Menopause is certainly a time of transformation in a woman’s life, and it can oftentimes be confusing, frustrating, and overwhelming—but it doesn’t have to be. The good news is that the hormonal shifts you experience as you age are completely natural. However, they can lead to symptoms like blood sugar imbalances, mood swings, and weight gain if they aren’t managed properly. The key is knowing how to handle these changes. Unfortunately, many women are still navigating menopause based on outdated advice or misinformation that can actually make symptoms worse.
“I see firsthand how misinformation and outdated fears can make menopause far more challenging than it needs to be,” says Kate Wells, hormone expert and CEO of Parlor Games. When you stay aware of the most common pitfalls and make lifestyle adjustments to avoid them, you can navigate menopause with confidence and grace. Below, learn about four common mistakes, according to Wells.
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1. Avoiding Hormone Therapy Due to Outdated Fears
Hormone therapy has come a long way, but Wells notes that many women are still wear of this solution because of studies from 20 years ago linking it to health risks. Those studies focused on synthetic hormones, specifically conjugated equine estrogens (derived from pregnant mare’s urine) and certain progestins, which are no longer the gold standard.
"More recent research shows that bioidentical hormones—those with the exact molecular structure as your body’s own hormones—are safer and more effective for many women," Wells explains. "Low-dose topical or vaginal estrogen, for example, is now considered very safe for managing symptoms like vaginal dryness and can even help with urinary incontinence and sexual health."
It's a good idea to talk to your healthcare provider about modern hormone therapy options. Don’t let outdated studies keep you from feeling your best.
2. Ignoring or Dismissing Symptoms
Too often, women chalk up brain fog, mood swings, and fatigue to "just aging," Wells says, "But these are often direct results of hormonal changes." She warns that "ignoring these symptoms means missing the opportunity to address them and improve your quality of life."
As symptoms arise, she recommends tracking them and speaking up about them with your doctor. "There are targeted strategies and therapies that can help you feel better, sooner," Wells assures us.
3. Not Adjusting Diet and Lifestyle
Wells reminds us that what worked in your 30s won’t necessarily serve you in your 50s. During menopause, your metabolism slows, muscle mass decreases, and insulin sensitivity can shift—all of which can lead to blood sugar spikes and mood changes if you don't manage them properly. "Continuing with the same eating and exercise habits as before can worsen weight gain, blood sugar spikes, and bone loss," Wells warns.
To manage these risks, you should prioritize whole foods rich in calcium, vitamin D, and phytoestrogens (like flaxseeds and soy). Cut back on sugar, caffeine, and alcohol. Exercise is also crucial to protect your bones, balance blood sugar, and boost mood. Don't skip strength training!
4. Overlooking the Role of Stress and Sleep
It's always crucial to manage stress and prioritize good sleep hygiene, but these can be especially integral factors in managing menopause symptoms. "Hormones like cortisol (the stress hormone) become even more influential during menopause," says Wells. "Chronic stress and poor sleep can amplify symptoms like anxiety, irritability, and weight gain."
The solution? Treat stress and sleep like non-negotiables. Daily mindfulness, yoga, or even time in nature can help regulate cortisol. And if sleep is an issue, look into strategies or therapies that target hormone-related insomnia—your body and brain will thank you.
READ MORE: 3 Best Supplements To Take During Menopause, According To A Menopause Specialist: Calcium & More
