Why Exercise Matters Most in Managing Menopause

Menopause is a natural stage in life, yet it often comes with questions and concerns. For many women, the changes begin during perimenopause, the years leading up to menopause, when hormones shift and symptoms start to appear.

Hot flashes, mood swings, memory lapses, and sleep issues can feel overwhelming, and early menopause before age 45 can add more health concerns, especially for bones. These changes are normal, but that doesn't mean women should endure them without support.

Stephanie Potter and Marnie Dachis Marmet, co-hosts of The Art of Living Well Podcast, help women navigate hormone health, perimenopause, and menopause with a blend of functional medicine, holistic coaching, and lifestyle strategies.

Drawing on their combined expertise, they guide women through nutrition, exercise, mindset, whole foods, stress reduction, detox support, and better sleep.

Their shared mission is to provide practical tools and inspiration so women feel more confident, prepared, and supported during this important life stage.

In this article, we'll explore what perimenopause and early menopause mean, why symptoms show up, and how daily habits can make them easier to handle.

We'll look at lifestyle changes, nutrition, supplements, mindset practices, and medical options such as hormone therapy. The goal is simple: to give you clear, practical tools for managing menopause while building long-term health and strength.

What Is Perimenopause and Managing Menopause Early

Perimenopause and early menopause sound alike, but they're not the same. Perimenopause is the transition before menopause, usually starting after 45. Hormones shift, cycles skip, and symptoms like mood swings or hot flashes show up.

Menopause itself is when a woman has gone 12 months without a period. This stage can last years; while it can feel tough, it's normal.

Early menopause happens before 45 and affects about 5 percent of women. It raises extra concerns, especially for bone health.

Doctors often suggest a DEXA scan to check for osteoporosis or osteopenia. Since the body changes earlier, women in this group need to plan with their doctors for long-term health.

Menopause as a Natural Life Stage

Menopause isn't an illness. It's a milestone, just like the first period, but at the other end. That doesn't mean women should suffer in silence. Medication can help, but it's not always the first step.

Lifestyle changes, natural remedies, and supplements can make a real difference. Each woman's body is unique, so the best path is the one that feels right for her.

Common Symptoms When Managing Menopause

Emotional changes: Many women feel sudden anger or irritability. The moods are sharp, but they usually pass.
Memory and focus issues: Words slip away or thoughts vanish mid-sentence. It's unsettling, but it happens often.
Physical symptoms: Hot flashes, skipped cycles, and low energy are common. The intensity varies from woman to woman.

These symptoms can be frustrating, but they're part of the process. Sharing experiences with friends or family often helps lighten the load.

Why Mindset and Support Matter

This stage isn't only about symptoms. It's also a chance to focus on health. Experts stress the power of mindset, daily choices, and good support. With the right tools and guidance, women can step through this phase with confidence, not fear.

Lifestyle and Functional Medicine for Managing Menopause

Many women hear the same advice: take hormone therapy or just live with the symptoms. But that's not the whole story. Looking at menopause through a functional medicine lens helps address the root cause. This way, you support your body instead of masking the problem.

Everyday Habits That Support Hormones

Simple daily habits make a big difference:

Stress management: Relaxation, light movement, or breathing helps calm the body.
Quality sleep: Good rest supports mood, hormones, and energy.
Whole foods: Natural, unprocessed meals help reduce stress on the body.

These aren't quick fixes, but they build a strong base for hormone health.

Nutrition That Supports Managing Menopause

Food choices play a big role. Phytoestrogen-rich foods such as flaxseed, lentils, and organic soy can help support hormone balance. A Mediterranean-style diet, colorful vegetables, fruits, lean protein, and healthy fats, also works well.

At the same time, limit sugar, alcohol, and processed foods. They disrupt gut health, weaken hormones, and affect mood.

Testing and Informed Choices

Hormone replacement therapy can be useful, but it's not one-size-fits-all. To make the best choice:

Test hormone levels before starting.
Repeat tests to see changes over time.
Use those results to guide decisions with your doctor.

This puts you in control rather than feeling pressured into a prescription.

Exercise for Long-Term Health

When estrogen drops, bones get weaker. Strength training helps protect against osteoporosis. Cardio boosts mood, energy, and heart health. Both are key as the body changes.

Seeing the Body as a Whole

Your brain, bones, hormones, and emotions all connect. Symptoms like hot flashes or mood swings are signals, not failures. Caring for the whole body makes this stage less overwhelming and more manageable.

Supplements and Mindset for Managing Menopause

Menopause symptoms are signs that the body needs extra support. Two important areas to focus on are supplements and mindset.

Supplements That Matter

The supplement market is crowded, and many products sell "menopause blends." These often bundle common ingredients and charge more.

Instead of chasing hype, focus on essentials that genuinely help. Omega-3s support brain health and reduce inflammation. Vitamin D strengthens bones and immunity. Magnesium improves sleep and helps you relax.

Adaptogens such as ashwagandha or rhodiola can help with stress and energy. However, supplements aren't one-size-fits-all.

What works depends on your current routine and health needs. Testing hormone and nutrient levels first gives a clear picture. It also prevents overlap and keeps your plan simple.

Mindset Practices for Managing Menopause

Supplements support the body, but your thinking shapes how symptoms feel. Cognitive behavioral therapy techniques help you spot unhelpful thoughts and respond with more balance. A simple practice is to pause and ask, "Is this thought true?" before reacting.

Practical tools include:

Taking three slow, deep breaths
Stepping outside for a few minutes of fresh air
Grounding yourself by touching a tree or feeling the earth beneath your feet

These small actions create space between emotion and response. They reduce stress and help you stay steady.

Why Both Work Together

When supplements and mindset strategies work together, the results are stronger. The body gets nutrients, and the mind learns steadier habits.

This balance makes symptoms feel lighter and daily life smoother. Moreover, it builds confidence. You don't need a perfect plan. You need a clear one that fits your life and respects your body's requirements.

Reframing Daily Life When Managing Menopause

Menopause brings changes that can feel heavy, but reframing helps lighten the load. A simple shift from "I have to" toward "I get to" changes how daily tasks feel. This applies even in hard moments, like waking up at night from hot flashes.

Instead of thinking, "I'll never get through tomorrow," try, "I've done this before, and I'll be fine." That small adjustment eases stress and helps you move forward with more calm.

Hormone Therapy Choices in Managing Menopause

Hormone replacement therapy, or HRT, is a common topic during menopause. It isn't the same for everyone, and decisions often feel confusing.

Some women prefer to avoid it until they've tried other approaches. Others use it to protect bone health or ease symptoms when nothing else works.

Two main options are available:

Bioidentical hormones are designed to closely mirror the body's natural hormones
Standard prescriptions such as estradiol patches

Research offers mixed results. Some studies point to benefits, while others raise questions about safety. The best step is to talk with a trusted provider, ask about your personal risks, and decide based on your needs.

Normalizing the Experience

Menopause is something every woman faces, yet it was often hidden in past generations. Open conversations now make it less isolating.

Even small lifestyle changes, such as better sleep, movement, nutrition, or calming practices, help reduce symptoms. These steps don't erase menopause but make it easier to handle.

Building Health for the Next Generation

Healthy habits matter early. Teaching daughters how to eat well, stay active, and care for their stress prepares them for smoother cycles and fewer struggles later. Even painful periods in younger years signal that the body needs attention, not dismissal.

Menopause doesn't follow one script. Choices range from lifestyle shifts and mindset changes to medical options like HRT. What matters is listening to your body and choosing what truly supports you.

Conclusion

Menopause is a natural stage, not a problem to hide or fear. It can feel uncomfortable, but it becomes easier to handle with the right steps.

Daily choices like eating whole foods, getting good sleep, and moving your body make a clear difference. These habits support hormones, lift energy, and improve mood.

Managing menopause isn't about one strict plan. It's about finding what works for you and sticking with it. For some women, hormone therapy offers relief.

Lifestyle changes, supplements, and mindset tools provide enough support for others. There isn't one correct answer, but there is always a way forward.

What matters most is paying attention to your body and asking questions. Symptoms are signals, not failures. With awareness and care, you can respond instead of feeling stuck.

Moreover, talking about menopause openly removes the isolation many women felt in past generations. You don't have to go through it alone.

This stage is also a chance to build strength for the years ahead. Healthy habits you practice now protect your bones, brain, and heart later. That's a gift not only for you but for younger women who will follow your example.

Menopause is part of life. When you meet it with knowledge, care, and confidence, it becomes less of a burden and more of a turning point.

FAQs

Can stress make symptoms worse when managing menopause?

Yes, stress often makes hot flashes, mood swings, and sleep problems worse. Simple calming practices like breathing or light exercise can ease the load.

How does managing menopause affect heart health?

Lower estrogen raises heart disease risk. During this stage, regular movement, balanced meals, and less processed food protect the heart.

Is weight gain unavoidable when managing menopause?

Not always. Hormones slow metabolism, but smart food choices, strength training, and daily activity can keep weight steady.

Can caffeine affect symptoms when managing menopause?

Yes, caffeine can trigger hot flashes, poor sleep, and anxiety. Cutting back often brings noticeable relief.

Does alcohol make managing menopause harder?

Alcohol often worsens hot flashes, disrupts sleep, and impacts bone health. Limiting intake supports steadier hormones.

E289: The Truth About Perimenopause for Women Ready to End Mood Swings, Brain Fog and Emotional Burnout