Menopause Doesn’t Have to Be Endured in silence: How to Take Control and Thrive

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Unni Greene, C.M.T., C.S.N.C., C.M.C.
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For too long, menopause has been something women were expected to just “deal with” in silence. Hot flashes, mood swings, weight gain, and sleepless nights? That’s just part of getting older—right? Wrong. While menopause is a natural transition, the idea that women have to suffer through it alone is outdated.

The truth is, there’s a lot you can do to manage symptoms, feel strong in your body, and keep living life to the fullest. It starts with understanding what’s happening and making small, impactful changes to support your health. Working with your health care provider in conjunction with lifestyle changes you can make will help you navigate this transition.

1. Fuel Your Body the Right Way

Hormonal changes can slow metabolism, weaken bones, and mess with digestion. But the right nutrition can make a huge difference. Focus on:
  • Protein to maintain muscle and keep your metabolism steady
  • Healthy fats (avocados, nuts, olive oil) to support brain and hormone health
  • Calcium & Vitamin D to protect bones and prevent fractures
  • Phytoestrogens (found in flaxseeds, soy, and legumes) to help balance hormones naturally

2. Strength Train Like Your Health Depends on It (Because It Does!)

Menopause speeds up muscle loss and increases the risk of osteoporosis, but strength training can slow down—or even reverse—these effects. If you haven’t already, add:
  • Weight training (even just bodyweight exercises) to build strength and keep bones strong
  • Low-impact cardio (walking, swimming, cycling) to protect your heart
  • Balance & flexibility work (yoga, Pilates) to prevent injuries and keep you moving with ease

3. Stress Less, Sleep More

Ever feel like your stress levels are through the roof? That’s cortisol, your stress hormone, running wild—and it can make menopause symptoms even worse. Here’s how to calm things down:
  • Deep breathing & mindfulness to lower cortisol and reduce anxiety
  • A bedtime routine (dim the lights, avoid screens, cool down the room) to improve sleep
  • Magnesium-rich foods (pumpkin seeds, spinach, almonds) to help you relax naturally

4. Supplements & Alternative Therapies: What Works?

Not every woman needs supplements, but some can be helpful:
  • Omega-3s to fight inflammation and support brain health
  • Adaptogens like ashwagandha and maca root to ease fatigue and stress
  • Herbal remedies (red clover, black cohosh) that may help with hot flashes and mood swings.

5. Stop Suffering in Silence—Get Support!

The biggest mistake women make during menopause? Going through it alone. This is not just something to “push through”—it’s a major life shift that deserves attention and care.

Unni Greene, C.M.T., C.S.N.C., C.M.C.

Unni Greene, C.M.T., C.S.N.C., C.M.C., is a certified personal trainer, nutritionist, and menopause coach who helps women stay strong, energized, and confident through midlife and beyond. She’s passionate about breaking the silence around menopause and giving women the tools to feel their best. Whether through in-person coaching at the Pinecrest Community Center or virtual consultations, she helps women create personalized fitness and nutrition plans to take control of their health.

You don’t have to just accept the struggle—there’s a better way. For more information or to schedule a consultation, contact Unni at Unnigreene@gmail.com or visit www.UnniFit.com

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