5 Menopause Management Tips

If you’re like me, you probably have mixed feelings about menopause, depending on where you are in your journey. The thought of no more periods? That part felt like a win since I am way past having kids. But then I heard all the stories—hot flashes, mood swings, weight gain, insomnia, anxiety, depression, and even panic attacks. It’s no wonder so many women dread this stage of life.   The reality is that over 1.3 million women in the U.S. enter menopause each year, and nearly 85% of us experience some kind of symptom. You’re not alone in this! The good news is that with a few intentional habits, you can manage these changes and feel empowered, not defeated.   At 62, I feel incredibly blessed to have navigated menopause fairly well. Sure, there were the dreaded hot flashes—I spent many nights tossing off the covers only to pull them back on moments later. One super practical thing that really helped me was to wear a short-sleeve shirt with a shawl over it. When I felt a hot flash coming on, it was so easy to quickly remove the shawl and just as easy to put it back on again. So much better than trying to pull a sweater over my head or unzip a jacket!   I’m no doctor, but with 40 years of experience in fitness, I’ve seen firsthand how lifestyle choices can make a huge difference. After digging into the research, I was thrilled to discover that many of the strategies for easing menopausal symptoms are the same ones we should follow for a healthy lifestyle.    

Let’s dive into five practical tips that can help you not just survive menopause but thrive through it:

   

1. Exercise

  This is key! Exercise is truly one of the best things you can do for your body during menopause. Studies show that just 150 minutes of moderate activity per week can significantly reduce symptoms like anxiety, depression, and mood swings. This is because exercise releases endorphins, those "feel-good" hormones that lift your spirits and ease stress.   Even more, strength training helps counteract the muscle loss that naturally occurs with age. Did you know that women lose up to 8% of their muscle mass per decade after age 30? That’s important because muscle helps burn more calories, which keeps your metabolism running strong. Aim for strength training at least three times a week to build muscle, strengthen bones, and maintain a healthy weight. If you don't know where to start or are having a hard time adding variety to your workouts, we have over 600 FREE workout videos right here on our website.    

2. Avoid Sugars and Artificial Sweeteners

  High blood sugar levels can increase the intensity and quantity of your hot flashes. Kicking the sugar habit starts with keeping your added sugar to less than 24 grams per da,y and also may help to reduce hot flashes. If you are struggling with this, don't beat yourself up; instead, educate and empower yourself so you can live better and stronger. You can start with our 5-day program, Victory Over Sugar Cravings, which will give you a journal prompt and teaching video each day. You’re stronger than you think, and every healthy choice you make is a victory worth celebrating.    

3. Boost Your Calcium

  As we age, our risk for osteoporosis increases—especially during and after menopause. In fact, 1 in 2 women over 50 will experience a fracture due to osteoporosis. But you can fight back with the right foods and nutrients! Load up on calcium-rich options like leafy greens, sardines, almonds, and plain yogurt. Pair these with vitamin D, which helps your body absorb calcium (sunshine and fortified foods are great sources). If you're struggling with what foods to make or buy, use our recipes and meal plans to help guide you. And remember, you don’t have to do it all at once. Start with small, manageable changes like adding a handful of spinach to your smoothie or swapping chips for almonds. Every little step helps keep your bones strong and your body resilient.    

4. Lean on God

  Menopause is more than just physical changes—it’s an emotional and spiritual journey, too. But here’s the truth: You don’t have to face it alone. God cares about every detail of your life, including this one. But don't take my word for it. God's word clearly tells us in John 3:16:  

"For God so loved the world, that he gave his only begotten Son, that whosoever believeth in him should not perish, but have everlasting life."

  Friend, you have to believe with your whole heart that this includes you. God did not leave anyone out when he gave His son to die for us so we could have a personal relationship with Him.   If you are worried about your health and are struggling to make changes, go to Him about it. His arms are always open when you need to be comforted. Let Him remind you that you are beautiful, loved, and cared for as His daughter. Stress will only add to the magnitude of menopause symptoms, so learn to lean on Him even with your health journey. If you struggle to trust Him, the Bible tells us that the more we know Him, the more we can trust Him. Read your Bible, listen to sermons, plug into a Bible Study, listen to worship music, and yes, declare Him as your personal trainer. His love never fails, and He is always without fail there for you.    

5. Eat Whole Foods

  Your body needs to be nourished properly, and that comes from real, whole foods like fruits, vegetables, lean protein, and nuts. These foods have been shown to reduce inflammation, support hormone balance, and boost energy levels.   On the flip side, processed foods—like packaged snacks and fast food—often do more harm than good. They’re typically loaded with added sugars, unhealthy fats, and artificial ingredients that can contribute to weight gain, increased inflammation, and hormonal imbalances. If you’ve ever felt sluggish or bloated after eating something processed, that’s your body’s way of telling you it’s not being properly nourished.   Aim to fill your plate with whole foods rich in vitamins, minerals, fiber, and antioxidants just the way God created them to fuel your body. Eating healthy is not about deprivation; it's about caring for the body God gifted you with.     You’re not alone in this. Roughly 6,000 women enter menopause every day in the U.S. alone. While symptoms can feel overwhelming, know that with the right tools (and God’s strength), you can navigate this season well.   And remember, it’s okay to ask for help. If your symptoms feel like more than you can manage, reach out to your doctor. There’s no shame in seeking support—you don’t have to suffer in silence.   My prayer for you is that you will navigate menopause and all areas of your life feeling and looking your very best! You are beautifully and wonderfully made, no matter what changes menopause brings.