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Navigating menopause can feel like venturing into uncharted territory. While every woman’s journey is unique, there’s nothing more empowering than learning from others who’ve been there.
That’s why I’ve compiled this comprehensive list, featuring 68 real-life menopause tips directly from women who’ve walked this path.
Whether you’re looking for advice on managing hot flashes, improving sleep, or maintaining your overall well-being, this blog offers practical, relatable menopause advice that’s grounded in lived experience.
My Facebook community is strong. So I asked women: If you could give one piece of advice to someone just starting menopause, what would it be?
Let’s dive into the wisdom and insights that can help make your menopause journey smoother and more manageable. Sometimes the best advice comes from other women your age who have walked or are walking the journey right now! Here’s the advice, broken down by category!
PS. Not that I’m on my soapbox or anything… but notice how many women commented on the fact that exercise and eating healthy CAN make a big difference!
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Improve Your Lifestyle
“Double down on lifestyle, and address habits that no longer serve you. I found menopause a serious period of self-growth. Approach with curiosity and self-compassion.”
“It gets better. Don’t buy into the hype. It’s an adjustment, not the new normal.”
“Drink more water than you think you need. Trust me. You need it.”
“This too shall pass.”
“Pay attention to your body. Pay attention to what you eat- it truly affects your weight, your mood, your abiity to function. Food is medicine”
“Talk to you doctor. Research and get the information about this stage of your life.”
“Be your own advocate! It is a must. Strength train, eat right- grass fed, grow your own food, read labels, non toxic. Find a functional medicine doctor that serves your needs. DO NOT TAKE ‘it’s your age’ answers!!!”
“It’s like dieting, what works for one doesn’t mean it will work for you…we are all unique, and our bodies react differently…trial and error, find what works for you.”
“Don’t believe the lie you can’t lose weight.”
“Focus on nutrition, exercise, sleep and lifestyle habits and it will be a game changer.”
“No sugar or booze eat healthy and walk.”
“Hydrate! Protein!”
“I didn’t think it would make that big of a difference, but eating healthier, moving your body and prioritizing sleep does help. I stopped being the victim and started thinking about how I wanted to feel. I basically empowered myself.”
Exercise
“If you aren’t strength training at least three times a week, start now. I had osteopenia and even osteoporosis in one area. I refused to get a Prolia injection as recommended by my doctor. Instead, I ramped up my workouts…To my doctor’s utter amazement, after a year I increased bone density in all areas to an acceptable level. She had never seen anyone increase BD without medication. Clearly, it can be achieved. For the record, I’m a 66 and still work full-time-I’m frazzled, stressed, overwhelmed, over worked, lacking time, and tired. But somehow I get it done. No excuses!”
“Exercise! I’m a dedicated runner and never had a hot flash.”
“Exercise…water…Mediterranean diet.”
“Exercise Exercise Exercise. Like your life depends on it! Especially weight lifting AND cardio, balanced. Yoga is helpful also. It will make SUCH a difference in how your body handles the symptoms of peri-menopause, all the way through menopause. Huge. It will help with weight gain, mood swings, sleep quality, and hot flashes.”
“Don’t discount excerise. Yes, HRT and other things help but once I started moving, everything changed including my attitude.”
“YOGA!!!!! My OB told me because I practice yoga regularly my symptoms might not be as extreme. I had hot flashes and that was about it. Now post menopause, there is more dramatic changes.”
“Strength training and HRT.”
“Please do strength training (weight lifting!)”
Reading Material
“Find and read Menopause Manifesto by Dr. Jen Gunter. She is a Canadian OBGYN working in the USA. it is an excellent resource along with her website.”
“Be informed – read The New Menopause by Dr. Mary Claire Haver – and advocate for yourself by finding a provider who is knowledgeable and interested in finding comprehensive care.”
“Read Dr. Mary Claire Havers book, The New Menopause!”
“Read, read, read! Don’t trust that your doctor knows what you are feeling or going through. Above all else, take control of your health!
“Read The New Menopause and The Menopause Brain. Consider gifting them to your doctor.”
“Read Estrogen Matters – game changer!”
“Balance your hormones!! Read ageless written by Suzanne Somers!”
“Follow Dr Stacy Sims – she won’t let you use excuses!”
Common Symptoms
“Find a purse size spray like Eau Thermal Avene cooling spray. It really helps when the hot flashes hit.”
“Know that brain fog is real and you aren’t losing your mind when you can’t remember things or complete thoughts, sentences.”
“Make sure you have a fan I keep one on my bedside table facing me.”
“Embrace the hot flashes and tell everyone what is going on…because you can’t hide it.”
“Get ice packs. I have several corn bags that I keep in the freezer. Are great for hot flashes.”
“Hello 2 am wakeups. Try magnesium before bed. Try other natural remedies but it does go away for most of us post menopause!”
“Joint pain is real. But exercise will help. Chris always says ‘motion is lotion’!”
“Life heavy & eat right, but if that doesn’t help…I suffered for 8+ years with hot flashes, brain fog, fatigue, and no sleep & absolutely zero libido. Don’t let dr’s tell you it’s just part of aging – GET YOUR HORMONES CHECKED!!”
“Expect the worse and the weird!”
“Get used to freezing your partner out when you sleep. Night time is BRUTALLY hot.”
“Make sure you have a handheld fan in every room.”
Finding the Right Doctor
“Drop your doctor if they don’t serve your needs. The Menopause Society has a database you can look for doctors. Research and look into HRT. Do strength training, lack of estrogen will set you for a life of frailty if you don’t take care of your bones.”
“Don’t be afraid to shop around for doctors until you get someone who listens. It took me three doctors to get there. The book, The New Menopause, outlines how to find a new doctor.”
“Find a Functional Doctor who specializes in women going through Menopause. It will change your life.”
“Read as much evidence based information as you can. Be clear on what the multitude of symptoms can be and get help if you need it. Online clinics like MIDI and Winona can be super helpful and validating if your doctor isn’t helpful.”
“Find a great doctor. And Lume body wash!”
“Read as much as you can on the subject to be informed. If your doctor isn’t a female over 50, they haven’t a clue.”
“Find an amazing female OBGYN, who can take this journey with you, so you can live your best life!”
“Check around for a functional medicine provider. I go to a Nurse Practitioner and have only praise.”
“I wish I had started to journal my changes. When your doctor ignore/dismisses your symptoms, find another one.”
“Find a Dr who tests your hormone levels!! I was in 10 years in menopause when a new friend sent me to her Dr. First time a Dr. tested my levels and adjustmented meds accordingly. Other Drs adjusted by my symptoms only.”
“Find a good doctor that will listen to you and not dismiss your symptoms as it’s a part of life.”
“Learn all you can because your primary health provider may be guiding you using information from the last 15 years, without knowing it’s been updated.”
“Advocate for yourself, find a menopause certified doctor, strength training and HRT.”
“Do your research!!! Remember not all Drs are equal. Also, we are not the same. Treatment is different for each one of us. Always help yourself, stay active, hydrated, and listen to your body!”
“Not all female doctors are informed. Mine fought me on HRT for 2 years until I got tired. I switched to a telehealth female doctor, menopause care expert, a benefit through my workplace.”
Hormone Replacement Therapy
“Pay attention to your body & symptoms. Don’t shrug off or think this is how it’s going to be and plow through it. Especially your mental changes. Noticing your symptoms is key to explaining to the right doctor. HRT was a game changer for me. No one told me anything about menopause and I was caught off guard how quickly my body & mind changed. Hang in there!!!”
“Took me 11 years of giving half my body’s blood for tests, supplements and a ruined marriage to finally find what I think is actually going to help me! It makes me so sad and angry that primary doctors don’t suggest hormone replacement therapy.”
“Talk to your girlfriends. All of my friends share which type of HRT they are using, dosage, how it’s working, etc. It’s time we talk about this just like we talked with our girlfriends about pregnanacy.”
“Do your research and get on bioidentical hrt.”
“Get the right blood work done & if needed start on the bio-identical hormones ASAP. It was a complete game changer & I wish I did it sooner bc the few years prior were AWFUL!!!”
“I was told since I’m past 10 years from my last period, it is not advisable to start HRT. One thing I wish I would have done was start HRT as soon as I could.”
“Seek out HRT for your health. Estrogen is protective.”
Gut Health
“Get your gut right. Take good supplements, exercise.”
“Research how hormones are impacted by the gut microbiome!”
Just For Fun
“No matter how hard it is to load the dishwasher, never ever take the whole rack out and throw it in the yard. Not speaking from experience or anything.”
“If you have a male partner who doesn’t get it…watch ALL of the Instagram Holderness Famiy videos on Perry Menopause. Perry is in your relationship now…get used to it…ha ha “
“Journal – you won’t remember what you did, which medication you took, what you said yesterday – menopause brain mush is real.”
“Warn him…Warn him NOOOOOWWW!!!!!”
More Helpful Menopause Tips
Want to dive deeper into perimenopause and menopause? Check out a few of my favorite resources.
- 10 Common Menopause Symptoms & How to Handle Them
- 19 Ways to Get Rid of Menopause Belly Fat
- 5 Tips for Embracing a Positive Menopause Mindset
- 7 Best Supplements for Menopause Weight Gain
- Menopause Diet: Top Foods to Manage Symptoms Naturally
- Menopause Joint Pain: Causes & Treatments
- Am I In Perimenopause?
- 5 Benefits of HIIT Workouts During Menopause
- 9 Causes of Brain Fog & Easy Ways to Improve It
- How to Balance Hormones for Weight Loss in Middle Age
