UBCNews - Business - What Does a Holistic Approach to Menopause Symptom Management Look Like?

Episode Date: November 25, 2025

Welcome back, everyone. Today we're talking about something that affects millions of women but doesn't always get the full conversation it deserves - menopause. And more specifically, what does a whole-person approach to managing those symptoms actually look like? Wordsmith World City: Big Spring Address: Texas Website: https://bettyjohansen.com/

Welcome back, everyone. Today we're talking about something that affects millions of women, but doesn't always get the full conversation it deserves. Menopause. And more specifically, what does a whole person approach to managing those symptoms actually look like? Thanks for having me. You know, when we talk about whole person menopause management, we're really talking about addressing the physical, emotional, and mental aspects all together. It's not just about treating hot flashes in isolation. Right. So we're looking at the whole person.

Can you break down what that means in practice? Absolutely. This type of approach combines natural remedies, lifestyle adjustments, and a proactive mindset. Think about it. We're talking nutrition, exercise, stress management, mind-body techniques. The focus is transforming symptoms

into stepping stones toward a fuller, more empowered life rather than just enduring this phase. I love that framing. So instead of just surviving menopause, women can actually thrive through it? Exactly. The research shows that mind-body techniques like yoga, Tai Chi, mindfulness-based stress reduction, and even cognitive behavioral therapy can alleviate hot flashes, night sweats, sleep disturbances, and psychological issues. These practices promote relaxation and improve mental clarity. That makes sense. What about the nutritional side of things? Nutrition is huge. A balanced diet rich in whole grains, fruits, vegetables, lean proteins, and healthy fats can alleviate hot flashes, improve sleep quality, and assist in weight management. Foods rich in calcium and vitamin D are vital for preventing osteoporosis, which is a common concern during menopause.

And I've heard about phytoestrogens. Are those part of this equation? Yes, phytoestrogens found in soy, flaxseed, and legumes may help reduce hot flashes by mimicking estrogen activity. It's one of those natural approaches that can make a real difference. And regular physical activity is vital too. It maintains bone density, supports cardiovascular health, and boosts mental well-being. So we've established that physical health is one pillar. But you mentioned emotional wellness earlier. That's often the part that gets overlooked, isn't it?

Definitely. The emotional roller coaster during menopause is real. Mood swings and emotional shifts need to be addressed with sensitivity and practical advice. I actually worked with a woman going through perimenopause who described it as feeling like she was losing herself. Once she started journaling and practicing mindfulness, she found her center again. That's powerful. Have you ever wondered why we don't talk about this transition more openly in our culture? That's a great question. I think there's still stigma around aging for women, but when we reframe

menopause as a right of passage rather than an ending, it changes everything. It becomes both a physical and psychological transition that deserves honor and attention. Right, exactly. And here's something that might make you smile. I had a friend tell me she started calling her hot flashes, power surges instead, small shift in language, big shift in attitude, I love that. Language really does shape our experience. Now, that reframing of menopause as a rite of passage brings us to our next point about empowerment. But first, a quick word from our sponsor. Looking for resources to deepen your faith? Wordsmouth World provides a new retelling of the biblical tale of Ruth, along with two detailed study guides designed to help Christians better understand

and connect with their faith through careful reading of the Bible. the Old and New Testaments. Find these materials and tools that speak to your spiritual growth at bettyjohansson.com. Picking up on that right of passage idea, how does recognizing menopause this way empower women differently than the traditional medical model? The goal is recognizing this shift as complete care. A multidisciplinary team can address the wide range of physical, psychological, and cognitive symptoms, ensuring no aspect of a woman's health is overlooked. These treatments focus on identifying and treating the root causes of symptoms rather than just providing temporary relief. Mm-hmm. Interesting.

And here's what's empowering. Lifestyle changes, dietary adjustments, and natural practices can be effective approaches for many women. While effectiveness can vary between individuals and some may find hormone replacement therapy most suitable after consulting their health care provider, many women successfully manage symptoms through natural methods. Herbal supplements, acupuncture, and plant-based solutions can address symptoms like hot flashes and vaginal dryness. How long does it typically take to see results from these mind-body practices? Great question. While mind-body practices like meditation, yoga, and breathing exercises can provide immediate stress relief, achieving their full potential in balancing hormones and reducing symptoms typically requires a consistent

practice of 8 to 12 weeks. Patients and consistency are key. So to everyone listening who's in the midst of this transition, what's the big takeaway here? What should women remember most? The takeaway is that menopause is an opportunity to thrive. By prioritizing self-care, reducing stress, and setting new goals, women can rediscover their power and embrace aging with confidence. In other words, this phase can be a vibrant time of self-discovery and renewal when you approach it from all angles. That's what thriving really means, turning this transition into a stepping stone. That idea of thriving versus just surviving keeps coming back. It's such an important distinction.

That's the shift we need. When women are supported by professionals bringing different perspectives and skills, they truly thrive. Acupuncture may reduce hot flash frequency and improve sleep quality for some women, especially for those seeking non-pharmacologic therapies. Massage therapy can lower stress hormones and improve overall well-being, bringing relief from stress, anxiety, and musculoskeletal discomfort associated with menopause. These aren't just band-aids. They're pathways to genuine transformation. This whole-person approach really does honor the complete experience. Thanks for breaking this down so clearly. For everyone listening, remember that menopause can be a beautiful new beginning

when you have the right tools and mindset.