By Dr. Daniel Lonquist, Functional Medicine Practitioner

As a Functional Medicine doctor who has recently completed an 8-module course titled "Thrive Through Menopause: A Self-Guided Journey to Balance and Wellness," I am excited to share a comprehensive guide to navigating menopause. This natural phase of life marks the end of a woman’s reproductive years and, while it is a universal experience, it is deeply personal in how it unfolds. Menopause brings hormonal shifts that can lead to symptoms like hot flashes, mood swings, sleep disturbances, and more—symptoms that can disrupt daily life. Fortunately, there are numerous strategies, from foundational lifestyle changes to medical interventions, that can help women manage these challenges and thrive during this transition. In this article, I’ll outline basic approaches to support well-being and explore a range of options for those seeking relief, all rooted in the holistic principles of Functional Medicine.

What Is Menopause?

Menopause is defined as the point when a woman has gone 12 consecutive months without a menstrual period, typically occurring between ages 45 and 55. The journey to this milestone begins with perimenopause, a transitional phase that can start years earlier, marked by fluctuating levels of estrogen and progesterone as ovarian function declines. These hormonal changes give rise to a variety of symptoms, including:

• Hot flashes and night sweats

• Mood swings and irritability

• Sleep disturbances

• Vaginal dryness and discomfort during sex

• Decreased libido

• Weight gain and slowed metabolism

• Thinning hair and dry skin

• Loss of breast fullness

The severity and combination of these symptoms vary widely among women, influenced by factors like genetics, lifestyle, and overall health. Understanding this variability is the first step toward creating an effective, personalized management plan.

Basic Strategies to Support Menopause

In Functional Medicine, we focus on addressing the root causes of symptoms and promoting whole-body wellness. The following lifestyle modifications are foundational steps that can help ease menopausal symptoms and enhance long-term health.

1. Nutrition: Nourishing Your Body

A balanced diet is a powerful tool during menopause. Here’s how to optimize your nutrition:

• Phytoestrogens: These plant-based compounds mimic estrogen in the body and may reduce symptoms like hot flashes. Include:

  • Soy products (tofu, tempeh, edamame)

  • Flaxseeds and sesame seeds

  • Legumes (chickpeas, lentils, beans)

  • Example: Add ground flaxseeds to oatmeal or smoothies for a nutrient boost.

• Omega-3 Fatty Acids: Found in fatty fish (salmon, mackerel, sardines), chia seeds, and walnuts, omega-3s reduce inflammation, support mood stability, and ease joint discomfort.

• Calcium and Vitamin D: With declining estrogen, bone health becomes a priority. Get calcium from dairy, fortified plant milks, leafy greens, and almonds. Vitamin D, available from sunlight, fatty fish, and supplements, aids calcium absorption.

• Avoid Triggers: Spicy foods, caffeine, alcohol, and hot beverages can worsen hot flashes for some women. Track your symptoms to identify and minimize personal triggers.

2. Exercise: Building Strength and Resilience

Physical activity is essential for managing weight, boosting mood, and maintaining bone density. Aim for a mix of:

• Aerobic Exercise: At least 150 minutes of moderate-intensity activity per week (e.g., brisk walking, cycling, swimming) supports heart health and helps regulate weight.

• Strength Training: Twice-weekly sessions with weights, resistance bands, or bodyweight exercises (squats, lunges) preserve muscle mass and protect against osteoporosis.

• Flexibility and Balance: Yoga or Pilates enhances flexibility, reduces stress, and improves balance, lowering the risk of falls.

3. Stress Management: Finding Calm Amid the Storm

Stress can amplify menopausal symptoms, making relaxation techniques vital:

• Meditation and Mindfulness: Even 10 minutes daily can reduce anxiety and improve emotional well-being. Try guided apps like Headspace or Calm.

• Deep Breathing: Practice diaphragmatic breathing—slow, deep inhales through the nose and exhales through the mouth—to calm the nervous system and lessen hot flash intensity.

• Sleep Hygiene: Establish a consistent bedtime routine, limit screen time before bed, and create a cool, dark sleep environment to combat night sweats and insomnia.

4. Hydration: A Simple Essential

Drinking at least 8 glasses of water daily supports skin health, digestion, and temperature regulation. Herbal teas like chamomile or peppermint can hydrate while offering calming effects.

These foundational strategies empower women to take charge of their health with practical, everyday choices.

Natural Remedies: Gentle Support from Nature

For those seeking additional relief, natural supplements are a popular option. While evidence varies, many women find these remedies helpful. Always consult a healthcare provider before starting any supplement to ensure safety and quality.

• Black Cohosh: Widely used for hot flashes and night sweats, this herb may offer relief, though studies show mixed results.

• Red Clover: Rich in phytoestrogens, it may ease hot flashes and support bone health, but its efficacy differs among individuals.

• Evening Primrose Oil: Often taken for breast tenderness and hot flashes, it may also improve skin hydration.

• Maca Root: This Peruvian herb can boost energy, libido, and hormone balance. Try it in powder form mixed into smoothies.

Caution: Supplements are not FDA-regulated like medications, so opt for reputable, third-party-tested brands and use them under professional guidance.

Conventional Treatment Options: Medical Support When Needed

When lifestyle changes and natural remedies aren’t enough, conventional treatments can provide targeted relief. Because if the risks, we only recommend these options when natural approaches are not effective.

1. Hormone Replacement Therapy (HRT)

• Overview: HRT replaces declining estrogen (and progesterone, if the uterus is present) to relieve hot flashes, night sweats, and vaginal dryness. It’s the most effective treatment for these symptoms.

• Forms: Available as pills, patches, gels, creams, or vaginal rings, allowing for tailored administration.

• Risks: Long-term use may increase risks of breast cancer, blood clots, and stroke. Short-term use at the lowest effective dose is often safest.

• Bioidentical Hormones: These match the body’s natural hormones and are sometimes compounded individually. While appealing, their safety requires further research.

• Consideration: Discuss your medical history with your provider to weigh HRT’s benefits against potential risks.

2. Non-Hormonal Medications

• Antidepressants: Low-dose SSRIs (e.g., paroxetine) can reduce hot flashes and stabilize mood.

• Gabapentin: Originally for seizures, it helps with night sweats and hot flashes.

• Clonidine: A blood pressure drug that may lessen hot flash frequency.

 Alternative Therapies: Complementary Approaches

Beyond lifestyle and medical options, alternative therapies can enhance well-being:

• Acupuncture: By stimulating specific points, acupuncture may reduce hot flash frequency and improve sleep, possibly by balancing energy and lowering stress.

• Hypnotherapy: This mind-body technique can decrease hot flashes and promote relaxation.

• Massage and Aromatherapy: Massage with essential oils like lavender or clary sage soothes tension and supports sleep.

 Conclusion: Embracing Your Menopause Journey

Menopause is a transformative chapter, not a condition to endure. With a blend of lifestyle adjustments, natural remedies, and, when appropriate, conventional treatments, you can manage symptoms and emerge stronger. As a Functional Medicine practitioner, I advocate for a personalized approach—listen to your body, collaborate with your healthcare provider, and explore what works for you. Resources like support groups or the North American Menopause Society (NAMS) can also provide companionship and knowledge.

If you would like to dive deeper into the natural approaches to Thriving Through Menopause go to www.helphotflashes.com and use the code THRIVE to get $200 off access to the course.

 You have the power to thrive through menopause. With the right tools and support, this phase can be a time of renewal, confidence, and vibrant health.