Thriving in Menopause

For decades, menopause was spoken about in whispers—if it was spoken about at all.

For my mother's generation, I had no idea that my mom went through menopause, let alone at what age. I don't remember her saying anything about it. So many women were left to navigate this transition silently, armed only with outdated advice, little medical support, and the belief that suffering was simply part of the process. But today, the narrative is shifting. There’s more research, more information, and more open discussion about menopause than ever before. And with that knowledge comes power: the power to not just survive menopause, but to thrive through it.

Building Strong Bones and Strong Bodies for the Future

One of the most critical aspects of thriving during and after menopause is movement. As estrogen levels decline, bone density naturally decreases, putting women at greater risk for osteoporosis.

But here’s the good news: what we do now has a direct impact on our bones 20 and 30 years from today.

Weight training, balance exercises, jumping, and consistent movement are not optional—they are essential. Lifting weights stimulates bone growth, while balance and agility exercises help prevent falls later in life.

Even incorporating short bursts of jumping or impact training can strengthen bones in ways that walking alone cannot. I think of every workout not as just a sweat session, but as an investment in your mobility, independence, and strength for decades to come.

Small Shifts, Big Impact

Lifestyle choices play a powerful role in how smoothly this transition unfolds. By making small but intentional changes, you can dramatically improve how you feel today and your long-term health.

• Inflammatory foods: Reducing or crowding out processed foods, refined sugars, and excess dairy can calm inflammation and reduce symptoms like joint pain, bloating, and hot flashes.

• Toxic chemicals: Household products and personal care items often contain hormone-disrupting chemicals that can make menopausal symptoms worse. Switching to cleaner alternatives can lower the toxic load on your body.

• Alcohol: While a glass of wine may feel relaxing in the moment, alcohol can worsen sleep, trigger hot flashes, and impact hormonal balance. Cutting back—even slightly—can have a huge positive effect on energy, mood, and overall health.

Small, consistent steps add up to a stronger, healthier foundation.

The Importance of the Right Medical Partner

Another key piece of thriving in menopause is finding the right healthcare provider. In a previous blog post, I shared that I have had, and still have, a medical provider who dismisses discussions related to menopause.  So many women are dismissed, told their symptoms are “just part of aging,” or offered quick fixes that don’t address root causes. This is medical gaslighting, and it has no place in your menopause journey.

You deserve a provider who listens, validates your experience, and partners with you to explore solutions—from hormone therapy to lifestyle strategies—that truly support your health.

Whether it’s a functional medicine doctor, an OB-GYN who specializes in midlife women’s health, or a knowledgeable integrative provider, the right doctor is not just a resource, but an advocate.

Final Thoughts

Menopause is not the end of vitality—it’s the beginning of a new chapter. With stronger bones, healthier habits, and supportive care, you can move from surviving to thriving.

The conversation around menopause is changing, and you have the opportunity to be part of that shift by embracing knowledge, advocating for yourself, and prioritizing long-term wellness.

This isn’t about just getting through menopause—it’s about creating the foundation for the next 20, 30, or 40 years of vibrant living.