How to Manage Hormonal Changes During Menopause

Mar 30

by Silvia Diaz-Roa

As hormones shift during menopause, your body may feel unfamiliar. You might notice changes in your energy, weight, mood, skin, or sleep. The good news? There are simple, science-backed ways to feel better and support your health through this transition.

Here are practical steps you can take:

1. Move Your Body in Ways That Build Strength

As estrogen declines, muscle mass and bone density can drop too. Strength training helps counteract these changes, boosts metabolism, and supports healthy weight.

Do resistance exercises 2–3 times per week (think squats, push-ups, dumbbells).
Include weight-bearing activities like walking, hiking, or dancing.
Even short sessions (15–30 minutes) make a difference.

Bonus: Exercise also improves mood, sleep, and brain function.

2. Eat for Energy, Hormones, and Long-Term Health

Your nutritional needs shift during menopause. Supporting your body starts with what’s on your plate:

Prioritize protein to maintain muscle and stay full.
Choose fiber-rich foods (vegetables, fruits, whole grains) for gut and heart health.
Add healthy fats like olive oil, avocado, and nuts.
Consider calcium and vitamin D for bone support.

There’s no need for a restrictive diet—just thoughtful, consistent choices.

3. Support Better Sleep

Hormonal changes can lead to disrupted sleep or insomnia. Good sleep is essential for mood, memory, weight, and overall well-being.

Try this:

Stick to a regular sleep schedule—even on weekends.
Avoid caffeine late in the day.
Create a calming evening routine: dim lights, stretch, read, or journal.
If hot flashes or night sweats are waking you up, consider cooling sleepwear and room temps.

4. Focus on Stress Relief

High stress can make menopause symptoms worse. Cortisol (the stress hormone) affects weight, sleep, and inflammation.

Here’s what helps:

Take short breaks to breathe, walk, or be in nature.
Try mindfulness or meditation apps.
Stay connected—relationships are a powerful stress buffer.

5. Talk to Your Doctor About Treatment Options

Some women benefit from medication or supplements to manage symptoms like hot flashes, bone loss, or mood swings. Talk to your healthcare provider about:

Hormone Therapy (HRT) – Can be very effective, but it’s not for everyone.
Non-hormonal treatments – For hot flashes, sleep, or mood.
Supplements – Like calcium, vitamin D, magnesium, or adaptogens (as long as they’re medically appropriate).

Ask what’s right for your body and lifestyle.

6. Give Yourself Grace

This transition is not just physical—it’s emotional too. You may be grieving changes or redefining your identity. Be kind to yourself. What you’re experiencing is real, and you’re not alone.

You deserve to feel good in your body.

With some support and intention, you can move through menopause with clarity, strength, and self-compassion.

Want a deeper dive into what’s happening in your body? Read our guide to hormonal changes during menopause.

Silvia Diaz-Roa