In Part 1, I shared the calls, the closet and the tears, and what new research in Science says about why so many of us feel this way. Now let’s talk about what comes next.
First, Decide What Care You Need
Movement matters, and we’ll get there. But it isn’t the whole answer. The review is clear that menopause isn’t one experience, and care shouldn’t be one-size-fits-all.
Your timing, your symptoms, your history and even your genetics shape what you need. Hormone therapy alone comes in more than 200 versions, with different doses, types and routes like pills, patches and gels. Non-hormonal medications exist too. The old fear of hormone therapy came mostly from one study of one specific pill in women well past menopause.
So take a real look at yourself:
Track your symptoms, all of them: sleep, mood, memory, joints and hot flashes. Bring that list to your healthcare provider and ask: Could this be perimenopause or menopause? What are my options?
If you feel dismissed, keep asking. Seek a second opinion or a menopause-informed practitioner.
Build your team: your doctor, a mental health professional if you need one, and someone to guide your movement.
Don’t Wait: My Own Story
This part comes purely from my own experience and my work. If something feels wrong, go talk to someone, and don’t wait. These things don’t just go away on their own.
I’ll be completely transparent. I’m a movement therapist, Master functional trainer, nutrition coach and Pilates teacher trainer, and I’ve worked with women in perimenopause and menopause for over 20 years. I’m surrounded by doctors, therapists and experts in the field. And still, between the ages of 49 and 50, I was a hot mess. I dealt with it the best way I knew how – moved more, ate cleaner, integrated “zen” and “me” time. Used all the tools in my tool box – and I had a lot. However, my brain fog never really went away and the lack of sleep never got better.
At 50, I had hit my breaking point. That’s when it hit me: okay, maybe I need to address the elephant in the room – menopause. I went on HRT and eventually got my head back. Had I done that sooner, maybe I wouldn’t have suffered for so freaking long. This won’t be the case for everybody. HRT is not for everyone, but it worked for me.
I assumed my training and habits would carry me through. And I had other things going on, like allergy issues and joint issues, so I put it all down to that.
I see the same thing in so many of my clients. We always blame it on something else, and that’s the problem. Menopause symptoms can blend with everyday aches and pains and other health issues. A sore shoulder? I must have pulled something lifting weights. Tired, foggy, short-tempered? Just a busy season. My sleep routine was off. We always found another explanation. What we never asked was, Could this be menopause?
If someone with my background can miss it, imagine how many women without that knowledge are putting everything down to something else and doing nothing at all.
That experience changed how I work. Now, when a client tells me her shoulder’s been sore for months, she’s not sleeping and she feels foggy, I don’t just adjust her program. I ask her whether she’s talked to her doctor about perimenopause.
So here’s my point. I’m not saying it’s menopause for everybody. But it doesn’t hurt to have it checked out. It doesn’t matter who you are or what you do. If you’re not feeling the way you should, don’t explain it away.
A good place to start is the free MenoPause Symptom Tracker from the Menopause Foundation of Canada, endorsed by the Canadian Menopause Society. Go through the list yourself. If you’re ticking boxes, take it to your doctor and say, I think I need to talk to someone about this.
It’s better to know more and do more now than later. Being proactive is the best thing you can do for yourself.
Then, Move. Seriously.
Everyone knows exercise is one of the most important things we can do. During menopause it matters even more. This transition tends to bring more belly fat, less muscle and lower bone density. One in three women over 50 will be affected by osteoporosis.
If you’re not exercising by now, this is your sign to start. And if you’re in your late 40s and you haven’t been moving, this is the time. It is not too late. It’s the window.
Most of us don’t need a lecture. We need a kickstart, a simple idea of what to do and when. Here’s where to begin:
- Strength, 2–3 times a week. Protect the muscle and bone this transition tries to take.
- Weight-bearing movement most days. Walking, hiking and stairs all count. Build up safely.
- Balance and mobility. Pilates or simple balance drills keep you steady and confident.
- Breath and recovery. Calm a nervous system that feels like it’s on fire.
Start small. Ten minutes counts. Consistency beats intensity.
Not sure where to start? Check out some of the online programs we have to help you get moving.
You Don’t Have to Figure It Out Alone