Menopause & Hormonal Health: Calm, Clear Steps That Actually Help

Sep 23

Menopause is a natural, meaningful transition. If you’re reading this in October—Menopause Awareness Month—consider it a gentle nudge to check in with your body. No panic. No perfection. Just practical care for a body that’s doing exactly what it’s designed to do.

What’s Actually Changing (and Why You Might Feel It)

Perimenopause is the years‑long transition leading up to the final menstrual period. Menopause is technically a single day—the 12‑month anniversary of your last period—after which you’re considered postmenopausal. Hormone levels can fluctuate—sometimes a lot—before settling into postmenopause. In the U.S., the average age of menopause is around 51 (with a wide range of normal).

Hormone shifts affect sleep, mood, temperature regulation, metabolism, pelvic/vaginal tissues, and how our nervous systems handle stress. Understanding that hormone shifts are responsible for the symptoms above helps us refine our habits for optimal health.

The Four Levers I Come Back to Again and Again

These aren’t quick fixes; they’re steady practices that add up over weeks, months, and years.

1) Sleep & Circadian Rhythm

Keep a consistent bedtime/wake time most days.
Create the perfect sleep environment: cool, dark, quiet, and screen‑free for the last hour.
If night sweats wake you, layer breathable fabrics and keep a glass of water at your bedside.
Caffeine and alcohol are common sleep disruptors—experiment with less.

Further reading: How to Sleep Better: A Functional Medicine Approach

2) Stress & Nervous System

Choose one 5‑minute daily reset (slow breathing, a short outdoor walk, gentle stretching, or journaling). Consistency beats intensity.
Build boundaries around work and caretaking. “No” is a health intervention.
Aim for connection—safe relationships buffer stress chemistry.

Further reading: How chronic stress disrupts hormonal balance (and tips to regulate cortisol).

3) Strength & Movement

Two to three days a week of resistance training supports bone, muscle, and metabolism. Start light, focus on form, and progress gradually.
On other days, walk briskly or add short intervals. Intervals entail 30 seconds all out of whatever activity you choose - running, biking, swimming, rowing - followed by 90 seconds of recovery. Sprinkle in mobility and balance work.

4) Protein, Fiber, and Color

Anchor meals with protein; add plants and healthy fats for steady energy.
Eat the rainbow: different colors = different phytonutrients.
Aim for fiber from vegetables, legumes, nuts, and seeds to support digestion and hormone metabolism.

Further reading: Make, Process, Detox: The Hormonal Spring Cleaning You Didn’t Know You Needed.

Pelvic & Sexual Health Deserve a Seat at the Table

Vaginal and vulvar tissues change with lower estrogen (yes, vaginas age too), which can affect comfort, lubrication, and pleasure. If sex or pelvic symptoms are painful, speak up—there are evidence‑based options (from local vaginal estrogen to pelvic floor physical therapy to lubricants/moisturizers). Ease and enjoyment are possible.

Where Hormone Therapy Fits (and How to Think About It)

Hormone therapy (HT/MHT) can be appropriate and helpful for many midlife women. The decision is individual and based on symptoms, timing, risks, and personal preference. A good clinical conversation covers:

Your most bothersome symptoms and goals.
Personal/family history (e.g., cardiovascular disease, breast cancer, clotting risk).
Route and dose options, and how you’ll monitor response.
Non‑hormonal alternatives and lifestyle levers.

There isn’t a single “right” path—there’s a right‑for‑you path.

A Gentle 7‑Day Start for October

Day 1 — Evening wind‑down: 30 minutes screen‑free + dim lights.

Day 2 — Protein at breakfast: Build your first meal around protein; add color and fiber.

Day 3 — Strength snack: 10–15 minutes of simple moves (squat, hinge, push, pull). Keep it easy.

Day 4 — Nervous‑system reset: 5 minutes of slow breathing before bed (try 4‑second inhale, 6‑second exhale).

Day 5 — Hydration & minerals: Water across the day; add a mineral‑rich option (herbal tea, broth, or electrolytes if active/sweating).

Day 6 — Connection: Call or meet someone who helps you feel regulated.

Day 7 — Nature time: A 20‑minute walk outdoors—no multitasking.

Repeat the sequence next week. Tiny, repeatable steps create real change.

Track What Matters (No Obsession Required)

A short, consistent log helps you (and your clinician) spot patterns without micromanaging your life. You might use a small note book you can keep in your purse or a note app on your phone. Use quick checkboxes or 1–5 scales—no calorie counting or all‑day tracking required.

What to track & how:

Sleep: Bedtime/wake time; total hours; # of awakenings; night sweats Y/N; rested on waking 1–5.
Hot flashes/flushes: Daily count (0, 1–4, 5–9, 10+), intensity 1–3, and any triggers (heat, alcohol, spicy food, stress).
Mood & clarity: Mood 1–5; brain fog/clarity 1–5; energy 1–5. Add one word for context (e.g., “deadline,” “great walk”).
Cycle changes (if still cycling): Period start date; length; flow (light/medium/heavy); cramps 0–3; spotting/clots Y/N.
Movement: Type + minutes (walk, strength, yoga, intervals); optional effort 1–10; sauna/cold Y/N.
Protein & fiber: Did each main meal include a protein anchor? (0–3 checkmarks/day). Fiber servings (veg/legumes/nuts/seeds) 0–5+.
Hydration & minerals: Cups of water; electrolytes on sweat days Y/N.
Pelvic/sexual comfort: Dryness/irritation 0–3; comfort with sex 0–3; urinary symptoms Y/N.
Meds/HRT/supplements: Any changes in dose or timing; note new additions.
Nervous‑system reset: Did you do your 5‑minute practice today? Minutes completed.

Simple daily template (copy/paste onto your phone):

Two to four weeks is usually enough to see patterns and fine‑tune next steps. Then you can stop logging and simply keep the habits that help.

When to Check In With Your Clinician

Bleeding that’s very heavy, lasts longer than usual, or returns after 12 months without a period.
New or worsening migraines, chest pain, shortness of breath, or palpitations.
Persistent pelvic pain, pain with intercourse, or urinary symptoms.
Low mood, anxiety, or sleep problems that don’t improve with routine changes.

You’re not “bothering” anyone by asking—advocating for yourself is part of care.

The Spirit of Menopause Awareness Month

This month isn’t about overhauling your life. It’s about compassionate attention, choosing a few high‑impact habits, and asking for help when needed. You’re not behind. Your body isn’t broken. And you don’t have to do this alone.

With love and light,
Carrie

Carrie Levine