Empowering Approaches to Menopause Symptoms

You’re hot, you’re cold, you’re tired, you feel old. 

Welcome to Menopause. 

Here’s the thing, you don’t have to just “deal with it.” There are practical ways to address these issues, so you can feel good—not just survive, but thrive—through this phase of life. 

Here’s a look at the 10 most common menopause symptoms and how to improve them.

1. Hot Flashes & Night Sweats

Fluctuations in estrogen often lead to those sudden waves of heat. But night sweats can be especially disruptive for your sleep.

What can help:

• Cut down on sugars and alcohol, especially in the evening.

• Eat more protein at night to fuel your body’s repair processes while you sleep.

• Use hormone assessments like the DUTCH test to fine-tune your hormone balance.

2. Irregular Periods

Periods can become wildly unpredictable during perimenopause—sometimes disappearing for months, then returning.

What can help:

• Seed cycling and tinctures (like my progesterone and estrogen balance formulas) help regulate your cycle.

• Support hormone fluctuations by aligning your lifestyle with your body’s changing needs.

3. Vaginal Dryness

Lower estrogen levels can make vaginal tissues thinner and drier, causing discomfort. But it’s not just estrogen—androgens (like testosterone) also play a role. What can help:

• Address adrenal and cortisol imbalances, which deplete androgen levels.

• Consider using natural oils or yoni oils for temporary relief.

• Tailor hormone support through a DUTCH test to optimize your levels.

4. Mood Swings & Irritability

Anxiety, depression, and sudden mood shifts often go hand-in-hand with fluctuating hormones. What can help:

• Check for cortisol imbalances and nutrient deficiencies that may impact emotional health.

• Herbs and adaptogens can ease mood swings—great tools to have while your body adjusts.

5. Sleep Disturbances

Difficulty falling or staying asleep is frustrating—and estrogen and progesterone both play roles in regulating sleep.

What can help:

• Use nutrient-rich sleep tinctures (that don’t rely on melatonin).

• Get a DUTCH test to check cortisol and melatonin levels, ensuring balanced sleep cycles.

6. Brain Fog & Memory Issues

Trouble focusing or forgetting things? These cognitive changes often stem from low androgen levels or prolonged stress.

What can help:

• Reduce stress and replenish depleted nutrients through diet and lifestyle changes.

• Focus on balancing cortisol and other hormones to sharpen mental clarity.

7. Joint Pain & Muscle Stiffness

Hormones like estrogen help manage inflammation, so their decline can lead to increased aches and pains. What can help:

• Reduce inflammation with proper nutrition, dry brushing, and red-light therapy.

• Check inflammatory markers through hormone tests and adjust your diet accordingly.

8. Hair Thinning & Hair Loss

As estrogen levels drop, hair may thin, and stress only worsens the problem by impairing cell renewal processes.

What can help:

• Focus on stress reduction to protect hair health.

• Ensure you get plenty of protein, zinc, and other key nutrients to support keratin production.

9. Skin Changes & Wrinkles

Estrogen helps maintain collagen production, but lower levels contribute to thinner, less elastic skin. What can help:

• Rebuild collagen with nutrients and healthy lifestyle practices.

• Manage oxidative stress with antioxidant-rich foods and proper hormone support.

10. Bone Loss

The decline in estrogen makes women more prone to bone density loss, but resistance training offers a powerful solution. What can help:

• Incorporate strength training—even simple exercises like wall push-ups can make a big difference.

• Focus on key nutrients like vitamin D, magnesium, zinc, and protein to build strong bones.

• Remember: Wolf’s Law tells us that pressure (like from weight training) strengthens bones!

Now, here’s the truth. You probably will feel positive change right away, but fully addressing the hormone levels is often a 12 week commitment. 

That’s why I’m running another 12 Week Female Hormone Solution cohort. 

When you understand your unique hormonal needs, everything changes.

Click here to join the waitlist. 

This is the only way to get exclusive discounts and access to registration! 

See you there 🙂