A Smoother Path Through Menopause

If you’re in your late 30s, 40s, or early 50s, menopause may feel like something that belongs “later.” More women are learning that the menopause transition often begins earlier than expected, and that support can start long before your final period. Perimenopause can begin years before menopause, commonly in the 40s, and menopause itself typically occurs between ages 45 and 55 in Canada, with the average age around 51. The good news? Understanding what is happening in your body can help you feel more prepared, more confident, and less alone.

Menopause is not just “hot flashes.” According to the Menopause Foundation of Canada, 95% of women in its research reported experiencing menopause symptoms, with an average of seven symptoms each. Those can include hot flashes, night sweats, sleep disruption, brain fog, mood changes, anxiety, joint aches, headaches, changes in periods, and genitourinary symptoms. Yet nearly one in two women say they feel unprepared for this stage of life. That knowledge gap matters, because when you understand what may be connected to hormone changes, you can make more informed choices about lifestyle, nutrition, supplements, and when to speak with a healthcare practitioner.

During perimenopause, hormone levels can fluctuate significantly. Over time, the ovaries produce less estrogen and progesterone, and the body relies more heavily on other systems, including the adrenal glands and overall stress response, to help maintain resilience. While adrenal health is not the only factor that shapes menopause symptoms, chronic stress, poor sleep, blood sugar swings, and under-fuelling can all make the transition feel harder. Supporting your body’s foundation is a powerful place to start.

• Build in daily stress support. This does not have to mean a perfect meditation routine. Try a walk outside, stretching, breathwork, journaling, swimming, gardening, or doing something that helps your nervous system feel safe and settled. Consistency matters more than perfection.
• Prioritize protein at meals and snacks. Protein provides amino acids the body uses for tissue repair, enzymes and neurotransmitter production, and many hormone-related processes. It also helps support steady energy and blood sugar, which can make a meaningful difference for cravings, mood, and afternoon crashes.
• Protect sleep where you can. Night sweats, stress, and busy schedules can make sleep feel unpredictable. Keep your bedroom cool, limit alcohol close to bedtime, create a wind-down routine, and speak with a healthcare practitioner if sleep disruption is ongoing.
• Track patterns. A simple symptom journal can help you notice connections between sleep, stress, caffeine, alcohol, cycle changes, hot flashes, mood, digestion, and energy. This can also allow conversations with your healthcare practitioner to be more clear, concise and directed to better outcomes.

If you are already in perimenopause or menopause and experiencing symptoms, you are not “overreacting,” and you are definitely not alone. Hot flashes and night sweats, also called vasomotor symptoms, are among the most common menopause symptoms, with The Menopause Society noting that up to 80% of women experience them during the menopause transition. These symptoms can affect sleep, energy, confidence, work, relationships, and overall quality of life.

That is why targeted support can be so helpful. Menosmart+ is the go-to option for women looking for support during perimenopause and menopause. What sets Menosmart+ apart is its thoughtful blend of research-backed herbs traditionally used to help relieve common menopause symptoms such as hot flashes and night sweats.

• Black Cohosh: traditionally used in Herbal Medicine to help relieve menopausal symptoms, including hot flashes and night sweats.
• Sage Leaf: used to support women experiencing hot flashes and night sweats, with research suggesting benefits for frequency and intensity over time.
• Chastetree Berry (Vitex agnus-castus): used in Herbal Medicine to help relieve symptoms associated with menopause, such as hot flashes.

A well-rounded menopause plan includes nutrition, movement, sleep support, stress management, and the right supplement support for your needs. Menosmart+ can be part of that plan for women looking for herbal support during this transition. Speak with your healthcare practitioner if symptoms are severe, sudden, disruptive, or if you have questions about medications, hormone therapy, medical conditions, or what is right for your body. Menopause is a natural life stage, but you deserve to feel informed, supported, and empowered through it.

By Chelsea DeColle, CNP

References
1. Lasley, B. L., Crawford, S. L., & McConnell, D. S. (2013). Ovarian adrenal interactions during the menopausal transition. Minerva ginecologica, 65(6), 641–651.
2. Joseph, J. J., & Golden, S. H. (2017). Cortisol dysregulation: the bidirectional link between stress, depression, and type 2 diabetes mellitus. Annals of the New York Academy of Sciences, 1391(1), 20–34. https://doi.org/10.1111/nyas.13217
3. Mohammad-Alizadeh-Charandabi, S., Shahnazi, M., Nahaee, J., & Bayatipayan, S. (2013). Efficacy of black cohosh (Cimicifuga racemosa) in treating early symptoms of menopause: a randomized clinical trial. Chinese medicine, 8(1), 20. https://doi.org/10.1186/1749-8546-8-20
4. Bommer S, Klein P, Suter A. First time proof of sage’s tolerability and efficacy in menopausal women with hot flushes. Adv Ther. 2011;28(6):490–500. doi:10.1007/s12325-011-0027-z
5. Bensky D, Clavey, Stöger E, Gamble A. (2004) Chinese Herbal Medicine: Materia Medica. 3rd edition. Seattle (WA): Eastland Press, Incorporated.
6. Hoffmann D. (2003). Medical Herbalism: The Science and Practice of Herbal Medicine. Rochester (VT): Healing Arts Press.
7. WHO (2009): World Health Organization. WHO Monographs on Selected Medicinal Plants, Volume 4. Geneva (CH): World Health Organization.

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