Navigating Menopause: Supporting Menopausal Hormone Therapy Through a Healthy Lifestyle

Menopause is a natural biological process that marks the end of reproductive years for women and people assigned female at birth. This phase is characterized by fluctuating hormone levels, primarily a decline in estrogen and progestogen produced by the ovaries. The hormonal changes during this period can lead to various discomforting symptoms, such as hot flashes, night sweats, headaches, insomnia, fatigue and vaginal dryness. 

If you’re having a hard time with these challenges, your health care provider might recommend menopausal hormone therapy  (MHT), a medical intervention designed to lessen menopause symptoms. “MHT effectively reduces hot flashes, night sweats and vaginal discomfort and helps prevent bone loss and osteoporosis,” said Nathan Fairbourn, D.O., Obstetrics and Gynecology at Inspira Medical Group. “However, MHT alone won't make these symptoms go away completely. That’s where lifestyle modifications like a healthy diet, sleep and exercise can further support your body and manage symptoms by improving overall health.”

Here’s how you can design a lifestyle that helps support your body through MHT.

1. Sleep

“Good sleep quality is essential for overall well-being,” said Dr. Fairbourn. Adequate sleep helps manage mood swings, irritability and fatigue commonly associated with menopause and can result in fewer nighttime awakenings due to hot flashes and night sweats, allowing MHT to work more effectively in reducing these symptoms. Creating a calming sleep routine and maintaining a consistent sleep schedule can help reduce sleep disturbances that can result from hormonal changes.

2. Exercise

MHT helps regulate hormone levels, and regular physical activity can do this too, making MHT more effective. Exercise can also help you maintain a healthy weight. “This is particularly important as hormones can be stored in excess body fat and make symptoms like mood swings worse,” Dr. Fairbourn explained.

Exercise can also help protect your bone health, another benefit of using MHT. “Weight-bearing exercises, like walking or strength training, are particularly beneficial for preserving bone density and preventing osteoporosis,” said Dr. Fairbourn.

3. Diet

What you eat can impact your menopause symptoms. A balanced diet rich in whole grains, fruits, vegetables and lean proteins provides essential nutrients to help manage weight, support bone health and boost energy levels—all important factors in managing your menopause symptoms. “Calcium and vitamin D intake through diet or supplements can also complement the bone-preserving effects of MHT, reducing the risk of osteoporosis,” Dr. Fairbourn added. Additionally, avoiding caffeine, spicy foods and alcohol can minimize hot flashes and night sweats.

3. Stress reduction

Chronic stress triggers the release of the hormone cortisol, which can disrupt hormonal balance and impact the effectiveness of MHT. High stress levels can also make menopause symptoms such as mood swings, irritability and anxiety worse. Stress management techniques—mindfulness, meditation or relaxation exercises like yoga—can help reduce mood disturbances and enhance the benefits of MHT. 

“Lower stress levels can help you better cope with the changes happening in your body, making the MHT experience more comfortable and effective,” said Dr. Fairbourn.

Making MHT work for you

“MHT can be a valuable tool in managing the symptoms of menopause, but it’s most effective when combined with a healthy lifestyle,” said Dr. Fairbourn. “Making positive changes to your diet, exercise routine, sleep and stress management can enhance the benefits of MHT and help you navigate this phase of life with greater ease.” 

However, it's essential to work closely with your health care provider to manage any MHT side effects or risks. 

Inspira Medical Group offers an experienced team of women’s health specialists throughout Cumberland, Gloucester and Salem counties. To begin your journey to find a women’s health care provider at Inspira.