Most women will start experiencing the menopause between the ages of 45 and 55. During these times, you might find yourself waking up drenched in sweat, your periods becoming unpredictable, often accompanied by heavy bleeding. These could be the telltale signs of perimenopause, the transitional phase that signals the beginning of significant hormonal shifts in a woman’s body.
Many women struggle to find accurate information or specialists who focus on menopause care. Even though women spend more than 30% of their lives in this stage, most doctors receive limited training on the topic. As a result, menopause-related issues are often overlooked or downplayed. Instead of exploring hormone therapy, some clinicians default to prescribing medications like SSRIs, leaving many women with unanswered questions, unresolved concerns, and a lack of clarity about their options.
“We’re really trying to empower, educate, and provide a strong community for women during this phase, more than providing quick fixes,” says Natalie Perkins, founder of PAUZ Health. A women-led company, Natalie knows first-hand what it is to live through this phase. The company’s foundation is built to guide women through the complex journey of menopause with a comprehensive, personalized approach.
Many of us spend so much time taking care of everyone else—our families, and our jobs, that we forget to take care of ourselves. “Your health is your greatest asset,” Natalie says.
Having been a professional, student, mother, competitive athlete, and volunteer, she has experienced these transitions firsthand. When she began noticing changes in her body, mind, and spirit, she initially blamed herself. It wasn’t until she turned to science and connected with a supportive provider that she gained a new perspective on hormone therapy, which helped her address her symptoms. This journey sparked her desire to help other women navigate similar experiences.
According to Natalie, investing in yourself doesn’t have to mean making drastic changes – instead, she suggests starting small and investing in the right practices. It’s about small, sustainable steps toward prioritizing your health, happiness, and well-being. This journey may take effort, but the rewards—a stronger body, a clearer mind, and a greater sense of self-worth—are immeasurable.
Hormone Replacement Therapy (HRT)
HRT has emerged as a transformative option for women navigating the challenges of menopause. By addressing the hormonal imbalances that cause symptoms like hot flashes, night sweats, and mood swings, HRT can significantly enhance quality of life.
However, Natalie emphasizes the importance of a personalized approach: “It’s not a one-size-fits-all solution, but when tailored to your needs, HRT can help you feel more like yourself.” This personalization may involve adjusting the type, dosage, or delivery method of hormones based on individual health history and symptoms. Consulting with a knowledgeable healthcare provider ensures that HRT is used safely and effectively to restore balance and well-being.
Prioritize Strength Training and Movement
Strength training is one of the most impactful ways to invest in your health during menopause. This stage of life often comes with a natural decline in muscle mass and bone density, making weight-bearing exercises essential for preserving strength and reducing the risk of osteoporosis.
Regular movement doesn’t have to mean an intense workout regimen; even small, consistent activities like walking, yoga, or light resistance training can yield significant results over time. “It’s never too late to start,” Natalie encourages. “What matters is finding something you enjoy and sticking to it. The key is consistency.” Strength training not only supports physical health but also boosts mood, enhances energy levels, and helps maintain a sense of empowerment during this transformative phase.
Reassess Your Nutrition
The dietary needs of women shift significantly during menopause, making it crucial to focus on nourishing the body with the right nutrients.
Protein becomes a cornerstone for maintaining muscle mass, while omega-3 fatty acids support brain health and reduce inflammation. Antioxidant-rich foods, such as berries, leafy greens, and nuts, combat oxidative stress and promote overall vitality.
Natalie advises, “Think of food as fuel for your future. What you eat now impacts your energy, mood, and resilience later.”
Be mindful of portion sizes and the quality of your food and opt for whole, unprocessed options whenever possible. Simple changes, like prioritizing a protein-rich breakfast or adding more fiber to meals, can have lasting benefits on energy levels, hormonal health, and metabolism.
Foster Mindfulness and Connection
It is the silence that permeates social discourse and alienates women. Openly sharing your authentic self is freeing and you will find women will start to open up and even thank you for your courage.
Investing in mental, and emotional well-being is just as important as addressing physical health. Practices like yoga, meditation, or even mindful breathing exercises can reduce stress and foster a sense of calm during a time of significant change.
Spending time in nature or engaging in hobbies can also act as grounding activities, allowing you to reconnect with yourself. Equally essential is nurturing relationships and seeking support. Natalie underscores the value of community: “Having a network of people who understand what you’re going through can make all the difference.”
Building this sense of connection provides emotional support and reinforces the idea that you don’t have to understand this important phase of your life alone.
Recognizing the unique challenges women face during menopause is important and one way to go about it is being elucidated about it and prioritising self-care. And it starts with taking a holistic approach of mindfulness, strength training, and balanced nutrition, it starts with YOU.
