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.

Visit Exceed Hormone Specialists

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.

Best Practices to Manage Depression from Menopause

The beginning stages of Menopause (also known as perimenopause) are a life-altering experience for every woman. During menopause, the body’s hormones fluctuate at a rapid pace, and it can be overwhelming to navigate its various phases. Hormone shifts from menopause affect women’s mental health, mood, and overall quality of life. In some instances, menopause can even trigger depression. In a study conducted by Women’s Midlife Health, it was reported that about 28.7% of menopausal women met the criteria for depression.

Why do women experience menopausal depression?

During menopause, depression is caused largely due to the shake-up of the body’s hormones. The hormones that control a woman’s menstrual cycle have a significant impact on serotonin – a chemical responsible for the feeling of happiness. When hormone levels decrease, serotonin levels drop in the brain, which can lead to sadness, irritability, anxiety, and depression. Additionally, estrogen and progesterone levels decrease during menopause, which triggers mood swings and causes difficulty to cope with various situations. Thankfully, there are helpful practices to reduce depression and get you back to feeling yourself.

Best practices to manage menopausal depression

Get Support
The first thing to do is find support from a medical professional. Your doctor is your greatest resource and the best person to determine the proper course of action. Schedule a visit and let them know the symptoms you’re experiencing. 

Consider joining a support group with other women who are also experiencing depression from menopause. It may be helpful to surround yourself with others you can relate to and collaborate with. If support groups are not for you, that’s okay! Think about confiding in one close friend who you can connect with on a regular basis. It does our minds a world of good to talk through our struggles and receive encouragement from those we love and trust. No matter what you decide, remember that you don’t have to go through this alone. 

A Healthy Diet and Exercise
What we eat plays a pivotal role in our physical and mental health. Foods that are rich in micronutrients are excellent to add to your diet, as they provide you with the vitamins and minerals your body needs. While you don’t need large quantities of these nutrients, the small amounts you do consume are important to your overall health and well-being. Read more here about the foods you should add and subtract from your daily diet. 

Exercise is also critical when navigating through menopausal depression. When you exercise, your body releases “feel-good” hormones called endorphins that are responsible for boosting your mood and promoting mental health.

Here are a few endorphin-releasing exercises that you can choose from: 

  • Yoga
  • Swimming
  • Tennis
  • Hiking
  • Pilates
  • Weight training

Find an exercise you enjoy and stick with it – your mental health will benefit from the exercise!

Keep Your Hobbies
During periods of depression, many people experience a lack of interest in things they once found enjoyable. Do your best to find hobbies that will keep your brain stimulated. 

Here are a few brain-stimulating activities: 

  • Reading is a great hobby to pick up if you have menopausal depression. People who experience depression often feel isolated and alone. Reading books (especially fiction) will allow you to temporarily escape and focus on another character’s life and experiences. Skip reading the daily news and focus on positive topics!
  • Memorization is also an excellent activity to keep your mind active and alleviate symptoms of depression. Choose your favorite poem or scripture and practice reciting it. When you have breaks throughout the day, you’ll find yourself reciting what you have memorized instead of focusing on situations that might affect your thoughts and mood. 
  • Get outside! Being outdoors has a positive correlation with our mental health. Find an outdoor activity that you enjoy and soak up some Vitamin D.

Some outdoor activities you can engage in:

  1. Take a walk with a friend or significant other
  2. Start a garden with your favorite fruits and vegetables
  3. Bike to your favorite cafe for a cup of coffee
  4. Go on a light jog in your neighborhood or on your favorite trail
  5. Hike in the mountains and take in the gorgeous views
  6. Drive out to the beach and enjoy a day watching the waves

No matter what activity you decide to do, keeping your brain stimulated will help boost your mood and keep you in a healthy state of mind.

Visit Exceed for a Hormone Evaluation
Understanding how your hormones communicate with the rest of your body is vital, especially during menopause. During this time, hormones can quickly take over and leave you feeling that you have no control over your body and emotions. We encourage you to schedule a visit at Exceed to get your hormones tested and determine what role they are playing in your menopausal depression. From there, our specialists can guide you through hormone management and get you feeling back in charge.

Depression from Menopause is difficult. Your body is going through major changes; it’s okay to take time to adjust to your new norm! It is important to show yourself patience and grace. Take deep breaths and remember that you are not alone. 

Schedule a visit at Exceed to get your hormone levels checked. Connect with us online or give us a call at (901) 312-7899.