“Menopause Mastery: 6 Game-Changing Habits That Keep Me Balanced”
Managing Menopause
I am dedicated to helping women manage menopause through my blogs!
If you'd like to discuss this further, please don't hesitate to reach out.
WELCOME TO THE BELLE VITALE PROGRAM!
I’ve spent the last two years researching and studying the hormone rollercoaster and learned a lot from the experience. I am happy to share my journey. I highly recommend this program as it hits all the aspects of nutrition, exercise, mindset, and supplements for managing your hormones. If you are ready for a change, start here.
My results.
Eat to Fuel Your Body!
Eat to a Healthy Gut!
Eat Natural Sugars and Fiber!
The average American consumes 22 Teaspoons of added sugar daily, which adds up to an extra 350 calories per day! Most added sugar comes from refined and packaged foods. Two of the worst are sugar-sweetened drinks and breakfast cereal.
This book is a must-read for your menopausal journey.
It is one of the most empowering books I have read this year!
The Top 6 Things That Have Helped Me Thrive Through Menopause
Menopause is often depicted as a time of struggle—hot flashes, weight gain, brain fog, and disrupted sleep. My journey has taught me that it doesn't have to be complicated. As I sit here writing this, I find it challenging to distill everything into just a few steps because I've tried a lot of different approaches. Creating a routine that truly works is hard work! Over the past two and a half years, I have researched, studied, and experimented with various methods to discover what works best for me during my post-menopause phase, which is the rest of my life. I have documented nearly all my journeys through my blogs. However, the six steps outlined below are crucial for my health and happiness; they may help you too! By prioritizing simple yet effective daily habits, I've not only managed my menopause symptoms but also felt more assertive, energized, and healthier than ever.
So first and foremost, I use an HRT patch and testosterone cream twice a week. I support hormone replacement therapy (HRT) and I plan to continue this for the rest of my life. My perspective is that our bodies produce hormones throughout our lives, affecting every cell. So, when hormone levels start to decline, why wouldn't I supplement them? After my research, I have determined this is the best for me.
Here are the top six things that have made a difference in my menopause experience:
1. Intermittent Fasting/Lemon Water
Fasting for 12 hours overnight allows my body to reset, repair, and rebalance. I try to fast for at least 12 hours every day. After my fast ends, I start my day with warm lemon water, which hydrates me after sleep, supports my digestion, and boosts my liver by kickstarting detoxification. It’s a simple ritual that significantly changes how I feel: light, clear, and energized to take on the day.
Why Lemon water works:
Hydration: After a night of sleep, our bodies are naturally dehydrated. Lemon water replenishes fluids and supports cellular function.
Digestion & Detox: Lemon stimulates bile production, which helps the liver process toxins and supports digestion (1).
Alkalizing Effects: Despite being acidic, lemon has an alkalizing effect on the body, helping reduce inflammation (2).
💡 Tip: Use fresh lemon juice (not bottled) and room temperature water for best absorption.
Why Fasting Works:
Improved Insulin Sensitivity
A 12-hour fasting window gives your body a break from processing food, helping stabilize blood sugar levels and improving insulin's response. This can support better energy, reduce cravings, and lower your risk of type 2 diabetes.Cellular Repair & Autophagy
After about 12 hours, your body can enter a state where it starts cleaning out damaged cells and recycling components — a process called autophagy. It's like giving your body a mini "spring cleaning," which supports longevity and helps reduce inflammation.Better Digestion & Gut Health
Resting your digestive system overnight allows your gut lining to repair, reduces bloating, and promotes healthier digestion. It also supports the balance of your gut microbiome, which is linked to immunity, mood, and weight management.
2. Fueling My Body with the Right Nutrition
Menopause changes how our bodies process food, making it essential to focus on quality nutrition rather than just calorie counting. I start my morning with a protein shake or eggs/turkey bacon, always adding a veggie. My mindset is to fuel my body, not diet.
Why it Helps:
Prioritizing Protein: Helps maintain muscle mass and stabilize blood sugar (3).
Healthy Fats: Avocados, olive oil, nuts, and fatty fish support hormone balance and brain function (4).
Smart Carbs: Whole grains, fruits, and root vegetables provide lasting energy without sugar crashes.
Anti-Inflammatory Foods: Leafy greens, turmeric, ginger, and berries help reduce inflammation and joint pain.
Meal prep is essential for staying on track, and I now look forward to it.
💡 Tip: I avoid processed foods, refined sugars, and excessive alcohol because they can worsen menopausal symptoms such as hot flashes and mood swings. I have adopted a no-added-sugar diet, which has completely transformed my body. I only consume natural sugars found in fruits and 100% grass-fed dairy. This change has been a game-changer for me.
3. Daily Movement and Exercise
Movement is non-negotiable for me. I move my body daily, whether it's strength training, walking, jogging, or tennis. I enjoy walking or hiking with my dog in the morning along with a 30-minute weight training video, I do this 5 days a week. My favorite programs are always accessible through Bodi, where I love the extensive selection of complete programs that cover nutrition, mental well-being, and fitness.
Why It's Essential During Menopause:
Maintains Muscle Mass: Estrogen decline leads to muscle loss, but strength training helps counteract this (5).
Boosts Mood & Mental Clarity: Exercise releases endorphins, which improve mood and reduce brain fog.
Supports Bone Health: Weight-bearing exercises like squats, lunges, and resistance training prevent osteoporosis (6).
Regulates Weight & Metabolism: Cardio and strength training help keep metabolism strong.
💡 Tip: On days I don't work out, I still move my body, like walking or stretching. Consistency is key! My membership to BODi, which has 1000s of workouts and 100s of nutrition, mindset, and fitness programs has helped my success, I’ve lost 17.5 pounds on the gut protocol program and highly recommend it. More information here!
4. Cold Plunging & Red Light Therapy for Recovery
Recovery is as important as movement. Both have made a significant difference for me.
Cold Plunging
Cold exposure (cold showers, ice baths, or plunging in cold water) has helped me:
Reduce Inflammation & Joint Pain: Studies show cold therapy can reduce muscle soreness and inflammation (7).
Improve Mood & Energy: Cold plunging activates dopamine release, improving mood and focus (8).
Boost Circulation & Immunity: Exposure to cold strengthens the immune system and circulation.
💡 Tip: I started cold plunging with just 2 mins a day and gradually built up my tolerance. I now do 3-5 minutes every day.
Red Light Therapy
I use red light therapy to support the following:
Skin Health: Helps with collagen production and reduces wrinkles (9).
Muscle Recovery: Speeds up healing after workouts.
Hormonal Balance: Some studies suggest red light therapy can help support mitochondrial function and energy production (10).
💡 Tip: I use my red light panel for 10-15 minutes daily, especially after workouts or before bed. I have also noticed considerable improvements in my skin and muscle recovery.
5. Prioritizing Deep, Restorative Sleep
Sleep used to be my biggest struggle. Night sweats, racing thoughts, and early wake-ups were brutal—until I made sleep my #1 priority.
How I Improved My Sleep:
Cool, Dark Room: I keep my bedroom between 65-67°F for optimal sleep.
Consistent Bedtime: I aim for 10 PM every night.
Magnesium & Herbal Support: I take magnesium glycinate and use adaptogens like ashwagandha to help with relaxation.
No Screens Before Bed: Blue light disrupts melatonin, so I avoid screens an hour before sleep.
Breathing techniques: I recently purchased a breathing app that has taught me several ways to use breath to help with sleeping.
💡 Tip: Deep sleep is essential for hormone regulation, so I treat it like an important meeting—I never compromise on it.
6. Mental Health
Mindset: Prioritizing mental health during menopause is essential for overall well-being, as hormonal fluctuations can impact mood, cognition, and emotional resilience. Practices such as mindfulness, stress management techniques, and regular physical activity can help regulate mood and reduce anxiety or depression. Proper nutrition, including healthy fats and balanced carbohydrates, supports brain function and emotional stability. Building a strong support system through friendships, coaching, or therapy can provide encouragement and perspective during this transition.
How I improved my mindset:
I read a new book monthly: Mel Robinson is one of my favorites. Check out my resource page for all my favorite books.
I limit Social Media: This one is hard as I like to post any new information on Menopause, but I have limited the time to two times a day, and never before bed.
Practice Daily Gratitude
Start or end your day by listing three things you're grateful for—this shifts focus from lack to abundance and boosts overall positivity. Catch yourself when thinking negatively and consciously reframe the thought into something more empowering or realistic.
💡 Tip: Surround yourself with positive influences. Spend time with people, podcasts, or books that inspire growth, resilience, and confidence. Set intentional goals by creating clear, meaningful objectives that align with your values. Having a purpose fuels motivation and fosters a growth mindset.
Final Thoughts
Menopause is a transition, not a decline. We can thrive instead of survive by nourishing our bodies, moving daily, prioritizing recovery and sleep, and focusing on my mindset. These are just a few habits that have transformed my health, energy, and mindset—and they can do the same for you.
💬 What has helped you the most during menopause? I'd love to hear your experience!
My passion is helping women manage menopause through my blog. Through the Bodi platform, I have practiced mindset, nutrition, menopause, and fitness and have gained a new perspective on how to take on challenges and be successful. I Offer honest opinions based on my experiences and two years of research and education. While I will try to provide accurate, up-to-date information, please note that I am not an expert.
“I am simply a participant in the menopause."
If you visit my resources page, the links are affiliate links. I receive a commission for the sale if you click a link and buy something. It doesn't cost you anything extra; you can use the link or not as you choose.
If you use my links, I appreciate your support.
Debra
References:
Stookey, J.D., et al. "The Hydration Equation: Update on Water Balance and Cognitive Performance." Nutrients, 2020.
Schwalfenberg, G. "The Alkaline Diet: Is There Evidence That an Alkaline pH Diet Benefits Health?" Journal of Environmental and Public Health, 2012.
Layman, D.K., et al. "Protein Quantity and Quality at Meals Improve Protein Synthesis and Muscle Mass." The Journal of Nutrition, 2015.
Rosqvist, F., et al. "Fat Quality Influences Metabolic Health." The American Journal of Clinical Nutrition, 2019.
Westcott, W.L. "Resistance Training is Medicine: Effects of Strength Training on Health." Current Sports Medicine Reports, 2012.
Wallace, B.A., et al. "Weight-Bearing Exercise for Bone Health." The Journal of Clinical Endocrinology & Metabolism, 2017.
Peake, J.M., et al. "Recovery of Muscle Damage and Inflammation Following Cold Water Immersion." The Journal of Physiology, 2017.
Brevers, D., et al. "Cold Water Therapy and Its Impact on Mental Health." Frontiers in Psychiatry, 2023.
Avci, P., et al. "Low-Level Laser (Light) Therapy (LLLT) in Skin." Seminars in Cutaneous Medicine and Surgery, 2013.
Hamblin, M.R. "Mechanisms of Red Light Therapy." Photochemistry and Photobiology, 2017.
