Every woman’s menopause journey is unique, yet one thing unites us all: the need for better support, understanding, and tools to help us thrive through this natural life stage. In honour of World Menopause Day today, I reached out to leading voices in the menopause space and asked them a simple but powerful question: “What is / are your top tips for women navigating perimenopause and menopause?” The answers are both practical and deeply inspiring, offering wisdom that can help you feel more empowered, more prepared, and more at ease as you step into this next chapter.

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Dr Charles M. Carlsen | Obstetrician-Gynaecologist and Chief Technology Officer | www.drsono.com

• Track Your Symptoms: Keeping a day-to-day history of your symptoms, including hot flashes and mood shifts, sleep and changes in your cycle, is a useful resource you and your provider can use to understand your personal experience. Individualised and more effective treatment techniques are available with this personalised approach.
• Consult with Your OB-GYN: I’ve seen perimenopause and menopause’s effects on women’s health as a board-certified OB-GYN with over 20 years of experience. Talk to your OB-GYN. Open discussions with your OB-GYN regarding your symptoms and concerns can lead to personalised treatment programs that improve your quality of life.
• Maintain a Healthy Lifestyle: Regular physical exercise, a diet supplemented with calcium and vitamin D, and stress-managing techniques are the cornerstone of this period. These are good practices with regard to bone health, cardiovascular efficiency, and metabolic health.
• Consider Available Tools: With Drsono, we developed portable ultrasound systems intended for perimenopause and menopause health assessment. Our systems, such as the Tri-Scan Max, Convex Pro, and Linear Pro, are portable imaging tools at the disposal of health professionals and their clients. Our systems can assist pelvic health assessment and surveillance of uterine and ovarian status and provide information on reproductive health in general.
• Stay Informed and Empowered: Education regarding perimenopause and menopause changes, and professional advice are valuable steps toward managing perimenopause and menopause successfully. Remember, you are not alone; there are resources and support available that will empower you through this natural phase of life.

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Anne Light | PR Professional | Medical Director at Physician | Abilityfix.com

As women age, estrogen and progesterone levels drop, leading to several side effects. One of the main perimenopausal complaints, gaining weight, particularly around your middle, is actually your body’s way to try to boost fertility by increasing estrogen production via your fat cells. Instead of replacing ovarian function with large amounts of fat, try increasing muscle development through challenging exercises.

The same exercises that build muscle will cause your body to produce estradiol, a primary estrogen that will offset some of the mood and sleep changes you may be experiencing. In addition, muscle burns more calories and takes up less space than fat, so building muscle will help your body move back to its pre-menopausal state.

Not able to deadlift? Try aquatherapy. The water’s support decreases joint pain and provides a safe space to push yourself hard, building muscle even if you struggle with injuries. As colder months approach and outdoor exercise becomes less accessible for many, aquatherapy offers a safe, effective, and enjoyable way for individuals with arthritis, balance challenges, or mobility limitations to stay healthy and active.

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Dr Annie Mueller, PhD | Summerland Psychology, PLLC

The benefits of social support, particularly with other women who are in similar transitional phases. We often do not discuss the psychologically difficult aspects of perimenopause or menopause with others, and this can lead to feeling isolated, ashamed, or stigmatised. Leaning on others for support can help improve coping.

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Colette Ellis | Libbie Health

Embrace Somatic Self-Care: During the hormonal fluctuations of menopause, it’s essential to cultivate embodied practices that help you regulate your nervous system and maintain a sense of grounding. I recommend incorporating daily breathwork, EFT-Tapping, and stretching exercises into your routine. These somatic techniques can alleviate common symptoms like hot flashes, insomnia, and mood swings, while also boosting resilience and overall well-being. When we learn to listen to the wisdom of our bodies, we can navigate menopause with more ease and even discover our inner vitality.

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Iti Malken | Founder LUMA Rituals

Focus on consistency, not complexity. Skin and body respond best to simple, daily rituals, whether that’s sticking to balanced nutrition, moving your body every day or using skincare with proven actives like peptides and collagen boosters. Overloading yourself with too many changes at once adds stress rather than relief.

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Sarah A.O. Isenberg  | Founder at Thrive Guide Health Coaching

• Make bedtime a ritual, not a task: Choose a consistent rise time, dim the lights in the evening, and reserve the bed only for sleep and intimacy. If nights are restless, pair a simple wind-down with stimulus control and ask your clinician about CBT-I or a quality digital program. Better sleep softens hot flashes and steadies mood and appetite, which makes change feel doable. Treat this as a nightly ritual, not perfection. Start tonight with one cue you repeat tomorrow.
• Strength as a weekly promise to yourself: Twice a week, spend 30–40 minutes on simple, full-body compound movements you can track: squats, hinges, pushes, pulls. Aim to add a little weight or a few reps over time. This protects muscle, supports bone, and reshapes body composition through midlife. Keep it minimalist and repeatable. Pair with a few brief, joyful impact or power moments, as your body allows. Think of it as self-improvement on the calendar rather than a makeover.
• Anchor each meal with protein, then colour: At each meal, lead with a protein source, then add plants and healthy fats. Many midlife women feel better with approximately 25–40 grams of protein per meal, adjusted for body size and activity level. Spreading protein across the day supports satiety and preserves muscle, which helps everything else work better. Keep it friendly and flexible: yoghurt and berries, eggs and greens, lentils with olive oil, fish with vegetables. Nourishment first, numbers second.

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Tamara De Angelis | The New Change

Approach this stage with self-compassion. Listen to what your body needs… feel tired? Rest. Feel overwhelmed? Ask for support instead of pushing yourself. Understand that mood swings, anxiety, and depression are not indicative of personal failure, but part of the change.

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Cathy Rust | CoolYourSweats

Hot flashes and night sweats are the most common symptoms of menopause, affecting as many as 75% of all women, with 25% having such severe symptoms that they need to seek help from their healthcare practitioners (menopause.org). There is one aspect that can have a huge impact on the severity of your night sweats, for better or worse, and that is the fabrics you sleep in. Not just your sleepwear or sheets, but every layer influences the other, from your mattress cover through to your thermal layer (blanket / duvet / comforter). Layers made from the wrong fabrics can make your night sweats worse, while layers made from the right fabrics can significantly reduce their severity, letting the person sleep dry and comfortably without waking up soaked during the night. Common suggestions, such as bamboo sheets or sleepwear, are usually insufficient for night sweats.

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Rebecca Bloom | Author, CEO at When Women Get Sick

If you’re feeling unheard about menopause-related symptoms or questions by your healthcare providers, look elsewhere. Menopause evaluations and treatments are increasingly available with more doctors and healthcare companies specialising in this targeted care. The insurance coverage landscape may still be complicated, so your list of questions for any providers you want to engage with should include a detailed inquiry about coverage. You can also search the site of your insurance carrier for doctors or other menopause specialists in your area or online who accept your plan.

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Cristina McKay | EverBella

Prioritise preventative care, but always know that it’s never too late to restore your hair and confidence. The truth is, ageing is inevitable. But you can age gracefully if you support your body with proper nutrition, targeted hair care, and lifestyle changes. Above all, be kind to yourself! Hair changes are natural, and there are easy solutions you can do from the comfort of your home to restore beautiful, shiny hair.

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Dr Stacy Heimburger Smalley | Founder at SugarFreeMD

Habits are something we can control, and we need to focus on habits that will help us create the body we need to stay well for the next 40-50 years. That means prioritising protein and strength training to protect muscle, managing stress so cortisol doesn’t run the show, and practising kinder self-talk as your identity – and your body – shift. Small habits add up and can make this transition much more manageable.

“Hormones matter, but habits can be a real game changer.”

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Bruce Dorr | Senior Medical Advisor at Biote

If someone tells you you’re depressed, anxious, or overeating, and prescribes you medication, but you know that you aren’t those things… think hormones and inflammation! Getting bloodwork and a visit with your provider to check for perimenopause, menopause, or inflammatory factors can help you find answers a majority of the time, without the risks of pharmaceuticals.

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The insights shared here remind us that while menopause may be a universal transition, it doesn’t have to be a lonely or overwhelming one. By leaning into expert advice, listening to our bodies, and choosing supportive practices that work for us, we can reframe menopause as a season of growth, wisdom, and strength. I hope that these tips encourage you to embrace this stage of life with curiosity and confidence, knowing you are not alone, and that this chapter can be one of your most powerful yet.

Come join me on Substack, where I share my Love Notes, a gentle pause in your week to reflect, realign, and reconnect in midlife. It’s not just another newsletter; it’s an intimate circle where I offer fresh intentions, soulful prompts, and simple but powerful shifts to inspire purposeful, creative living. Together, we’ll uncover the small but meaningful changes that help you design a life that feels beautifully your own.