5 Ways to Manage Menopause Symptoms this Fall

The fall season is here and for many of us, it’s the beginning of what will be a busy season filled with festive activities and time with loved ones. With the added busyness in our schedules, it’s important to feel our best so we can truly savor this special time of year. For those navigating the challenges of menopause, balancing the fluctuations in hormones and the accompanying physical and emotional changes can be quite demanding. This month, we are going to explore five ways to manage your menopause symptoms this fall.

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For women navigating menopause, radical hormone shifts often come with the territory.  This can make it incredibly difficult to get through your daily routine, let alone the busy fall season.

Over the past 70 years, Bioidentical Hormone Therapy has been extensively studied by medical experts, with the Exceed Team establishing itself as a skilled contributor to this field of research and implementation. Bioidentical hormones, made from soy and yams, perfectly match the molecular structure of your body’s natural hormones. When introduced to the body, these hormones are seamlessly recognized and utilized by the body, exactly like its natural hormones.

Bioidentical Hormone Therapy stands out as the safest and most effective solution to manage menopause symptoms. The team at Exceed understands that, when it comes to your hormones, there is no “one-size-fits-all” solution to managing your menopause symptoms and treatment. Through personalized, compassionate, and science-driven care, Exceed’s team of experts will listen to your symptoms, and then thoughtfully tailor a treatment plan to meet your unique needs and lifestyle. To learn more about bioidentical hormone replacement or schedule a consultation, connect with the team here.

In addition to Bioidentical Hormone Therapy, there are several practical adjustments you can make to manage your menopause symptoms this fall…

Manage Your Stress

Stress has a significant impact on our body, especially when it comes to menopause. During the fall season, when additional obligations, activities, and financial factors come into play, we naturally experience additional stress that impacts cortisol levels. When cortisol is triggered, menopause symptoms accelerate, making hot flashes, mood swings, and fatigue even more prevalent.

To manage your stress, it’s important to start by identifying the specific triggers that induce stress. Becoming self-aware of the factors that cause you to feel overwhelmed will help you curate a plan to better handle stressful situations. Sometimes it’s impossible to avoid stress altogether, but there are practices that you can incorporate into your daily routine to help you cope with stress. Consider deep breathing sessions, meditation, or taking a walk.

Maintain Frequent Exercise

Though the weeks become busier and the days become shorter, it’s still important to prioritize time in your schedule to exercise. Regular exercise will help you manage stress, increase your energy levels, and potentially reduce the frequency of certain menopause symptoms. Some studies have shown that maintaining a regular exercise routine has helped to reduce the frequency and intensity of hot flashes, depression, anxiety, and insomnia throughout menopause.

Please note that while exercise has lasting benefits to your health and wellness, if your menopause symptoms are causing difficulty in navigating your daily routine, consult your doctor or schedule an appointment at Exceed Hormone Specialists for evaluation.

Eat Healthy Foods

During the fall season, comfort foods and festive holiday dishes often take center stage at the dinner table. While some indulgence is expected and encouraged (who doesn’t love fresh apple cider and holiday treats?!), it’s important to consume wholesome foods that contain the vital nutrients you need to feel your best.

There are several food choices that help reduce menopause symptoms, including fatigue, inflammation, bloating, headaches, and mood swings. While there isn’t a specific diet guaranteed to reduce menopause symptoms completely, some studies have shown that the Mediterranean Diet is a good place to start. Foods that contain whole grains, legumes, herbs, spices, and healthy fats can show relieving results.

Additionally, it’s important to consume calcium-rich foods to prevent osteoporosis which is more likely to occur around the same age of menopause onset. During menopause, the body loses estrogen, which can accelerate the decline of bone density, potentially leading to osteoporosis. Here are a few calcium-rich foods to eat:

  • Skim milk
  • Low-fat cheese
  • Greek yogurt
  • Cow’s milk

Helpful tip: During the holidays, try to follow the 80/20 rule, consuming 80% whole/healthy foods and leaving 20% of your diet to holiday treats. This will help you foster balance and maintain a healthy diet throughout the season.

Communicate With Family

Open and honest communication is key, especially throughout your journey with menopause. Sharing your experience with your loved ones can lead to greater understanding and support. Let them know how you’re feeling and what your limitations are. If you find that certain activities or commitments exacerbate your symptoms or leave you feeling drained, express this to your family. This way, they can assist in accommodating your needs and ensuring that you have the space and support you need to manage menopause effectively. Whether it’s offering a listening ear, providing extra patience, or simply being there with a comforting presence, their understanding can make a significant difference as you navigate menopause. Remember, your family is there to support you, so don’t hesitate to lean on them this season.


If you feel like you’ve lost your vitality, spark, or the drive that sustains you, Exceed Hormone Specialists is here to help. Contact us today to schedule your one-on-one consultation.