UBCNews - Business - How To Manage Menopause Holistically: Actionable Strategies For Empowering Women

Episode Date: November 16, 2025

Welcome back to the show. Today we're tackling something that affects millions of women but often gets whispered about rather than openly discussed - menopause. Research shows that a significant percentage of women experience mood symptoms during perimenopause, yet we still treat it like it's taboo. I'm here with our guest who's going to help us reframe this entire conversation. So let's start with the basics - what are we actually dealing with when we talk about common menopause symptoms? Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back to the show. Today we're tackling something that affects millions of women, but often gets whispered about rather than openly discussed. Menopause. Research shows that a significant percentage of women experience mood symptoms during perimenopause, yet we still treat it like it's taboo. I'm here with our guest who's going to help us reframe this entire conversation. So let's start with the basics.

What are we actually dealing with when we talk about common menopause symptoms? You know, what's interesting about that taboo aspect is exactly where we need to start shifting our mindset. When most people think menopause, they immediately go to hot flashes and night sweats. And yes, those are real and they're common. But we're also looking at mood changes, sleep disturbances, and this whole emotional roller coaster that can feel overwhelming. What I find fascinating is that hormonal fluctuations during perimenopause and menopause

directly impact the brain, affecting mood regulation in ways that many women aren't prepared for. Right. So the physical symptoms are just part of the picture. The emotional and psychological impacts are huge, too. Can you break down what's actually happening in our bodies during this time? Absolutely. Estrogen isn't just about reproductive health. It modulates the serotonin system, influencing how our brain produces and processes this feel-good chemical. So when estrogen levels fluctuate, it affects serotonin activity, contributing to mood swings, irritability, and feelings of sadness. I had a client who described it perfectly.

She said it felt like being on an emotional roller coaster that she couldn't get off of. That's quite the visual, and probably more relatable than we'd like to admit. So how do we actually manage this from a whole person? perspective. Exactly. And this is where the empowerment piece comes in. Whole person management means we're addressing physical, psychological, and social needs altogether. This involves diet, exercise, community support, the whole picture. Let me give you some practical methods that actually work. First, prioritizing physical activity is huge. Regular, moderately intense aerobic activities like brisk walking, improve energy levels, reduce stress, and regulate sleep patterns.

But here's what's really cool. Mind-body practices like yoga and meditation can reduce anxiety and improve emotional well-being significantly. Mm-hmm. Makes sense. Now those mind-body practices really set up our next topic about nutrition and lifestyle changes. But first, a quick word from our sponsor. Interested in natural menopause management strategies, visit bettyjohansson.com and check out Dancing Through Menopause, your pathway to empowerment and self-discovery during these challenging life changes. Picking up on those mind-body practices, how do you handle the nutrition side of whole-person menopause management? Great question. Nutrition is absolutely foundational here.

we're looking at foods rich in omega-3 fatty acids, think salmon and walnuts, and high-protein intake to stabilize energy levels and support brain health. But here's something specific that's really interesting. Fido-estrogen-rich foods like soybeans, tofu, and flaxseed may help relieve some menopausal symptoms due to their mild estrogen-like effects. And limiting caffeine, alcohol, added sugars, and spicy foods can help reduce hot flashers. and night sweats. Think of it as giving your body the building blocks it needs to handle this transition more smoothly. I see that's helpful. What about the emotional support side? Because managing symptoms is one thing, but dealing with the psychological impact seems equally important. You're right on target there. Building a support network is vital, whether that's family, close friends, or community groups.

But here's something that often gets overlooked. This can actually be a time. to prioritize self-care and make changes to meet your personal needs. I mean, we spend so much of our lives taking care of others that we lose touch with what we actually want and need. There's this misconception that menopause means decline, but what if we reframed it as transformation? This transition offers a chance to reconnect with ourselves and rediscover who we are beyond all the roles society has placed on us. That's such a powerful reframe, thinking of it as transformation rather than just something to endure.

Have you ever wondered if we're missing opportunities by viewing menopause only through a problem-solving lens? Exactly. And there are practical ways to embrace this mindset. Um, expressive writing for just five to ten minutes a day can help process emotions and gain clarity. Regular exercise, and I'm talking about finding movement you actually love, whether that's dancing, walking or playing pickleball, becomes this daily practice of self-care. Creative outlets like writing, painting, or gardening, allow you to express yourself in ways that words sometimes can't capture.

These aren't just nice to haves. They're tools for reclaiming your power during this transition. That makes perfect sense. But what about women who are dealing with more severe symptoms? Are there medical options that fit into this whole person method? Definitely. Fortunately, hormone replacement therapy can help alleviate mood swings and other physical symptoms for many women, though the benefits and risks should always be discussed with a health care

provider since it's not suitable for everyone. Cognitive behavioral therapy is effective for addressing anxiety and depression, helping women manage mood changes, sleep disturbances, and even hot flashes. And for some women, antidepressants or anti-anxiety medications provide significant relief, especially when combined with other treatments. The key is that these medical options work best as part of a complete plan, not in isolation. It's really about finding your unique combination of support. This has been incredibly enlightening. Before we wrap up, what's the one thing you want women to remember about managing menopause from this whole person perspective? That you don't have to face this alone, and you shouldn't just endure it. You can actually thrive

through it. Menopause isn't the end of your story. It's a new beginning. With the right combination of lifestyle changes, emotional support, and medical options when needed, this can be one of the most empowering periods of your life. This transition is about taking control of your health and reclaiming your sense of self. Or, to put it another way, this phase can be about rediscovering your power and creating the life you truly want. Beautifully said, thank you for sharing these practical methods with us today. For our listeners who want to learn more about writing and self-expression as tools for empowerment, check out bettyjohanssen.com.

Until next time, remember, your experience through menopause can be one of transformation and empowerment, not just something to survive.