Does Menopause Have to Be a Difficult Period in Women’s Lives?
- Dec 2, 2025
- 5 min read
Updated: Dec 3, 2025
Anna Hirsch-Nowak is a certified holistic nutritionist and holistic wellness coach. She helps clients return to balance and psychophysical well-being. She shows how to live more in tune with yourself. She is the author of the eBook “Menopause – Your Inner Power.”
Menopause is often seen as a difficult transition, but it can also become a deeply empowering turning point. This article offers clarity, compassion, and practical guidance to help women understand their changing bodies and embrace menopause as a time of renewal, strength, and self-discovery.
Menopause: Valuable or bothersome?
Menopause is a natural stage in every woman’s life, resulting from the end of ovarian activity, the cessation of menstruation, and hormonal changes occurring in the body. Personally, however, I see it as a kind of revolution, a transformative process that affects not only the body but also the emotional and mental spheres.
It can become a time of deepened self-awareness, personal growth, and the redefinition of one’s femininity. For me, it is a period of intense professional and personal changes, but also a moment for building the most important relationship - the relationship with myself. It can be a very valuable time if we learn to listen to our bodies and their needs.
Is there really anything to fear when approaching menopause?
Fear of aging or changes in how one perceives their femininity is natural. However, it is important for women to understand that menopause is a biological process similar to puberty, inevitable, yet possible to experience consciously and gently.
Although every transition involves some loss, menopause also brings many new opportunities. It is a time when women gain more space for themselves, can pursue long-postponed dreams, invest in development, or even completely change their career path. In my opinion, menopause is not a crisis but a metamorphosis, the beginning of a very creative phase of life.
What changes occur in the body during this period of life?
The most significant changes are hormonal. The menstrual cycle becomes irregular, with longer or shorter intervals between periods and fluctuations in bleeding intensity. Spotting may also occur due to decreased progesterone or fluctuations in prolactin.
Lower estrogen levels lead to hot flashes, night sweats, mood swings, vaginal dryness, and dry skin. At the same time, the course of menopause largely depends on a woman’s overall health.
Women who take care of their diet, activity levels, circadian rhythm, and recovery typically experience this stage more smoothly, whereas those with excess weight, hormonal imbalances, or chronic inflammation may have more severe symptoms.
What happens to women’s immunity and mood?
Immunity is influenced by many factors, and menopause itself does not necessarily weaken it. If the body has been neglected earlier, the consequences may be more noticeable.
Mood swings, however, are much more common because declining estrogen levels reduce serotonin and dopamine and disrupt sleep patterns.
Additionally, life factors compound the experience, such as “empty nest,” parents’ illnesses, changes in relationships, or reflection on the passage of time. Helpful tools include:
Regular physical activity,
A diet rich in omega-3 fatty acids, vitamins, and minerals,
A regulated circadian rhythm,
Meditation and relaxation techniques,
Psychotherapy,
Contact with nature,
Supportive relationships,
Hormone replacement therapy.
Should nutrition be radically changed during this time?
The diet during menopause should be neither restrictive nor nutrient-dense. This is a time when the body needs high-quality “fuel”. Protein, healthy fats, vitamins, minerals, and proper hydration. Nutrition is key, and healthy eating should be a lifelong habit, not only during menopause. A wholesome diet based on fresh, unprocessed, local foods is the foundation of health and longevity.
How we go through menopause is shaped by the habits we build for many years. Therefore, healthy routines should be established long before the first symptoms appear.
Which foods are the most beneficial?
The most important thing is an adequate intake of high-quality protein, which is often lacking. Combined with fiber (vegetables, fruits, whole grains) and healthy fats (olive oil, avocado, nuts, butter), it supports metabolic stability and helps maintain a healthy body weight. Particularly valuable foods include flaxseed, green tea, olive oil, cocoa, bee pollen, leafy greens, berries, avocado, and sprouts.
It is wise to avoid simple sugars, white flour, excessive starch, and alcohol, which can intensify menopausal symptoms.
Which biohacking tools can be used during menopause?
Biohacking is a set of tools that support conscious health management. During menopause, practices that reduce stress and regulate hormonal balance are especially valuable, meditation, breathing techniques, grounding, walks in nature, limiting digital stimuli, and mindful eating. Small steps, implemented consistently, bring the best results.
I personally recommend introducing small daily routines that bring noticeable effects even in a short time, for example: drinking a glass of warm lemon water on an empty stomach, taking a daily 20-minute walk outside, adding vegetables to every meal, or practicing even a 5-minute evening meditation.
Which supplements are truly helpful?
Supplementation should be tailored individually, based on blood tests and health assessment. However, during menopause, the diet should be rich in:
Omega-3 fatty acids,
Phytoestrogens, and
Polyphenols.
Helpful supplements include magnesium, creatine, collagen, vitamin C, zinc, iodine, and B vitamins, as well as adaptogens and herbs (Shatavari, Ashwagandha, red clover, Rhodiola rosea, Reishi, Mumio, Shilajit).
In more severe cases, hormone replacement therapy may be worth considering.
Which biohacking techniques are a “must-have” for women 40+?
The most important, apart from a nutrient-dense diet, are:
Stress-reduction techniques (meditation, breathing practices),
Daily contact with nature,
Grounding,
Regular physical activity,
Maintaining a healthy circadian rhythm and at least 8 hours of sleep,
Staying in touch with oneself and listening to one’s body.
Living in alignment with the natural rhythm of the day and seasons significantly improves well-being and reduces the intensity of menopausal symptoms.
What are the biggest problems associated with menopause?
The most common issues I encounter in my work are:
Restrictive diets and irregular eating,
Excess simple carbohydrates, alcohol, and processed foods,
Lack of physical movement or inappropriate types of activity,
Disrupted circadian rhythm,
Chronic fatigue and prolonged stress,
Difficulty maintaining personal boundaries and caring for one’s physical and emotional needs.
However, menopause can be an ideal time to realign one’s priorities - in health, relationships, and career.
Some piece of advice for women, 40+
In my opinion, the three most important elements of wellbeing for women 40+ are:
Regular physical activity is the foundation of longevity,
A balanced, nutrient-rich diet is the basis of physical health,
The ability to set boundaries and care for one’s needs is the key to psychological well-being.
I describe these issues in detail in my eBook “Menopause – Your Inner Power”, which I highly recommend to all women preparing for this stage of life. The book is available for download on my website.
Read more from Anna Hirsch-Nowak
Anna Hirsch-Nowak, Health & Wellness Coach, Certified Nutritionist
Anna Hirsch-Nowak is a certified holistic nutritionist, holistic wellness coach, and menopause coach. She helps clients return to balance and psychophysical well-being. She is a guide and partner for her clients. She helps them identify their needs and accompanies them on their journey toward improving their lifestyle and wellness. She is the author of the eBook “Menopause – Your Inner Power.” She is currently a student at the FMCA Academy. Her mission is to help people draw health from the connection of body, spirit, and mind.
