Menopause Made Easier: Expert Guidance and Tips from PHWC; Insights
Menopause can feel like a rollercoaster ride. Suddenly, mood swings, sleepless nights, and hot flashes become part of your daily life. It’s no wonder many women feel overwhelmed during this time. 

It’s easy to feel alone and unsure of how to cope. Menopause is a tough phase, but there are ways to make this transition smoother.

Premier Health and Wellness Center provides expert guidance and practical tips to help you manage your symptoms. Whether you’re just starting to notice changes or have been dealing with them for a while, these tips will help you go through menopause easier and more comfortably.

[Manage Menopause With Expert Care]

What Is Menopause?

Menopause is a physiological change that marks the end of a woman’s menstrual cycles and reproductive years. It is diagnosed after a woman goes 12 consecutive months without a menstrual period and usually occurs in women between the ages of 45 and 55, though it may happen earlier or later.

Stages of Menopause

Women undergo three phases of menopause, each with its symptoms and changes. These phases reflect the body’s adjustment to decreasing hormone levels, affecting physical and emotional health.


This phase is the transitional period leading up to menopause, often starting in a woman’s 40s, but it can begin earlier. As perimenopause begins, the ovaries reduce their estrogen production, thus affecting fertility and menstruation. 

Hormonal fluctuations are common, leading to varying symptom intensity. Signs of early menopause include: 

  • Hot flashes
  • Night sweats
  • Mood swings
  • Sleep disturbances
  • Irregular menstrual cycles


A woman officially reaches this phase after 12 months without a menstrual period. The ovaries have significantly reduced hormone production, particularly estrogen and progesterone.

Common menopause symptoms include:

  • Hot flashes
  • Vaginal dryness
  • Mood changes
  • Changes in libido

Less common symptoms that can occur with menopause are as follows:

  • Dry Skin
  • Thinning hair or increased hair shedding 
  • An increased frequency of urination and a greater risk of urinary tract infections (UTIs)


The years following menopause make up the postmenopausal phase. While the most intense symptoms of menopause often lessen, some women may continue to experience milder symptoms.


11 Tips to Manage Menopause

Menopause is an inevitable part of aging, and while it can bring about challenging symptoms, lifestyle changes and treatments are available to manage and alleviate them. Premier Health and Wellness Center offers these tips to help you handle menopause with ease.

1. Get Regular Check-Ups

Regular health checks are crucial for menopausal women because they help monitor and manage the various changes and health risks associated with menopause. During these checkups, doctors can detect early signs of osteoporosis, cardiovascular disease, and other conditions that become more prevalent during menopause. 

Regular visits also allow one to discuss symptoms and receive guidance on treatments, lifestyle adjustments, and preventative measures.

Even after menopause, it’s essential to continue regular medical check-ups. Postmenopausal women face a higher risk of certain health conditions, such as bone loss and cardiovascular disease, due to lower estrogen levels.

Finding doctors who can help you with menopause is easy. Search online for “women’s clinic near me” or “menopause doctor near me.” You can also request a referral from your family doctor to a specialist or ask for recommendations from friends and family. 

2. Discuss Hormone Replacement Therapy with Your Doctor

Hormone replacement therapy (HRT) is a menopause treatment that effectively relieves many symptoms. You take medications containing female hormones (estrogen and sometimes progesterone) to replace the ones your body no longer makes after menopause. HRT comes in pills, patches, gels, creams, or vaginal rings.

If you’re in Bermuda and want to learn about this treatment, our specialist at PHWC’s women’s wellness clinic can help you get started with HRT.

3. Take Non-Hormonal Medications

Apart from HRT, doctors may prescribe non-hormonal medications, such as antidepressants, anti-seizure drugs, and blood pressure medications, to manage symptoms like hot flashes and mood swings. For vaginal dryness and discomfort, over-the-counter products like lubricants and moisturizers can be effective.

To find the proper treatment, consider visiting a women’s wellness center, where a doctor can review your medical history and recommend appropriate medications.

3. Consider Supplements

Some women find relief from hot flashes with herbal supplements like red clover, evening primrose oil, and black cohosh. Always talk to your doctor before starting any new supplement. Consult a healthcare provider for the appropriate calcium and vitamin D supplement dosage for bone health.

4. Keep Cool

Hot flashes and night sweats are two of the most uncomfortable symptoms of menopause. Follow these tips to regulate temperature and keep cool:

  • Dress in layers and wear light, breathable clothing. Remove layers as needed to manage sudden temperature changes.
  • Keep a portable fan at your desk or bedside to quickly cool down during hot flashes.
  • Maintain a cool sleeping environment by using lightweight bedding, keeping windows open for ventilation, or using air conditioning.
  • Consider products like cooling pillows, mattress pads, and personal cooling devices.

5. Follow Dietary Guidelines for Menopause

To follow a menopause-friendly diet, you must:

  • Add foods rich in calcium, like dairy products, leafy green vegetables, and fortified foods, to improve bone health and prevent osteoporosis. 
  • Eat phytoestrogen-rich foods like soy products (tofu, tempeh, soy milk), flaxseeds, and legumes. These plant compounds are similar to estrogen in the body, which may help maintain hormonal balance.
  • Consume omega-3 fatty acids from fatty fish (salmon, mackerel), flaxseeds, and walnuts to reduce inflammation and support heart health.
  • Include high-fiber foods like fruits, vegetables, legumes, and whole grains.
  • Eat fruits and veggies rich in antioxidants. Berries, leafy greens, and brightly colored produce fight oxidative stress. 
  • Drink at least two liters of water daily to maintain your body temperature. 
  • Limit sugars and refined carbs to stabilize blood sugar levels and manage weight.
  • Reduce alcohol and caffeine intake for better sleep and lessen hot flashes and sleep disturbances.

6. Add Exercise to Your Routine

Exercise is important during menopause as it reduces the risk of chronic diseases, helps manage weight, and relieves symptoms such as mood swings and sleep issues. Additionally, regular physical activity, especially low-impact exercises, supports bone health, reducing the risk of osteoporosis. 

Ideally, you should perform 2 hours and 30 minutes of moderate aerobic activity weekly, with strength training activities two or more days a week.

The types of exercise you need to incorporate into your daily workout include:

  • Cardio exercises like brisk walking, jogging, dancing, running, cycling, climbing stairs, or swimming
  • Strength training, such as using kettlebells, resistance bands, or lifting free weights 
  • Flexibility activities like yoga, Pilates, or tai chi 

7. Look for Stress-Reducing Activities

Stress makes menopause symptoms worse by affecting your hormone levels, leading to increased hot flashes, mood swings, and sleep disturbances. Manage stress effectively with these tips: 

  • Find time to exercise and make it enjoyable by trying activities like Zumba, dancing, walking, swimming, or yoga.
  • Practice progressive muscle relaxation, deep breathing exercises, and guided imagery.  
  • Enjoy relaxing activities like reading, gardening, or spending time with loved ones.

8. Find Ways to Let out Your Emotions

Mood swings are expected during menopause, often resulting in heightened emotions, irritability, and occasional episodes of depression and anxiety. To improve your mental health during this time, you must adopt the following strategies: 

  • Practice mindfulness, meditation, or yoga for mood regulation.
  • Speak with a counselor, therapist, or other mental health professional who can help you navigate mood swings and emotional changes, providing coping strategies and emotional support.
  • Write in a journal daily to track your mood changes, identify triggers, and provide an outlet for your thoughts and feelings.

9. Create a Sleep-Friendly Environment

Getting enough sleep improves mood and boosts energy levels. Regulate your body’s internal clock by going to bed and waking up at the same time every day, even on weekends. For better sleep, follow these steps:

  • Create a relaxing pre-sleep routine, such as enjoying a book, taking a warm bath, or meditating.
  • Limit caffeine, nicotine, and large meals before bedtime.
  • Make sure your bedroom is dark, quiet, and cool. If necessary, use blackout curtains, a white noise machine, or earplugs.
  • Get a comfortable mattress and pillows to support restful sleep. 

10. Be Open with Your Loved Ones

Communicating openly about your experience with menopause fosters empathy and support. Educate your family and friends about menopause and its symptoms to help them understand what you’re going through. Encouraging patience and compassion from your loved ones and involving them in your journey can make a significant difference.

11. Build a Support System

Keep close relationships with family and friends who can offer emotional support and understanding. Support groups or online groups provide a sense of community and shared understanding. 


Breeze through Menopause with Expert Help

Menopause brings many changes, but it doesn’t have to be overwhelming. With the right support, you can continue to feel your best. Consult with Dr. Samar Shefta at Premier Health and Wellness Center, who can help you effectively address menopausal symptoms and confidently embrace this new chapter.

To know more about our women’s wellness services and other Bermuda healthcare services, call 441-292-5111 or fill out our online form. Choose PHWC for the best medical care in Bermuda, where our dedicated team provides holistic healthcare tailored to your unique needs.


Disclaimer: The information provided on this blog is intended for educational and informational purposes only. It is not a substitute for professional diagnosis, treatment, or medical advice. Consult a doctor before taking a supplement or changing your diet or exercise routine. If you experience any adverse effects while taking a supplement, stop immediately and seek medical attention.


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