Thriving Through Menopause: The Survival Guide Every Woman Needs

Over 60% of women in menopause describe their experience as a nightmare! But why do so many dread an otherwise “normal” phase of life?

It may be because 9 in 10 postmenopausal women were never taught about menopause in school, and over 60% didn’t start searching for answers until their symptoms began. This leaves the majority of women unprepared and scrambling for information when menopause starts affecting their daily lives.

Sleepless nights, mood swings, and unexplained weight gain can make you feel like your body is no longer your own. The physical and emotional toll of menopause can leave you exhausted, frustrated, and searching for answers.

The truth is that menopause symptoms affect every woman differently. For some, it’s a mild inconvenience; for others, it feels like their entire life is turned upside down.

So, how do you thrive through this transition? Menopause doesn’t have to derail your life. With the right knowledge and practical strategies, you can manage the symptoms easily. This survival guide will walk you through actionable solutions for each major symptom, providing you with a toolkit to handle menopause with confidence and control.

Hot flashes and night sweats are among the most well-known and disruptive symptoms of menopause. It can feel like a sudden wave of heat, followed by intense sweating, often leaving you feeling drained.

Actionable Tips for Hot Flashes

• Wear loose, breathable clothing made from natural fabrics like cotton or linen.
• Keep cooling herbal teas like peppermint and tulsi on hand.
• Avoid spicy foods and caffeine.
• Practice deep breathing exercises to calm the body when a hot flash starts.

I used to just deal with hot flashes, but one day during a work presentation, I started sweating uncontrollably. That's when I started using a cooling towel—such a game-changer! I keep it in my bag and just drape it over my neck whenever I feel the heat coming on." — Richa,* 49, financial advisor.

Hormonal fluctuations during menopause, particularly the decline in estrogen and progesterone levels, can have a profound impact on the brain’s chemistry. This causes mood swings during menopause.

Estrogen, in particular, plays a key role in regulating neurotransmitters like serotonin, often referred to as the "feel-good" hormone. As estrogen levels drop, serotonin production decreases, which can lead to feelings of irritability, anxiety, and even depression.

How to reduce mood swings during menopause

• Short bursts of exercise like walking or stretching can immediately help lift your mood.
• Consider adaptogens like ashwagandha or tulsi to balance stress and anxiety naturally.
• Magnesium-rich foods like dark leafy greens, nuts, seeds, and whole grains can help reduce insomnia and manage stress. It also aids in maintaining a healthy balance of other electrolytes, which can ease muscle cramps and tension during menopause.

I didn’t realize how bad my mood swings were until my daughter mentioned how snappy I had become. That was my wake-up call. I started a gratitude journal, and it’s surprising how much it helps to reflect on the positive things. It feels like I’ve regained some control over my emotions.” — Anjali*, 46, IT professional.

Hormonal changes during menopause, particularly the decline in estrogen and progesterone, can disrupt the body’s production of melatonin, the hormone responsible for regulating the sleep-wake cycle. This imbalance makes it harder for the body to maintain its natural circadian rhythm, causing insomnia and fragmented sleep.

How to Improve Sleep During Menopause

• Dim lights an hour before bed: Exposure to bright light in the evening suppresses melatonin production, so reducing light intensity helps your body recognise it’s time to wind down and prepare for sleep.
• Use calming essential oils: Scents like lavender and chamomile can promote relaxation by lowering cortisol levels, reducing stress, and helping create an environment conducive to sleep.
• Eat melatonin-boosting foods: Foods like bananas, almonds, and oats contain an enzyme called tryptophan, which helps the body produce serotonin. The body uses serotonin as a building block to produce melatonin. Other melatonin-rich foods include cherries, walnuts, and tart cherry juice, which can naturally support your body's sleep cycle and improve sleep quality.

For weeks, I kept waking up at 3 a.m. and couldn’t get back to sleep. Then I discovered the ‘4-7-8’ breathing method. It sounds too simple, but it really helped me fall back asleep without stressing about the time.” — Tara*, 52, homemaker.

As estrogen levels drop, metabolism slows down, making it easier to gain weight, particularly around the abdomen. This can be frustrating, especially if you’re sticking to your usual diet and exercise routines but still seeing the scale go up.

Why does this happen, and what can you do about weight gain during menopause?

1. Best Exercises for Menopausal Women As estrogen levels drop, women are at higher risk of bone density loss and muscle atrophy, leading to osteoporosis and weight gain.

• Strength training and weight-bearing exercises like walking and resistance workouts help build bone density and preserve muscle mass.
• Low-impact cardio, like swimming or cycling, boosts cardiovascular health without putting excessive strain on joints, while yoga can reduce stress and improve flexibility.

2. Menopause-Friendly Diet A diet rich in phytoestrogens (plant compounds that mimic estrogen) from foods like flaxseeds, soya, and legumes can help balance hormonal fluctuations.

• Avoiding refined sugars and processed foods can help manage weight gain and mood swings.
• Include whole grains, fruits, vegetables, and healthy fats that support metabolic health and reduce inflammation.
• Foods like dairy products, leafy greens (like spinach), tofu, almonds, paneer and fortified milks are excellent sources of calcium. Combining calcium with vitamin D helps ensure better absorption and strengthens bones during menopause.

I always believed weight gain was inevitable during menopause, but then I started focusing on portion control. Instead of giving up my favorite foods, I just eat smaller amounts and find that I don’t feel deprived.” — Sneha*, 45, teacher.

As estrogen levels decline, many women experience vaginal dryness, which can lead to other uncomfortable symptoms.

Vaginal dryness causes:

• Itching and irritation
• Painful intercourse or vaginal bleeding after sex
• Decreased sexual arousal
• Urinary issues, such as frequent or painful urination

Solutions for vaginal dryness during menopause

• Natural remedies like coconut oil can provide moisture and relief.
• Medical treatments like topical estrogen or vaginal moisturisers can also help restore hydration.

After a lot of embarrassment, I finally talked to my doctor about vaginal dryness. She recommended a vaginal moisturiser, and I was shocked at how much of a difference it made—not just during intimacy, but day-to-day comfort too.” — Radha*, 51, writer.

Many women notice changes in their skin and hair during menopause. The skin may lose elasticity, become dry, or appear more prone to wrinkles, while hair may thin or become brittle.

Tips for skin and hair care during menopause

• Use skincare products with hyaluronic acid and vitamin E to maintain moisture and elasticity.
• Biotin supplements and regular scalp massages can promote hair health and reduce thinning.
• Always use sunscreen to protect the skin from further damage.

I noticed my hair thinning after menopause, and it was really affecting my confidence. Then a friend recommended scalp massages with warm castor oil. It’s not a miracle cure, but my hair feels thicker, and I love the ritual.” — Seema*, 54, homemaker.

Hormone Replacement Therapy (HRT) involves supplementing estrogen and progesterone to alleviate menopausal symptoms. HRT can also help protect against osteoporosis by maintaining bone density. However, it may carry risks for some women, including a higher chance of breast cancer and blood clots, so it's important to consult a doctor to assess the risks and benefits.

Menopause may bring about a variety of symptoms, but the good news is that you don’t have to face them alone or without solutions. You can regain control and thrive during this transition by adjusting your diet, exercise, and self-care routines. Remember, these changes don’t happen overnight, but with consistency and a little patience, managing menopause can feel more like a journey of empowerment than a struggle.

1. Hot flashes and night sweats can be managed by wearing breathable fabrics, drinking herbal teas, and practising deep breathing.
2. Mood swings during menopause are linked to hormonal changes affecting serotonin levels, but short bursts of exercise, magnesium-rich foods, and adaptogens can help restore balance.
3. Insomnia caused by hormonal changes can be alleviated by dimming lights before bed, calming essential oils and incorporating melatonin-boosting foods like cherries and almonds.
4. Menopause-related weight gain can be controlled through strength training, low-impact cardio, and a diet rich in whole grains, fruits, vegetables, and calcium-rich foods.
5. Vaginal dryness can be treated with natural remedies like coconut oil or medical interventions such as topical estrogen and vaginal moisturisers.