UBCNews - Business - Holistic Menopause Solutions: How to Reclaim Your Inner Confidence Naturally

Episode Date: January 8, 2026

Welcome back, everyone. Today we're tackling a topic that affects millions of women but doesn't always get the honest conversation it deserves - menopause. And more importantly, how to manage it naturally while keeping your confidence intact. Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back, everyone. Today we're tackling a topic that affects millions of women but doesn't always get the honest conversation it deserves. Menopause. And more importantly, how to manage it naturally while keeping your confidence intact. Thanks for having me. You know, menopause often brings challenges like stress, anxiety, and fear.

It's completely normal to feel a mix of emotions during this transition. But here's the thing. A positive mindset can make a world of difference in how we're we manage moods and tackle the obstacles that come our way. That mindset piece is so critical. I think a lot of women struggle with negative thoughts about their appearance during this time. How do we combat that? Absolutely.

Negative thoughts about appearance are incredibly common during menopause. But recognizing them as just thoughts, not facts, can help us overcome those self-imposed barriers. I mean, we're so quick to be our own worst critics, right? Right. And when you're dealing with our own worst critics, right? With dealing with hot flashes, night sweats, weight gain, and low libido, it's easy to feel like your body is working against you. Exactly. Many women experience low self-esteem during menopause, and those physical symptoms definitely don't help.

But here's what I tell women. Focus on what you can control, your diet, your exercise routine, your pre-bedtime rituals. When you focus on those controllable aspects, you start to regain a sense of control over your body. That shift from feeling powerless to empowered is huge. What about the societal messages we're constantly bombarded with? Oh, that's a big one. Societal messages often value youth and beauty above everything else, and that can really contribute to negative attitudes about aging and menopause. We need to challenge those narratives.

This phase of life isn't the end. Actually, an opportunity for growth and renewal. So, um, let's talk practical stress. strategies, what are some daily habits that can make a real difference? Well, creating me time is essential for emotional health during midlife. Whether self-reflection, relaxation techniques like exercise or meditation, or just nurturing your sense of humor, you need that space. Even 15 minutes a day of movement can nourish your bone health, muscles, brain function, and cognitive abilities. Mm-hmm.

Makes sense. And it doesn't have to be this huge time commitment. Not at all. Consistent positive movement, even in small increments, is what's vital. Or to put it another way, sustainability matters more than perfection. Whatever keeps you showing up for yourself works. And here's something I love. Motivation through visualization and positive reinforcement.

Act as your own inner cheerleader. Tell yourself keep going. You can do this. Good job. That kind of self-talk can boost engagement in self-care practices, significantly. Have you ever noticed how much easier it is to encourage a friend than yourself? Oh, absolutely. I had a friend who would never miss her weekly coffee date with her girlfriends, but she'd skip her own workout every time something came up. One day I asked her, would you cancel

on your best friend? She looked at me and said, never. I told her, then stop canceling on yourself. That really shifted things for her. I love that story. That point about treating yourself like your best friend really sets up our next piece, building a support system. But first, a quick word from our sponsor. Looking for a holistic guide to menopause that focuses on natural solutions? Betty Johansson's book, Dancing Through Menopause, offers practical strategies for managing symptoms like hot flashes and weight changes while helping you reclaim your confidence. Through evidence-based approaches to nutrition, exercise, and emotional wellness, this empowering guide reframe. menopause as an opportunity for renewal. Learn more by clicking the link in the description now.

Picking up on treating yourself like your best friend, how do we extend that same compassion to communicating with our partners and family? That's where being direct and specific really helps. Instead of saying I feel terrible, explain what you're actually experiencing. I'm having night sweats that wake me up three times a night, so I'm exhausted. Gives your partner something concrete to understand, help them see what support looks like, maybe taking on more household tasks when you're fatigued, or just being patient when mood swings happen. And educating them about the symptoms helps too, right? So they understand it's not personal. Definitely. When partners understand that irritability or low libido are symptoms, not reflections

of the relationship, they can offer positive support during this time. Engaging in mutual support with friends going through menopause can also provide encouragement in that sense of shared experience. You realize you're not alone in this. Right, that's so important. What about nutrition and exercise? How do those fit into the holistic picture? They're foundational. A balanced diet rich in fruits, vegetables, whole grains, and healthier fats can help manage common

menopausal symptoms and support bone and heart health. Some women find that limiting caffeine, alcohol, and processed foods helps alleviate symptoms like hot flashes and insomnia. And on the exercise front? Regular physical activity including strength exercises benefits muscle strength, bone density, and hormonal responses in menopausal women. But here's what's really interesting. Aerobic exercise perform regularly predominantly benefits psychological aspects like depression, insomnia, and anxiety. So you're getting both physical and

mental health benefits, though I'll be honest, getting started is often the hardest part. That's the truth. And I suppose that's where having a workout buddy helps, accountability without the guilt trip. Exactly, or as I like to say, someone who'll judge you for skipping leg day, but bring you coffee anyway. So to everyone listening, who might be in perimenopause or menopause right now, what's the one thing you want them to take away from this conversation? This transition is an opportunity to know yourself better, to prioritize your health in new ways, and to welcome this stage of life. You can regain control through the choices you make every day, what you eat, how you move, how you talk to yourself, and who you lean on for support, the powers in your hands.

Beautifully said, thank you so much for sharing your insights with us today. And to our listeners, remember, menopause doesn't have to mean losing yourself. It can be the beginning of discovering who you're meant to become.