9 Simple Health Changes That Helped Me During Menopause

1. Naked Collagen Creamer

Confession: I like coffee and tea, but I’m the kinda person who likes it sweet and creamy.

You know the joke: I like my creamer with a splash of coffee or tea. LOL, but have you seen the ingredient list on creamers? Hydrolized this, hydrogenated that, and lots of sugar or artificial sweeteners. With some preservatives and things I can’t pronounce for good measure. They’re just not good for you.

I discovered something that’s both delicious and good for you from Naked Nutrition: collagen creamer.

It only has four clean ingredients. Just one scoop has 9g of collagen from European pasture-raised cows. It also has quick-absorbing MCT oil, which gives you energy and that creamy mouthfeel that makes coffee or tea extra yummy.

It comes in 3 flavors (caramel, vanilla, and mocha), plus an unflavored option.

I’ve been using the Caramel Collagen Creamer to make my coffee and tea delicious. Across the street, AnnMarie is loving her Vanilla Collagen Creamer in her tea.

Be sure to check out their subscribe and save option to save 20% on your first order and 10% on future shipments.

Naked Nutrition has a wide variety of clean products you may also like for your health and fitness journey.

2. Protein-focused diet

Did you know that we naturally lose muscle mass as we age?

Eating a high-protein diet can help slow that loss and support muscle growth and repair.

It also aids in the natural production of hormones, which can be really helpful during perimenopause and menopause as our hormones are on an unpredictable rollercoaster.

This was important to me because HRT isn’t an option due to my family history of estrogen-positive breast cancer.

So, how much protein is enough?

There are differing recommendations based on your starting weight and whether you’re doing weight training. Personally, I calculate my protein intake based on my macros.

My macro goals are 40% protein, 30% net carbs, and 30% healthy fats. I choose my carbs based on my goal of eating 30 grams of fiber per day (from foods, not supplements).

Eating more fiber is great for me because I’m a volume eater: the more food I get to eat at a meal, the better! So I fill my plate with high-fiber, low-calorie foods like shredded broccoli, baby spinach, cauliflower, cabbage, rolled oats, berries, apples, and legumes.

Added bonus? All that fiber keeps me regular.

3. Walking vs. High Impact Cardio

Did you know that as we get older, walking is a better form of exercise than high-intensity cardio?

Estrogen helps to control cortisol levels in our bodies, and as our estrogen decreases, cortisol often increases. Higher levels of cortisol are linked to all kinds of things like weight gain, inflammation, higher blood sugar, weakened immune system, increased blood pressure, and poor sleep quality (hello, 3 AM wakings!). Cleveland Clinic, 2/17/25

Unfortunately, high-intensity cardio can increase the amount of cortisol your body creates!

Walking and other low-impact exercises can help to reduce the amount of cortisol in your body.

It’s more important than ever to “get your steps in” during this stage of life.

Walking also helps increase the circulation of the fluid that lubricates our joints and can even reduce joint pain!

Since the kids left the house and I began working with AnnMarie on this website, my life had become more sedentary. Making the commitment to myself to average 10K steps a day has helped me feel better in so many ways!

Some days require more time at work, so this portable walking pad helps me increase my daily steps while doing things like talking on the phone. Pair it with an adjustable standing desk to get work done on the computer while walking!

I love that walking is also a weight-bearing exercise that can help prevent bone loss.

5. Strength Training

Remember how we lose muscle mass as we age? Strength and resistance training is the best way to prevent that.

I do strength training 3-4 times a week, and it’s transforming my body!

Lifting weights, particularly progressively heavier weights to the point of near failure, builds muscle mass. More muscle leads to a higher metabolism, so your body burns more calories, even when resting.

And guess what? Resistance training is also great for bone health.

Bonus: Losing fat while increasing muscle makes me look and feel better than I did in my forties!

6. AlgaeCal Plus

Osteoporosis runs in my family, so I’m very concerned about doing things to improve my bone mineral density and naturally reduce any future problems.

My mother is 82 and is osteopenic. She discovered AlgaeCal calcium, and she’s amazing her doctors with her DEXA scan results as her bone density has been increasing ever since she started taking it!

AlgaeCal Plus is the only calcium supplement clinically proven to increase bone density. It’s a little more expensive than other calcium supplements, but if it’s the only one that actually works, then it’s also the only one worth spending money on, right?

I buy mine using Amazon’s Subscribe and Save program to save 15%.

7. Drinking enough water each day

Staying hydrated is important for everyone, but it’s even more important as we age. In fact, drinking enough water can actually help with many common menopause symptoms like hot flashes, headache, and fatigue.

Hydration helps with brain function, mood, sleep, digestion, and skin health.

So how much water should you drink?

It depends.

Generally, women should drink 11.5 cups of water per day, but that amount could increase when you work out.

You should also be mindful to drink water throughout the day. While coffee and tea can count toward your water intake, remember that caffeine can exacerbate some menopause symptoms.

Wondering how to drink that much water and not spend the day in the bathroom?

Honestly, it took my body a little time to adjust, and there were lots of extra bathroom breaks the first week!

I drink 20 ounces of water in the morning before and during breakfast, 24 ounces at the gym, 12 ounces with my creatine after working out, 12 ounces at lunch, 24 ounces during the afternoon, and 12 ounces at dinner.

8. Stretching

You’ve heard the phrase “use it or lose it,” right? This is so true when it comes to flexibility!

If we don’t stretch our muscles, tendons, and ligaments, they will lose elasticity as we age.

If you’re exercising, stretching your muscles before and after you work out is important to improve blood flow, flexibility, range of motion, and performance and reduce your chance of injury.

It’s so vital to stretch during this menopausal season of life to improve blood circulation (minimize risk of varicose veins), maintain bone health, and to help posture and balance.

There’s even some evidence that stretching just 10 minutes a day before bedtime can help with symptoms like hot flashes, depression, and sleep duration!

Not to mention, it just feels good.

Consider doing yoga on the days when you aren’t lifting weights to improve your balance, flexibility, and mindfulness.

9. Sleep Routine/Consistency

Overall health is affected by three things: what we eat, exercise, and sleep. Think of it like an equilateral triangle because all three are equally important.

Unfortunately, sleep disturbances are more common during menopause, thanks to hot flashes, night sweats, and excess cortisol.

I’ve been able to transform my sleep by making some changes at bedtime.

First, I started wearing a sleep tracker to get a better idea of how much sleep I’m actually getting.

Next, I put my phone away an hour before bed, or I use blue light blocking glasses if there’s work that I need to do in the evenings on my phone. I love to read just before falling asleep and my Kindle Paperwhite doesn’t give off any blue light.

I take a 5-in-1 bioavailable magnesium supplement with a cup of this tea about an hour before bed.

I’ve moved my bedtime earlier and get ready for bed about 30 minutes before bedtime to allow myself enough time to wash my face, do my skin routine, brush my teeth, set out my workout clothes for the morning, and stretch. I also strive to stick to the same bedtime and waking time, even on weekends.

There are definitely days when it varies, but staying consistent has helped my sleep so much that it’s worth it to stick to a routine!

Dropping my bedroom’s temperature to 63 degrees has also helped me stay cool and comfortable when I sleep. My husband uses an extra blanket and wears a hoodie, but let’s face it: it’s easier to warm up than to cool down.

Not looking at the time if I happen to wake up in the middle of the night has been a big game changer and I typically fall back to sleep within 3-5 minutes of waking instead of lying there for 2-3 hours!

All of these changes, plus my healthy diet and exercise, have helped reduce my cortisol, so my sleep is naturally better.