Navigating menopause can feel like entering unfamiliar territory. While every woman’s journey is unique, there is nothing more empowering than learning from others who have been there.
That’s why I’ve compiled this comprehensive list of 68 real-life menopause tips straight from women who’ve walked this path.
Whether you’re looking for advice on managing hot flashes, improving sleep, or maintaining your overall well-being, this blog offers practical menopause advice based on experience.
My Facebook community is strong. So I asked the women: If you could give one piece of advice to someone just starting menopause, what would it be?
Let’s dive into the wisdom and ideas that can help make your menopause smoother and more manageable. Sometimes the best advice comes from other women your age who have walked or are walking the journey now! Here are the tips, broken down by category!
PS Not that I’m on my soap or anything…but notice how many women commented that exercise and healthy eating can make a big difference!
Improve your lifestyle
“Double down on lifestyle and address habits that no longer serve you. I have found menopause to be a serious period of self-development. Approach it with curiosity and self-focus.”
“It’s better. Don’t buy into the hype. It’s an adaptation, not the new normal. “
“Drink more water than you think you need. Trust me. You need it. “
“This too shall pass.”
“Pay attention to your body. Pay attention to what you eat – it really affects your weight, your mood, your failure to function. food is medicine”
“Talk to you doctor. Research and get the information about this stage of your life. “
“Be your own lawyer! It is necessary. Power train, eat right—grass fed, grow your own food, read labels, non-toxic. Find a functional medicine doctor that meets your needs. Don’t take “it’s your age” answers !!! »
“It’s like dieting, what works for someone doesn’t mean it will work for you…we’re all unique and our bodies react differently…trial and error, find what works for you.”
“Don’t believe the lie you can’t lose weight.”
“Focus on diet, exercise, sleep and lifestyle habits and it will be a game changer.”
“No sugar or booze eat healthy and walk.”
“Hydrate! Protein!”
“I didn’t think it would make that much of a difference, but eating healthier, moving your body and prioritizing sleep helps. I stopped being the victim and started thinking about how I wanted to feel. I basically empowered myself.”
Exercise
“If you’re not strength training at least three times a week, start now. I had osteopenia and even osteoporosis in one area. I refused to get a Prolia injection as recommended by my doctor. Instead, I put my workouts … for the to my doctor’s utter surprise, after a year I had increased bone density in all areas to an acceptable level.He had never seen anyone increase BD without medication. Clearly, it can be achieved. I’m 66 and still working full-time—I’m stressed, overworked, and tired. But somehow I do!
“Exercise! I’m a dedicated runner and I’ve never had a hot flash.”
“Exercise … water … Mediterranean diet.”
“Exercise. Like your life depends on it! Especially weight lifting and cardio, balanced. Yoga is also helpful. It will make such a difference in how your body handles Peri-Menstrual symptoms, in all the way through menopause. It will help with weight gain, mood swings, and hot flashes.”
“Do not displace Excerise. Yes, HRT and other things help, but once I started moving, everything changed, including my posture. “
“YOGA!!!!! My OB told me because I do yoga regularly my symptoms might not be as extreme. I had hot flashes and that was about it. Now post menopause, there are more dramatic changes.”
“Strength Training and HRT.”
“Please do strength training (weight lifting!)”
Reading material
“Find and read the Menopause Manifesto by Dr. Jen Gunter. She is a Canadian OBGYN working in the US. It is a great resource along with her website.”
“Educate yourself – Read The New Menopause by Dr. Mary Claire Haver – and advocate for yourself by finding a provider who is knowledgeable and interested in finding comprehensive care.”
“Read Dr. Mary Claire Havers’ book, The New Menopause!”
“Read, read, read! Don’t trust your doctor to know what you’re feeling or going through. Above all, take control of your health!
“Read the new Menopause and Menopause Brain. Review them give them to your doctor.”
“Read Estrogen Topics – Game Changer!”
“Balance your hormones!! Read Ageless written by Suzanne Somers! “
“Follow Dr Stacy Sims – she won’t let you use excuses!”
Common symptoms
“Find a purse-sized spray like EAU Thermal Avene Cooling Spray. It really helps when the hot flashes hit.”
“You know brain fog is real and you don’t lose your mind when you can’t remember things or complete thoughts, sentences.”
“Make sure you have a fan I keep one on my bedside table to me.”
“Embrace the hot flashes and tell everyone what’s up … because you can’t hide it.”
“Get ice packs. I have several bags of corn that I keep in the freezer. They’re great for hot flashes.”
“Hello 2 am. Try magnesium before bed. Try other natural remedies, but it goes a long way for most of us after menopause! “
“Joint pain is real. But exercise will help. Chris always says ‘motion is lotion’!”
“Life is heavy and eating right, but if that doesn’t help… I’ve been suffering for 8+ years with hot flashes, brain fog, fatigue and no sleep and absolutely zero libido. Don’t let the Dr. tell you it’s just part of aging – get your hormones in check !! “
“Expect the worst and the weirdest!”
“Get in the habit of freezing your partner when you sleep. The night time is brutally hot. “
“Make sure you have a fan carrier in every room.”
Finding the right doctor
“Leave your doctor if they are not serving your needs. The Menopause Society has a database that you can search for doctors. Research and consider HRT. Strength training, lack of estrogen will set you up for a lifetime of weakness if you don’t take care of your bones. “
“Don’t be afraid to shop around for doctors until you get someone who will listen. It took me three doctors to get there. The book, The New Menopause, describes how to find a new doctor.”
“Find a functional doctor who specializes in women going through menopause. It will change your life.”
“Read as much information as possible. Be clear about the range of symptoms and get help if you need it. Online clinics like MIDI and Winona can be extremely helpful and validating if your doctor isn’t helpful. “
“Find a great doctor. And body wash! “
“Read as much as you can on the subject to educate yourself. If your doctor isn’t a woman over 50, they have no idea.”
“Find an amazing female Obgyn who can take this journey with you so you can live your best life!”
“Check for a functional medicine provider. I go to a nurse practitioner and have nothing but praise.”
“I wish I had started touring my changes. When your doctor ignores/dismisses your symptoms, find another one.”
“Find a Dr who tests your hormone levels!! I was 10 years into menopause when a new friend referred me to the Dr the first time the Dr tested my levels and adjusted meds accordingly. Other DRs only adjusted from my symptoms . “
“Find a good doctor who will listen to you and not dismiss your symptoms as part of life.”
“Learn everything you can because your primary health care provider may be guiding you using information from the last 15 years without you knowing it’s been updated.”
“Advocate for yourself, find a doctor certified in menopause, strength training, and HRT.”
“Do your research!!! Remember that not all Drs. Also, we are not the same. Treatment is different for each of us. Always do yourself a favor, stay active, stay hydrated and listen to your body! “
“Not all female doctors are informed. Mine fought me on HRT for 2 years until she got tired of it. I have become a female Telehealth doctor, a menopausal care expert, a benefit through my workplace.”
Hormone replacement therapy
“Pay attention to your body and your symptoms. Don’t get carried away or think this is how it’s going to be done and grind it out. Especially your mental changes. Observing your symptoms is key to finding the right doctor. HRT was a game changer for me. No one told me anything about menopause and I was taken aback by how quickly my body and mind changed. Hang in there!!! “
“It took me 11 years of giving half my body’s blood for tests, supplements, and a broken marriage to finally find what I think will help me! It makes me so sad and angry that mainstream doctors don’t recommend hormone replacement therapy.”
“Talk to your girlfriends. All my friends share what kind of HRT they use, dosage, how it works, etc. It’s time to talk about it just like we talked to our girlfriends about pregnancy.’
“Do your research and take biologic HRT.”
“Get the proper blood work done and if needed start the bio-identical hormones ASAP. It’s been a complete game changer and I wish I had done it sooner bc the few years ago it was awesome!!!”
“I have been told since the last 10 years since my last period, it is not recommended to start HRT. One thing I wish I had done was to start HRT as soon as possible.”
“Seek HRT for your health. Estrogen is protective.”
Sanitary health
“Get your gut right. Take good supplements, exercise. “
“Investigate How Hormones Are Affected by Gut Microbicide!”
Just for fun
“No matter how hard it is to load the dishwasher, never ever take the whole rack out and dump it in the yard. We’re not speaking from experience or anything.”
“If you have a male partner who doesn’t get it…watch all Famiy Instagram Holderness videos on Perry Menopause. Perry is in your relationship now…get used to it…ha ha”
“Journal – You Won’t Remember What You Did, What Medicine You Took, What You Said Yesterday – Mush Brain Menopause Is Real”.
“Warn him … warn him noooowww !!!!!”
More helpful menopause tips
Want to dive deeper into perimenopause and menopause? Check out some of my favorite resources.
