Top 5 Tips To Thrive In Menopause + Beyond

When we think of menopause, we may experience a mixture of feelings and emotions, including trepidation and concern—and more than a few questions. Menopause is a significant transition in a woman’s life, often accompanied by various physical and emotional challenges. However, it’s also an opportunity to embrace this new chapter and thrive in new ways. With the right tools, the right support, and the right menopause supplements and wellness strategies on your side, this natural next step along life’s path can be your best yet.

Let’s explore 5 recommendations to help you thrive in menopause and beyond! 

What Is Menopause?

Menopause is a natural time of transition in the life of women in which their bodies cease to experience menstrual periods. It typically begins between the ages of 45 and 55 and can last 5 to 10 years. Once periods stop, she is no longer able to conceive a child. Menopausal symptoms may include changes in period frequency and intensity, mood shifts, general discomfort, trouble sleeping, and other concerns, which may vary depending on a number of factors. While these symptoms may be unpleasant, the good news is that menopausal symptom relief can be found with the help of healthy lifestyle habits and the addition of the right nutrients and supplements.¹

The Mindset Shift: From Coping To Thriving

During this new phase, you may feel overwhelmed, isolated, or misunderstood, or that it’s all about endings. But this doesn’t have to be the case. Menopause can be a time of new beginnings in your life and offers an opportunity for you to take charge and achieve new personal goals. Menopause can be more manageable with proactive steps to minimize symptoms and prepare yourself for the change. 

Listening to your body is an integral part of menopause wellness. What’s worked before may not work anymore—your body will send you signs letting you know when you need some rest, a little boost to your energy, or just some quiet time to rejuvenate and reflect.

Lifestyle Tips For Menopause Wellness

Embracing menopausal wellness so you can thrive during this phase can be broken down into a few helpful tips:

1. Eat to Support Hormonal Balance

Promoting hormonal balance during menopause includes keeping an eye on your diet. Try to incorporate a variety of whole foods high in nutritional value (fruits, vegetables, lean proteins, healthy fats, whole grains) and make sure you’re staying hydrated. 

Consuming foods high in phytoestrogens can be especially helpful. Similar to natural estrogen, these plant compounds can help relieve certain menopausal symptoms. They’re readily available in foods like soybeans, tofu, flax seeds, berries, broccoli, and chickpeas.²

2. Prioritize Sleep and Stress Management

Making sure you get adequate sleep each night is crucial to both physical health and mental wellness. Restful sleep can go a long way toward healthy stress management. Hormonal shifts can seriously disrupt sleep and increase anxiety. Explore new ways to relax and recharge, not just at night but throughout the day, by trying meditation techniques or even taking a walking meditation. A gentle wind-down routine before bed or processing thoughts and feelings through journaling can also benefit your mood. Take care of yourself!

3. Move Your Body Daily

Staying active is an excellent way to promote a brighter mood³, while also promoting metabolic⁴ and bone health.⁵

Physical activities can include daily walks to clear your mind or maybe meeting some friends at the pool for some low-impact water exercises. It can be very helpful to incorporate some resistance training along with flexibility and mobility exercises (yoga, stretching). Whatever helps you move more is a great way to promote overall wellness.

4. Maintain Community

Maintaining healthy relationships and enjoying a sense of community are vital to promoting mental wellness and helping you feel supported and cared for during stressful times.⁶ There’s power in shared experience, and community can offer the emotional support, laughter, and understanding we all need. This is a journey many are walking through—you don’t have to do it alone. Menopause isn’t just a physical transition; it’s an emotional one, too. Caring for your mental health during this time is essential.

5. Consider Natural Remedies and Supplements

If you’re looking for natural remedies for menopause symptoms or discomfort, there are a number of herbs that can help support hormonal balance, including ashwagandha and black cohosh. Other options that can deliver powerful support include:

• Hormone Essentials—these are more time-tested and science-backed ingredients to help encourage hormonal balance:
  • Chasteberry
  • Dong quai
  • Soy extract
  • Black cohosh
• Vitamin K2—promotes bone health, cardiovascular wellness, and a healthy mood in women—aspects of health that become increasingly important through menopause. Partner with calcium and vitamin D to strengthen bone density that naturally decreases during menopause.
• Wild Yam Cream—historically used to help during midlife transition, this cream combines naturally occurring diosgenin with progesterone, avocado oil, jojoba oil, and select herbal extracts to help balance and soothe.

When To Seek Extra Support

If you’re experiencing symptoms that are impacting your daily life, don’t hesitate to reach out for a little extra support. There are a number of additional means available to help you during this time, including functional medicine, nutrition education, hormone therapy, or recommendations from your primary care provider. It’s recommended to check with your healthcare provider before taking any new product, especially if you have a medical condition or are taking prescription medications.

This Is Your Time To Thrive!

Menopause is a natural part of life's journey and can be embraced as a time for new experiences, new memories, and new beginnings. Rather than a time of endings, menopause can represent a turning point for enhanced self-care, a renewed sense of strength and purpose, and a chance to rediscover intentional living. With the right menopause support, lifestyle habits, and high-quality supplements on your team, menopause isn’t just something to survive—it’s your time to thrive!

*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

References:

1. What is Menopause? National Institute on Aging. Accessed July 2025. Read source
2. Managing Menopause with Diet. British Nutrition Foundation. Accessed July 2025. Read source
3. Mahindru, A., et al. (2023). Cureus, 15(1), e33475. Read source
4. Cox C. E. (2017). Diabetes spectrum: a publication of the American Diabetes Association, 30(3), 157–160. Read source
5. Benedetti, M. G., et al. (2018). BioMed Research International, 2018, 4840531. Read source
6. Social Connection. CDC. May 15, 2024. Accessed July 2025. Read source