One of the most important lessons my 22-year career in healthcare has taught me is this: the human body is incredibly complex, and there are countless ways that health challenges can arise. I have worked in adult inpatient rehabilitation for more than two decades as an occupational therapist, and now as a menopause coach as well. Almost every day, I am reminded of just how intricate and resilient the body truly is. Just when I think I have seen it all, a patient presents with a condition I have never encountered before, sometimes something so rare I may only see it once in my entire career.
These experiences are powerful reminders of how miraculous our bodies are and how much care they require, especially during the menopause transition. Whether menopause occurs naturally, early, surgically, or as a result of medical treatment, it places new demands on the body. The more we prioritize our health and intentionally focus on supportive lifestyle habits, the more we can influence how we feel and function during this stage of life.
Understanding Menopause and Its Impact on the Body
Menopause is marked by significant hormonal changes, particularly shifts in estrogen and progesterone. These changes can affect nearly every system in the body and often lead to a wide range of physical and emotional symptoms.
Common menopause symptoms include:
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Hot flashes and night sweats
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Sleep disturbances and ongoing fatigue
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Mood changes, anxiety, or irritability
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Changes in weight, metabolism, and body composition
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Vaginal and urinary changes
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Increased risk of bone density loss and cardiovascular changes
For women experiencing early menopause, surgical menopause, or treatment-induced menopause, these changes often happen abruptly. Symptoms may feel more intense and overwhelming because the body has less time to adapt. Women navigating natural menopause may notice symptoms developing more gradually, but they can persist for years and significantly impact quality of life. Regardless of how or when menopause begins, this transition is a critical time to focus on what is within your control to support long-term health and well-being.
Why Lifestyle Changes Matter During Menopause
Because menopause affects the body on multiple levels, doubling down on key lifestyle pillars becomes essential. These foundational habits support hormonal balance, nervous system regulation, and overall resilience. When approached intentionally, they can help reduce symptom severity and improve daily functioning.
Below are the core lifestyle pillars that matter most during menopause.
Sleep and Menopause Health
Sleep plays a central role in hormone regulation, mood stability, cognitive function, and energy levels. Poor sleep can worsen menopause symptoms and make it harder to cope with daily demands.
Support better sleep during menopause by:
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Maintaining a consistent sleep and wake schedule
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Creating a cool, dark, and quiet sleep environment
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Practicing calming bedtime routines such as meditation or gentle stretching
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Limiting caffeine, alcohol, and screen exposure in the evening
Movement and Exercise During Menopause
Regular movement supports bone density, muscle mass, cardiovascular health, and metabolism, all of which are impacted during menopause.
Effective movement strategies include:
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Strength training two to three times per week
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Aerobic exercise such as walking, swimming, or cycling
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Daily stretching, yoga, or mobility work to support joint health and flexibility
Nutrition for Menopause Support
Nutrition plays a key role in managing menopause symptoms and supporting long-term health.
Focus on:
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Lean protein sources, fiber-rich vegetables, and whole foods
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Healthy fats such as olive oil, avocado, nuts, and seeds
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Adequate calcium and vitamin D intake to support bone health
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Reducing processed foods and added sugars that can worsen inflammation and energy crashes
Stress Management and Nervous System Regulation
Chronic stress can intensify menopause symptoms, disrupt sleep, and impact mood. Supporting nervous system regulation is essential during this transition.
Helpful stress management tools include:
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Mindfulness practices and deep breathing exercises
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Journaling to process emotions and track symptoms
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Gentle movement such as yoga or tai chi
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Spending time outdoors or engaging in activities that bring joy and relaxation
Mindset and Self-Care During Menopause
Menopause can feel isolating, especially for women experiencing early or surgical menopause. Shifts in identity, confidence, and emotional well-being are common.
Support a healthier mindset by:
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Practicing self-compassion and setting realistic expectations
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Scheduling daily self-care or restorative activities
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Connecting with other women navigating similar menopause experiences
Preventive Health and Long-Term Habits
Proactive preventive care helps protect long-term health during and after menopause.
Important habits include:
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Routine screenings for bone density and cardiovascular health
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Avoiding smoking and limiting alcohol intake
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Staying consistent with regular healthcare appointments
How Menopause Coaching Can Help
Implementing lifestyle changes during menopause can feel challenging, especially when symptoms affect sleep, energy, focus, and mood. This is where menopause coaching can make a meaningful difference.
Working with a menopause coach can help you:
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Create a personalized and realistic plan tailored to your life
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Stay accountable while navigating setbacks and flare-ups
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Improve energy, mood, confidence, and overall quality of life
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Feel supported and empowered rather than overwhelmed
Women who receive coaching support are more likely to maintain healthy routines, manage menopause symptoms effectively, and experience lasting improvements in how they feel and function.
Take Control of Your Health During Menopause
Whether you are navigating natural menopause or facing early, surgical, or treatment-induced menopause, you do not have to go through this transition alone.
A Menopause Empowerment Session with me provides a supportive and structured space to:
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Explore what is happening in your body
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Identify what is within your control right now
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Create a personalized plan centered on lifestyle pillars
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Build momentum so you feel confident, informed, and supported
Making lifestyle changes is not easy, but with guidance, structure, and a plan designed around your unique needs, it is possible to reduce symptoms, regain clarity and energy, and feel more like yourself again.
Ready to take the first step?
Click here to book your Menopause Empowerment Session and start stacking the odds in your favor today. I'd love to help you on your journey.