Tips to Thrive Around Menopause – A Client’s Perspective.

When Perimenopause Arrived—Unexpectedly

Like many women, Erica had barely heard the term perimenopause. And menopause, in her mind, was something “for women in their sixties and seventies.”

Then it hit.

Hard.

“I couldn’t sleep,” she said. “I’d wake up drenched. My shirts, pants—even the sheets—were soaked. And during the day? The hot flashes were unbearable.”

Her energy dropped. Her focus shifted. Even her team at work noticed.

“When your staff starts reminding you of things you would never normally forget… that’s when you pause.”

And pause she did.

This led her to start asking questions, seeking answers, and paying attention to the clues her body was giving her.

Common Symptoms She Experienced

If you’re wondering whether you’re in perimenopause, here are some of the symptoms Erica highlighted:

• Restless or disrupted sleep

• Night sweats

• Hot flashes

• Brain fog

• Fatigue

• Difficulty focusing

• Mood changes

• Rising blood pressure

Many women fear they’re “losing it.” But more often than not… it’s hormones. And hormones we can do something about.

What Helped Erica Thrive Again

1. Bioidentical Hormone Replacement Therapy (BHRT)

This was not an easy decision. Erica considers herself holistic. She loves natural solutions. She wanted to “fix it herself.”

But after trying, she realized she needed support.

“My doctor told me, ‘Your hormones are simply not there anymore. You need to replace what your body is missing.’ And it changed everything.”

Her sleep improved. Her energy lifted. Even her blood pressure normalized.

Note: Always talk with your doctor. Find what fits your body and your health history.

2. Getting Outside (Daily)

We love a gym moment—but the outdoors? Different therapy.

“There’s something about nature,” she said. “Sun, greenery, blue skies… it resets me.”

Even short lunchtime walks made a huge impact.

3. Movement is Non-Negotiable

Exercise isn’t optional in menopause. Not for weight. For function. For sleep. For sanity.

And you don’t need a fancy gym.

• Walk the block.

• Take stairs.

• Stretch.

• Use resistance bands.

• Walk in the cold (yes, wear a jacket!).

Your body will thank you.

4. Cooling Hacks for Sleep

Menopause disrupts your body’s ability to regulate temperature at night. Erica found relief through hormones, but natural hacks help too:

• Cooling blankets

• Lower room temperature

• Magnesium

• Evening walks

• Light exposure during the day

Deep sleep requires a dip in core temperature. So give your body what it needs.

Community: The Secret Sauce

When asked how she initiated conversations about menopause with her friends, Erica said one powerful thing:

“It takes faith.”

Faith to open up.
Faith to be vulnerable.
Faith to trust someone with your truth.

But the reward?

“You give someone else permission to speak. And suddenly you realize—you’re not alone.”

Women in church groups, small circles, gym buddies—they’re all silently struggling through the same symptoms. But silence keeps us suffering.

Break the silence.
Find your safe people.
Build your circle.
Use your circle.

Foods That Made Her Symptoms Worse

Oh yes. Your body speaks louder during menopause. Here’s what triggered her:

Processed foods

If you can’t pronounce the ingredient? Your body may not want it.

Sugar

Especially added sugar.
Even more so processed sweets.

Whole fruits = okay.
Candy, desserts, sweetened drinks = hot flash city.

Inflammatory foods

She noticed her knees would tell on her.

Pay attention:
Your body whispers… then it yells.

How She Stays Consistent (Even in Hard Seasons)

1. Accountability Partners

Trusted people who notice, support, and check in.

2. Relying on God

“Consistency comes from the Lord,” she said. “I tried on my own and failed. But when I submitted this area to Him, something shifted.”

3. Knowing She Needs It

Not wants.
Needs.

Movement.
Fresh air.
Healthy food.
Community.

4. Grace for Herself

If she makes one poor choice, she doesn’t ruin the whole day.

“It was one moment—not the whole day.”

That mindset? Game changer.

A Word of Encouragement to Every Woman Reading

I asked Erica for a one-liner to leave with women who feel overwhelmed, discouraged, or unsure.

She said:

“You are not alone.”

Let that settle into your heart.
You. Are. Not. Alone.

There’s community around you.
There’s wisdom available.
There is support.
There is hope.
And there is a path to thriving.

Final Thoughts

This conversation blessed me and I hope it blesses you. Menopause is not a life sentence. It’s a new season, and like every season, it comes with challenges and opportunities for growth.

Please share this with the women in your world who need encouragement, clarity, and companionship.

And as always—if you or someone you love is looking for a compassionate, thorough, whole-person family physician who will walk with you through conversations like this… I am SHE.

Thank you for reading, sharing, and being part of this community.

Be well,
Dr. O