Managing Menopause Symptoms: Tips for a Healthier New Year

It’s estimated that by 2030, more than 1.2 billion women around the world will be at least 50 years old, and actively transitioning through perimenopause and menopause, according to the World Health Organization.

Women benefit significantly from enhanced support during this crucial life phase. At the OB/GYN practice of Alan B. Patterson, MD, our team is dedicated to providing exceptional gynecological care, including assisting women in navigating perimenopause and menopause. 

Knowing and understanding how this transitional phase impacts your wellness empowers you to make intentional decisions that keep you feeling like yourself and functioning normally. 

The perimenopause and menopause transition

Menopause — which starts once you’ve gone at least 12 months without a period and officially marks the conclusion of your reproductive years — tends to garner the most attention, but it’s the years before menopause, known as perimenopause or premenopause, that are often the most symptomatic.

What’s more, this lead-up phase to menopause lasts an average of 1-8 years, and can last up to 10 years. After reaching menopause, some symptoms may improve — while others linger. 

Peri/menopause causes broad range of symptoms

While more than 100 symptoms have been identified as being associated with perimenopause and menopause, about 34 symptoms are found to be the most common. Due to differences in genetics, lifestyle, and environment, each woman’s experience transitioning through this phase of life is different. 

Dr. Patterson and our team create individualized management strategies for each patient, ensuring we address your symptoms, so you can feel good again. 

Managing perimenopause and menopause symptoms

Perimenopause can affect nearly every system in the body, but most women find that certain vasomotor, cognitive, mood, and physical symptoms impact their daily life the most. 

The following evidence-supported strategies offer meaningful ways to reduce symptom intensity, and Dr. Patterson can provide a more in-depth, individualized plan during your visit.

Vasomotor symptoms

Hypothalamic instability, hormonal fluctuations, and changes in the way the brain uses glucose can trigger hot flashes and nightsweats. Greater blood sugar variability is linked to more frequent vasomotor symptoms. Getting these symptoms under control is crucial since greater vasomotor symptoms are linked to increased diabetes risk, too. 

Identify and minimize triggers

Many women notice symptom flares after exposure to:

• Warm rooms
• Caffeine or alcohol
• Spicy foods
• Emotional stress
• Disrupted sleep

Tracking symptoms for about a week can reveal patterns you can then modify.

Support blood sugar stability

Steadier glucose levels reduce vasomotor symptoms for many women. Helpful strategies include:

• Eating balanced meals with protein, fiber, and healthy fats
• Limiting added sugars and other high-glycemic foods
• Avoiding long gaps between meals; eating smaller meals more often

These shifts help prevent the glucose swings that can worsen hot flashes.

Managing cognitive symptoms and mental well-being

Brain fog, forgetfulness, and difficulty focusing stem from estrogen’s role in neurotransmitter regulation and energy use in the brain. Several lifestyle strategies have demonstrated improvements.

Prioritize restorative sleep

Better sleep enhances memory and mental clarity. Maintaining consistent sleep and wake times, reducing evening screen exposure, and addressing night sweats support more restorative sleep.

Support glucose stability and reduce glycemic load

Stable blood sugar is essential for cognitive function during perimenopause. Lower-glycemic eating habits provide steadier brain fuel and often reduce brain fog and mood fluctuations.

Stay active and reduce stress

Regular aerobic exercise improves blood flow to the brain and supports cognitive function. Stress-lowering practices such as meditation, yoga, breathwork, or spending more time outdoors help regulate cortisol, supporting both mood and mental clarity.

Managing physical menopause symptoms

Declining estrogen affects vaginal tissues, joints, and connective structures, but proactive care can significantly improve your comfort.

Support vaginal comfort

Vaginal moisturizers help maintain hydration, while localized vaginal estrogen remains the most effective approach for persistent dryness or discomfort.

Address joint pain and stiffness

Light strength training, stretching, walking, hydration, and an anti-inflammatory eating pattern rich in omega-3 fatty acids can reduce inflammation and improve mobility.

A healthier year starts with the right support

Dr. Patterson uses HERBAL THERAPY, PRESCRIPTION THERAPY AND bioidentical hormone replacement therapy (BHRT) when appropriate, tailoring the dose and form to your needs rather than relying on a one-size-fits-all regimen. 

To explore your options for symptom relief, contact us to schedule an in-person visit in our Coral Springs, Florida, office, or telemedicine consultation with Dr. Patterson today. Let this year be the one where you conquer every challenge menopause throws your way.