Menopause Puzzle: Simple Solutions for Perimenopause Symptoms
Have You Ever Tried Solving a Puzzle With 500 or 1000 Pieces?
If so, you know it takes patience, multiple attempts, and sometimes a few deep breaths before the picture starts to come together.
Dealing with perimenopause and menopause is much the same.
In a recent post, I shared what to expect in terms of signs and symptoms during this stage of life. Reading through that long list can feel overwhelming, I know. But here’s the reassuring part: half of the world’s population goes through it meaning that we are in this together.
The Menopause Puzzle
Knowing the symptoms is just the first step. The real question is: what can you do to feel better?
Think of it like a puzzle. You gather all the possible pieces, then slowly arrange them in a way that fits your life. And just like no two puzzles are identical, no two women’s journeys through (peri)menopause are the same.
First, a gentle reminder
Whatever you do, please don’t suffer in silence. Don’t put on a brave face and try to “push through” if you’re not feeling well. There are solutions. There is support. And you deserve both.
The Puzzle Pieces
Here are some of the “pieces” that can make a difference. Not all will be right for you, and you
don’t need to use them all. The key is to explore, try, and then stay consistent with what works
for you. .
● Tune In and Listen: Notice how your body and mind respond to your choices.
Awareness is the first step to change.
● Track Your Symptoms: Patterns give you insight and make conversations with your
doctor or coach much more effective.
● Upgrade Your Nutrition: Midlife brings new needs. Focus on balanced meals with
plenty of plants, protein, healthy fats, and complex carbs. Phytoestrogen-rich foods (like
soy, flax, chickpeas) and anti-inflammatory choices can support hormones and vitality.
● Nutrition Supplements: Helpful in some cases, but remember: they are meant to
supplement, not replace, good food habits.
● Stay Active: Think of movement as a hexagon: strength training, cardio, balance,
stretching, recovery, and smart nutrition. Together, they keep your muscles strong,
metabolism humming, and body resilient.
● Manage Stress; Meditation, time outdoors, or simply giving yourself permission to be
instead of constantly doing helps your body respond better to everything else.
● Prioritize Sleep: Quality rest restores hormone balance, improves metabolism, and lifts
energy.
● Talk About It: Share your feelings. No one wins a gold medal for handling everything
alone.
● Seek Mental Support: If talking with friends or partner isn’t enough, a counselor or
therapist can help carry the load.
● Rest Your Brain: Step away from constant screens. It supports sleep, stress
management, and mental clarity.
● Check Your Health Markers: Simple tests can reveal areas needing extra support.
Don’t skip them.
● Consider HRT (Hormone Replacement Therapy) — Estrogen, progesterone, or
testosterone in different forms may ease symptoms. A menopause-trained doctor can
guide you. And if one approach doesn’t feel right, remember: second opinions are
always allowed. HRT can be a powerful tool, but it’s not magic. Lifestyle shifts remain
essential.
● Be Kind to Yourself : Offer yourself the patience and compassion you’d extend to a
dear friend. This is wisdom, not a weakness..
Putting it together
Unlike a traditional puzzle, you don’t need every piece to make it work. Your solution will look different from your sister’s, your colleague’s, or your neighbor’s. And that’s exactly how it should be.
What matters is that you find the pieces that help you feel whole, vibrant, and like yourself again.
And if it feels too overwhelming to do alone? Reach out. That’s what I’m here for. For more support, guidance and tools, you can also explore our services, including our Feasting while Fasting Program and Nourish to Flourish Course.
Your journey begins right where you are.
With health and happiness,
Dr. Malin Garemo
Registered Dietitian (MSc), PhD Nutrition
PS. The last actual puzzle I solved was a Frida Kahlo puzzle last Christmas.
