{"id":267675,"date":"2022-11-29T14:34:01","date_gmt":"2022-11-29T19:34:01","guid":{"rendered":"https:\/\/www.oviahealth.com\/?post_type=article&#038;p=267675"},"modified":"2025-06-11T11:31:13","modified_gmt":"2025-06-11T15:31:13","slug":"6-ways-to-get-ready-for-menopause","status":"publish","type":"article","link":"https:\/\/www.oviahealth.com\/guide\/267675\/6-ways-to-get-ready-for-menopause\/","title":{"rendered":"6 ways to get ready for menopause"},"content":{"rendered":"\n<p>Menopause is a natural process and many women go through it without much trouble. For those who have symptoms (like hot flashes, mood swings, or trouble sleeping) there are lots of lifestyle changes, natural remedies, and medications that can help.&nbsp;<\/p>\n\n\n\n<p>No matter how your own menopause journey unfolds, a little preparation can go a long way. Here are six steps to help get your body and mind ready.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">1. Get in a healthy groove now&nbsp;<\/h2>\n\n\n\n<p>Most of the lifestyle changes that help ease menopause symptoms will sound pretty familiar. That\u2019s because they\u2019re the same things that help people feel well and stay well at any age. If you\u2019re getting ready for menopause, it\u2019s the perfect opportunity to go back to the wellness basics:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Eat a nutrient dense diet with plenty of fruits and vegetables, whole grains, protein, and healthy fats. Include calcium to help keep your bones strong.<\/li>\n\n\n\n<li>Get regular exercise. Find physical activities that you really enjoy \u2014 and that fit with your schedule and lifestyle \u2014 so it\u2019s easy to stick with your routine.&nbsp;<\/li>\n\n\n\n<li>Explore healthy ways to lower your stress. Popular strategies include deep breathing, meditation, walking outdoors, connecting with friends, or finding quiet time to be alone with your thoughts.<\/li>\n\n\n\n<li>Adopt good sleep habits. Consider moving electronics out of the bedroom, setting aside time to unwind at the end of the day, and sticking to a regular sleep schedule.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">2. Know your menopause symptoms \u2014 and check in with your healthcare provider if you notice anything new<\/h2>\n\n\n\n<p>The signs of approaching menopause don\u2019t have to take you by surprise. Even though each person\u2019s menopause is unique, these symptoms are among the most common:&nbsp;<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Changes in your menstrual cycle<\/li>\n\n\n\n<li>Hot flashes<\/li>\n\n\n\n<li>Vaginal dryness<\/li>\n\n\n\n<li>Urinating more often or having less bladder control<\/li>\n\n\n\n<li>Trouble sleeping<\/li>\n\n\n\n<li>Mood changes<\/li>\n\n\n\n<li>Weight gain<\/li>\n<\/ul>\n\n\n\n<p>Keep in mind that the symptoms of menopause can also be signs of other health changes, so it\u2019s always a good idea to talk to your healthcare provider when you notice something new about your body or mood.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">3. Be ready to treat symptoms if they bother you&nbsp;<\/h2>\n\n\n\n<p>If you start to have bothersome symptoms, don\u2019t wait to get support. There are lifestyle changes and proven natural remedies that can make a big difference. Medications can ease more severe symptoms and prevent health risks. You can work with your healthcare provider to find the approach that\u2019s right for you.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">4. Make a plan for your emotional health<\/h2>\n\n\n\n<p>Not everyone experiences mood changes with menopause, but some of us do. People with a history of depression, PMS, and postpartum depression seem to be more likely to experience depression again around the time of menopause. So if this is part of your history, consider talking to your healthcare provider about the signs and symptoms that can help you catch a mood problem early. Then, set up a plan so you can act right away if you need to.&nbsp;<\/p>\n\n\n\n<p>Even if you\u2019ve never had depression before, talk with your healthcare provider if you notice mood changes that bother you.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">5. Don\u2019t go it alone<\/h2>\n\n\n\n<p>There\u2019s still a taboo around talking about women\u2019s health in general, and menopause especially. But we have the opportunity to help break that taboo. We don\u2019t have to be ashamed or go through menopause all alone. Instead, reach out to friends going through the same life changes and share your own experiences.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">6. Embrace what\u2019s next<\/h2>\n\n\n\n<p>One of the best kept secrets about menopause is that there\u2019s a lot to look forward to: the end of periods, PMS, and cramps; no more worrying about unwanted pregnancies; and goodbye to hormonal headaches, to name a few. And it\u2019s not just physical changes. Many women feel more sure of themselves, more content, and more motivated after menopause than they ever have before.&nbsp;<\/p>\n\n\n\n<p>Oprah Winfrey said it well: \u201cSo many women I&#8217;ve talked to see menopause as an ending. But I&#8217;ve discovered this is your moment to reinvent yourself after years of focusing on the needs of everyone else. It&#8217;s your opportunity to get clear about what matters to you and then to pursue that with all of your energy, time, and talent.&#8221;&nbsp;<\/p>\n\n\n\n<p>If you have questions about what to expect during menopause, how to get ready, or what to do about symptoms, talk with your healthcare provider.&nbsp;<\/p>\n\n\n\n<p><em>Reviewed by the Ovia Health Clinical Team<\/em><\/p>\n\n\n\n<hr class=\"wp-block-separator has-alpha-channel-opacity\"\/>\n\n\n\n<h3 class=\"wp-block-heading\">Sources<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Mayo Clinic Staff. \u201cMenopause.\u201d <em>Mayo Clinic. <\/em>Mayo Clinic. October 14, 2020. <a href=\"https:\/\/www.mayoclinic.org\/diseases-conditions\/menopause\/symptoms-causes\/syc-20353397\">https:\/\/www.mayoclinic.org\/diseases-conditions\/menopause\/symptoms-causes\/syc-20353397<\/a>.&nbsp;<\/li>\n\n\n\n<li>\u201cHow To Tell You\u2019re Near the End of Perimenopause.\u201d<em> Health Essentials.<\/em> Cleveland Clinic. October 17, 2022.&nbsp; <a href=\"https:\/\/health.clevelandclinic.org\/the-change-before-the-change-5-facts-to-help-you-prepare-for-menopause-symptoms\/\">https:\/\/health.clevelandclinic.org\/the-change-before-the-change-5-facts-to-help-you-prepare-for-menopause-symptoms\/<\/a>.&nbsp;<\/li>\n\n\n\n<li>\u201cPreparing for Menopause.\u201d <em>Department of Health and Human Services. <\/em>National Institutes of Health. July 2018. <a href=\"https:\/\/newsinhealth.nih.gov\/sites\/nihNIH\/files\/2018\/July\/NIHNiHJul2018.pdf\"><em>https:\/\/newsinhealth.nih.gov\/sites\/nihNIH\/files\/2018\/July\/NIHNiHJul2018.pdf<\/em><\/a><em>.&nbsp;<\/em><\/li>\n\n\n\n<li>\u201cHealthy Eating Plate.\u201d <em>Harvard T.H. Chan School of Public Health. <\/em>Harvard University.&nbsp; <a href=\"https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate\/\"><em>https:\/\/www.hsph.harvard.edu\/nutritionsource\/healthy-eating-plate\/<\/em><\/a><em>.&nbsp;<\/em><\/li>\n\n\n\n<li>\u201cSticking with your exercise program.\u201d <em>Harvard Health Publishing.<\/em> Harvard Medical School. April 11, 2017. <a href=\"https:\/\/www.health.harvard.edu\/staying-healthy\/sticking-with-your-exercise-program\">https:\/\/www.health.harvard.edu\/staying-healthy\/sticking-with-your-exercise-program<\/a>.&nbsp;<\/li>\n\n\n\n<li>\u201cManaging stress.\u201d <em>National Alliance on Mental Health (NAMI). <\/em>NAMI.&nbsp; <a href=\"https:\/\/www.nami.org\/Your-Journey\/Individuals-with-Mental-Illness\/Taking-Care-of-Your-Body\/Managing-Stress\"><em>https:\/\/www.nami.org\/Your-Journey\/Individuals-with-Mental-Illness\/Taking-Care-of-Your-Body\/Managing-Stress<\/em><\/a><em>.&nbsp;<\/em><\/li>\n\n\n\n<li>\u201cTips for Better Sleep.\u201d <em>Center for Disease Control and Prevention<\/em>. CDC. September 13, 2022. https:\/\/www.cdc.gov\/sleep\/about_sleep\/sleep_hygiene.html.&nbsp;<\/li>\n\n\n\n<li>Kaitlin Vogel. \u201cWhether You&#8217;re 25 or 65, Here Are 50 Quotes About Menopause That Will Resonate With Every Woman.\u201d <em>Parade<\/em>. Parade. July 26, 2021. <a href=\"https:\/\/parade.com\/1239990\/kaitlin-vogel\/menopause-quotes\/\"><em>https:\/\/parade.com\/1239990\/kaitlin-vogel\/menopause-quotes\/<\/em><\/a><em>.&nbsp;<\/em><\/li>\n\n\n\n<li>\u201cMenopause FAQs: Understanding the Symptoms.\u201d <em>The North American Menopause Society. <\/em>The North American Menopause Society. <a href=\"https:\/\/www.menopause.org\/for-women\/expert-answers-to-frequently-asked-questions-about-menopause\/menopause-faqs-understanding-the-symptoms\">https:\/\/www.menopause.org\/for-women\/expert-answers-to-frequently-asked-questions-about-menopause\/menopause-faqs-understanding-the-symptoms<\/a>.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>A little preparation can go a long way. Here are six steps to help get your body and mind ready.\u00a0<\/p>\n","protected":false},"author":1,"featured_media":267461,"template":"","format":"standard","meta":{"ovia_author_name":"","ovia_author_prefix":"","ovia_author_image":"","ovia_content_type_id":"176","ovia_product_mode":"2","ovia_days_from_signup":"33","ovia_days_from_lmp":"","ovia_days_from_baby_birth":"","ovia_days_from_enroll":"","ovia_health_module_days_from":"","ovia_article_for_email_days_from":"","ovia_health_module":"","ovia_legacy_id2":"","ovia_ttc":"","ovia_article_subtype":"","ovia_health_symptom":"","ovia_partner_id":"","ovia_partner_custom_group":"","ovia_legacy_category":"246969","ovia_legacy_category2":"","ovia_content_url_id":"267675","ovia_include_share_buttons":"","ovia_fertility_goal":"3","ovia_secondary_module":"","ovia_trimester":"","ovia_child_age":"","ovia_share_image":"","ovia_more_menu_image":"","ovia_button1_url":"","ovia_days_from_postpartum":"","footnotes":"","_links_to":"","_links_to_target":""},"fert-category":[6679,6681],"preg-category":[],"parent-category":[],"fert-tag":[],"preg-tag":[],"parent-tag":[],"class_list":["post-267675","article","type-article","status-publish","format-standard","has-post-thumbnail","hentry","fert-category-menopause","fert-category-menopause-101"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>6 ways to get ready for menopause - Ovia Health<\/title>\n<meta name=\"description\" content=\"6 ways to get ready for menopause | A little preparation can go a long way. 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