6 Ways to Manage Menopause

Menopause is a natural and inevitable part of aging for women, yet it’s often misunderstood or simply not talked about enough.

By Tia DeMille Welsh, MD, chair of Women’s Services for Valley Medical Group On Mar 6, 2026

Menopause is defined by the final menstrual period of a woman and is confirmed after one year of no menstrual bleeding. It marks the end of a woman’s reproductive years and represents the permanent end of menses, or periods, resulting from loss of ovarian follicular function, typically due to aging. Menopause normally occurs between the ages of 40 and 58 years of age.

While every woman will experience menopause, it does not exactly come with a user’s manual. It is typically only talked about when discussing the symptoms. These symptoms are due to estrogen deficiency and can include hot flashes, mood changes, sleep disturbances, increased weight, sexual dysfunction, changes to hair and skin, and many more.

Know that you are not alone in this journey. Here are some tips for managing your menopause symptoms.

1. Take care of your body:
   Do weight-bearing exercises to support healthy bones and prevent osteoporosis, as well as help to maintain a healthy weight.
2. Prioritize rest and a consistent sleep schedule: Sleep disturbances are frequent during menopause. Decrease screen time, avoid high-stress activities, and use relaxation techniques before bedtime.
3. Avoid triggers: Avoid hot flash triggers such as caffeine, spicy food, alcohol, and stress.
4. Seek medical advice and speak with your clinician about any symptoms. Speak with clinicians who validate your symptoms and are not dismissive.
5. Take time for yourself: Menopause is a time when many women experience home stress, work stress, caretaker stress, and relationship stress. Remember to keep yourself at the center.
6. Don’t give up on your sex life: Increase lubricant use during intercourse.

About the Author: Tia DeMille Welsh, MD, is the chair of Women’s Services for Valley Medical Group and specializes in obstetrics and gynecology. She is also a Menopause Society Certified Practitioner (MSCP). For more information about Women’s Services at Valley, please visit ValleyHealth.com/WomensServices. To schedule an appointment with an MSCP at Valley, please call 201-389-0113.

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