Menopause is a natural phase in a woman’s life, but let’s be honest—it’s not always a walk in the park. From hot flashes that feel like a personal heat wave to mood swings that rival teenage years, menopause can throw a lot at you. But the good news? Women are finding ways to manage these changes and maintain their quality of life.
Understanding Menopause: What’s Happening to Your Body?
Menopause typically occurs between the ages of 45 and 55, marking the end of a woman’s reproductive years. It happens when the ovaries stop producing estrogen and progesterone, leading to changes in the body. For some women, menopause occurs naturally, while others experience surgical menopause due to medical procedures such as a hysterectomy. You can read about one such experience in My TAHBSO Story, which details the journey of undergoing a total abdominal hysterectomy and bilateral salpingo-oophorectomy (TAHBSO) and its impact on menopause. Symptoms vary but can include:
- Hot flashes and night sweats
- Mood swings and anxiety
- Sleep disturbances
- Weight gain and slower metabolism
- Brain fog and memory issues
- Dry skin and thinning hair
Recognizing these symptoms is the first step in managing them effectively.
How Women Handle Menopause on a Daily Basis
1. Dressing for Comfort
Many women start their day by choosing lightweight, breathable fabrics to prevent overheating. Layering clothing helps manage temperature fluctuations, especially for those dealing with sudden hot flashes.
2. Fueling the Body with the Right Foods
Eating a balanced diet rich in fiber, protein, and healthy fats can ease symptoms. Women often incorporate foods high in phytoestrogens, such as soy, flaxseeds, and chickpeas, to naturally support hormone balance.
Tip: Reducing caffeine and alcohol helps with better sleep and fewer hot flashes.
3. Staying Active to Boost Mood and Energy
Regular exercise helps combat weight gain, stress, and sleep disturbances. Many women find relief through yoga, brisk walking, or strength training to maintain muscle mass and bone density.
4. Prioritizing Mental Health and Emotional Well-being
Menopause isn’t just physical—it’s emotional, too. Many women practice mindfulness, meditation, or journaling to manage anxiety and mood swings. Talking to friends or joining support groups also helps in feeling understood and supported.
5. Managing Sleep for Better Rest
Struggling with insomnia or night sweats? Many women create a cool, dark, and quiet sleep environment. Using cotton bedding, taking magnesium supplements, and establishing a bedtime routine all contribute to better sleep quality.
6. Exploring Natural Remedies and Supplements
Some women prefer herbal teas, essential oils, or supplements like black cohosh and evening primrose oil to ease symptoms naturally. Others opt for Hormone Replacement Therapy (HRT) under a doctor’s guidance.
7. Finding Joy and Rediscovering Passions
Midlife is a time for self-discovery. Many women take up new hobbies, travel, or spend more time with loved ones to embrace this new chapter with confidence and joy.
Embracing Menopause with Confidence
Menopause is not an ending—it’s a transition. While it comes with challenges, women today are empowered with knowledge and choices to make it more manageable. Whether it’s through healthy habits, self-care routines, or professional guidance, every woman can navigate menopause in a way that suits her lifestyle.
The key? Listen to your body, prioritize self-care, and embrace the journey with confidence!
What strategies have worked for you? Share your experiences in the comments!
For More Information
For additional guidance on managing menopause, visit:
Philippine Society of Climacteric Medicine (PSCM) – Local menopause-focused organization providing support and medical guidance in the Philippines.
North American Menopause Society (NAMS) – Expert-backed resources on symptoms, treatments, and lifestyle adjustments.
