for you

5. Care for Your Gut = Care for Your Hormones

Your gut helps clear excess estrogen and regulates mood via the gut-brain axis. A happy gut supports a balanced mind.

Add fermented foods like sauerkraut, kimchi, kefir (or non-dairy alternatives)
Eat a variety of plant-based fibers
Consider a probiotic supplement if needed

More on this from Dr. Mary Claire Haver and the Galveston Diet

6. Know When to Seek Support

If your symptoms are affecting your daily life, don’t tough it out alone. You may benefit from:

Speaking to a menopause-informed doctor
Exploring hormone therapy (HRT), non-hormonal options, or supplements
Joining a support group or community of women going through the same thing
Reading empowering resources like The Menopause Manifesto by Dr. Jen Gunter

✨ You’re Not Just Surviving—You’re Blooming

Aging isn’t about shrinking or fading away. It’s about stepping into your full wisdom, power, and energy—with care, compassion, and strength. These years can be some of the most connected and vibrant of your life—especially when you support your body in all the ways it asks for.

Let’s shift the narrative. This isn’t about fighting aging—it’s about embracing you.