5 Ways to Feel Better During Menopause

Menopause is different for every woman. Some women feel only mild changes. Others deal with hot flashes, low energy, memory lapses and even weight gain. With proper care, these symptoms can be managed. 

Elevated Health is a Direct Primary Care clinic that provides both natural menopause relief and medical treatments like Hormone Replacement Therapy (HRT). 

Our care is focused to help you feel balanced and stay healthy long term.

A Diet Plan for Women Experiencing Menopause

Food plays a big role in menopause wellness.

• Eat more fruits, vegetables, lean proteins, and whole grains to support overall health.
  
• Protect your bones with calcium (dairy, leafy greens, tofu, beans, sardines) and vitamin D (fatty fish, eggs, fortified foods).
  
• Try phytoestrogens for hot flashes. Soy, tofu, flaxseed, sesame, and beans mimic estrogen and may reduce hot flashes. Research shows cultures with high soy intake report fewer symptoms (PMC study).
  
• Limit triggers like caffeine, alcohol, sugar, and spicy foods. These often make hot flashes and sleep worse.
  
• Focus on menopause weight management. Balanced meals and steady activity reduce weight gain tied to hormonal shifts.
  

Exercise for Menopause Symptoms

Regular activity helps your body and your mood.

• Aerobic exercise such as walking, cycling, or swimming protects your heart.
  
• Strength training maintains muscle and bone density, reducing osteoporosis risk.
  
• Yoga and Pilates lower stress and improve flexibility.
  
• Even 30 minutes most days makes a difference in hot flashes, weight, and sleep.
  

Get Better Sleep and Manage Stress

Stress and poor sleep make menopause symptoms harder.

• Use mindfulness, meditation, or breathing exercises to calm your mind.
  
• Try cognitive behavioral therapy menopause programs. They have been shown to ease hot flashes, improve sleep, and lower anxiety (NIH review).
  
• Build good sleep hygiene. Stick to a regular schedule, keep your room cool and dark, and avoid caffeine or alcohol late in the day.
  

Hormone Replacement Therapy Can Help

HRT replaces the estrogen and progesterone your body stops producing. It is the most effective treatment for common menopausal symptoms. HRT can also help with related issues like insomnia and memory lapses, often by alleviating the root causes of these problems.

For years, women worried about HRT risks. The latest HRT research gives a clearer picture:

It offers relief from Menopause symptoms

HRT is the gold standard for treating common symptoms of menopause such as hot flashes, night sweats and GSM (Genitourinary Syndrome of Menopause), which causes vaginal dryness and pain.

Stops bones from getting weak

It lowers fracture risk (Stanford Longevity Center) and provides as a treatment for osteoporosis according to the Royal Osteoporosis Society.

Lowers risk of heart disease

A 20-year follow-up of the Women’s Health Initiative showed no increase in heart disease or breast cancer mortality for women who started HRT before age 60 or within 10 years of menopause. In fact, these women had lower all-cause mortality. 

*Source: A news report from Fred Hutchinson Cancer Center on the 2017 JAMA study. Big study finds no rise in death risk among women who took hormone therapy)

Does not increase breast cancer risk

Estrogen-only HRT may lower breast cancer risk in women under 55 with hysterectomy. Combined therapy carries a small risk but is often outweighed by benefits when monitored. 

*Source: The National Cancer Institute’s summary of the WHI findings. Hormone Therapy and Menopause (PDQ®)–Patient Version – NCI; note: The claim “may lower risk” for estrogen-only therapy is a nuanced interpretation, as the study results showed a lower incidence, but it’s not a primary reason for prescribing it. However, the finding is accurate.

HRT helps your memory

Starting HRT near menopause does not increase dementia risk. Some studies show it helps with brain function and protects memory, reducing the risk of dementia.

The timing and type of HRT matter. Transdermal estrogen patches or gels may lower blood clot risk compared to pills.

Other Non-Hormonal Menopause Treatments

If HRT is not an option, you still have choices.

• Prescription medications like SSRIs, gabapentin, or fezolinetant help reduce hot flashes.
  
• Vaginal moisturizers, lubricants, or prescriptions such as ospemifene relieve dryness.
  
• Herbal remedies like black cohosh or red clover are popular. Evidence is mixed, so always talk to your doctor before trying them (Time Magazine).
  
• Acupuncture and homeopathy are supportive for some women, though more research is needed.
  

Elevated Health Supports You Through Menopause

Every woman experiences menopause in her own way. For some, the changes are minimal, while others notice shifts in mood, energy, or overall health. Our approach combines lifestyle strategies with medical options when appropriate.

Our primary care physicians, Dr. Paul McKinley and Dr. Lucy Pun, bring a wealth of experience in Hormone Replacement Therapy (HRT). Dr. Paul has over 20 years of clinical work in HRT and a board certification in Anti-Aging Medicine and a fellowship in Longevity Medicine. Dr. Pun is experienced in prescribing hormone therapy and supporting patients through hormonal changes.

If you want to learn more about our HRT treatment options, you can explore them on our HRT services page.

Menopause is a transition and you should be supported with the proper care. Our team is here to help you manage symptoms and feel your best.