Menopause Wellness and Support

What Is Menopause?

Menopause is a natural biological transition that marks the end of a woman’s menstrual cycles, typically occurring between ages 45–55. It’s officially diagnosed after 12 months without a period and is often accompanied by a variety of physical, emotional, and mental changes.

Common Symptoms

While every woman’s experience is different, common symptoms include:

• Hot flashes & night sweats
• Sleep disturbances
• Mood swings, anxiety, or depression
• Brain fog or trouble concentrating
• Vaginal dryness & low libido
• Weight gain & slower metabolism
• Thinning hair or dry skin

How to Cope & Care for Yourself

Lifestyle & Wellness Tips

• Stay active: Regular exercise reduces hot flashes, supports mental health, and helps manage weight.
• Eat balanced meals: Focus on calcium, vitamin D, protein, and fiber.
• Get quality sleep: Set a consistent sleep routine, and limit caffeine and screen time before bed.
• Practice stress relief: Yoga, meditation, deep breathing, or journaling can ease anxiety and tension.
• Avoid triggers: Spicy foods, alcohol, and caffeine can worsen symptoms in some people.

Medical Support

• Hormone Replacement Therapy (HRT) can help with severe symptoms. Talk to your doctor about risks and benefits.
• Non-hormonal treatments: Antidepressants, vaginal estrogen creams, and herbal supplements (with guidance).
• Regular screenings: Continue routine breast exams, bone density tests, and overall health checkups.

Who to Contact for Help

You don’t have to navigate menopause alone. Reach out to:

Your Primary Care Provider (PCP) or OB-GYN

• They can provide guidance, recommend treatments, or refer you to a menopause specialist.

Women's Health Clinics

• Many offer dedicated menopause counseling, pelvic health support, and lifestyle coaching.

Mental Health Professionals

• For managing emotional changes, therapy and support groups can make a big difference.

Workplace Wellness or EAP (Employee Assistance Program)

• Confidential support, resources, and counseling services may be available through your employer.

Encouragement

“Menopause is a transition, not a decline. With the right care and support, you can thrive in this new chapter.”