Menopause 101: What You Need to Know

Menopause is more than a moment—it’s a transition. This guide breaks down perimenopause, menopause, and post-menopause so you can understand what’s happening in your body and how to support it.

Let’s dive deeper into how your hormones can cause symptoms

Small, intentional changes in how you eat, move, and think can make a big impact on your energy, mood, and overall well-being for this new chapter in your life.

What You Can Do to Feel Your Best

Nutrition: Fuel Your Body for Change

What you eat directly impacts hormone balance, bone health, and energy levels.

Strengthen Your Bones → Calcium and vitamin D are key for bone health. Think leafy greens, dairy, and fortified foods.

Balance Blood Sugar → Fiber-rich foods (whole grains, legumes, vegetables) help keep energy steady.

Support Heart Health → Omega-3s (found in salmon, flaxseeds, walnuts) can help protect against cardiovascular changes.

Hydrate & Reduce Alcohol → Water keeps skin and tissues hydrated, while too much alcohol can worsen hot flashes.

Prioritize Protein → Helps prevent muscle loss and supports metabolism. Aim for 20-30g per meal.

Tip: Build balanced meals with protein, fiber, and healthy fats to support stable energy and mood.

Movement: Keep Your Strength & Energy Up

Physical activity isn’t just about fitness—it’s a key tool for managing menopause symptoms.

Cardio (Walking, Cycling, Swimming) → Supports heart health and mood stability.

Flexibility & Balance (Yoga, Pilates) → Helps reduce stress and improve mobility.

Daily Movement Counts → Even 10-minute walks make a difference.

Strength Training (2-3x per week) → Helps combat muscle & bone loss and keeps metabolism strong.

Tip: Find movement you enjoy—consistency matters more than intensity.

Mindset: Shift Your Perspective

Your mindset plays a huge role in how you experience this transition.