5 Lifestyle Habits that Support Women During Menopause

by Melissa Chichester

As women approach their late forties and early fifties, it is common to begin experiencing symptoms of perimenopause and menopause.

Fluctuating hormone levels may result in a challenging transition period during this natural time of aging. Many women actually dread what is known as “the change of life;” however, there are many lifestyle changes women can practice to support and nourish their bodies. While these lifestyle changes can be challenging, this is a normal part of life and the knowledge available today makes finding menopause support easier than ever before.

Menopause support supplements

There are several supplements that are known for supporting women’s health, including for women who are experiencing sporadic discomfort associated with menopause.* One is herbal vitex, also known as agnus castus, which assists in relieving symptoms of occasional discomfort associated with menopausal changes.* Another popular herb is black cohosh, which has been traditionally used to support women going through the physical changes associated with menopause.* Flash Fighters is a unique blend of soy isoflavones, licorice, calcium, black cohosh, vitex, and dong quai to provide menopause support in the convenience of one supplement.* Soy isoflavones are especially known for helping ease hot flashes.*

Question your doctor

Menopause is not the time to skip doctor appointments. In fact, asking questions can help you feel confident while experiencing new body changes and prepare you for upcoming symptoms you may experience. Here are some questions to consider:

  • Do I need any tests done?
  • What do I need to do to maintain or improve my current level of health?
  • What can I expect my menstrual cycle to be like during this time?
  • Are there natural ways to relieve symptoms?
  • What symptoms might be a sign of another health condition?
  • What medications should I avoid during menopause?
  • Where can I find more information about menopause?

Speaking with your doctor is also a good time to ask about hormone therapies and the risks associated with it based on your health history. Never be afraid to speak to your doctor about what you are going through during menopause.

Avoid hot flash triggers

Hot flashes are the sudden feeling of heat and a symptom of menopause that the majority of women will experience. You may have experienced these in the past while taking medications, but if you don’t know what to expect, hot flashes are usually more intense over the face, neck, and chest. Hot flashes are usually short but can last up to ten minutes.

Hot flashes are caused by fluctuating hormone levels and can be triggered by lifestyle decisions.

Eating spicy foods, drinking caffeine, and drinking alcohol can all trigger hot flashes in the body. Smoking can also contribute to having more hot flashes, in addition to stress.


Before and during menopause, maintaining fitness levels is even more important to well-being. Weight gain is a side effect of menopause that many women experience and maintaining a regular exercise routine can help offset potential weight gain. Exercise also strengthens bones to lower the risk of breaks and fractures.

Because fluctuating hormones often cause mood swings, exercise is an important mood booster that also benefits cognitive function.

Exercise doesn’t mean you have to start running marathons, so if you didn’t exercise in the past, there are still activities that you can participate in. Low-impact activities like yoga, swimming, and walking are all beneficial forms of exercise. Strength training keeps muscles strong and helps burn fat, while stretching helps improve flexibility.

Manage occasional sleep disturbances

Hormonal changes during menopause can contribute to sporadic sleep interruptions or poor sleep quality. Taking steps to treat disruptions can help achieve quality rest needed for good health. Keeping a regular sleep schedule helps your body maintain healthy sleep hygiene. Avoiding heavy meals at night can also help you sleep better, as well as not consuming caffeine late in the day. Adjusting light levels, temperature, and noise levels can also induce better sleep. Herbs like valerian root promote natural relaxation and tranquil rest especially when experiencing occasional sleeplessness.*