the Ultimate Guide to Thriving through Menopause and Beyond

The Ultimate Guide to Thriving through Menopause and Beyond

Menopause marks a powerful shift in a woman’s life—a time of transformation, release, and potential rebirth. While often framed through a lens of loss or discomfort, menopause can be a rich and empowering phase when met with knowledge, self-compassion, and the right support.

At Meraki Integrated Wellness, we believe in embracing this transition with intention and grace. This guide offers a blend of time-tested wisdom and modern tools to help you thrive, not just survive, during menopause and the years that follow.

1. Reflexology: Rebalancing from the Ground Up

Reflexology is a gentle, non-invasive therapy that works by applying pressure to specific points on the feet, hands, or ears—each corresponding to different organs and systems in the body. During menopause, reflexology can be incredibly supportive in:

• Balancing hormones by targeting reflex points related to the endocrine system/hormonal system (pituitary, adrenal, thyroid, and ovaries).

• Reducing stress and anxiety, which can exacerbate symptoms like hot flushes and sleep disturbances.

• Easing digestive changes, often impacted by hormonal fluctuations.

• Improving circulation and lymphatic flow, helping the body detoxify more effectively.

Consider a regular reflexology routine—weekly or biweekly—to support your body's natural rhythms and recalibration during this time.

2. Ear Seed Placement: Subtle Power, Big Shifts

Ear seeds are tiny beads (often made from vaccaria plant seeds or gold-plated pellets) placed on specific points on the outer ear to stimulate the body’s energetic and nervous systems. This gentle form of auriculotherapy can:

• Alleviate symptoms such as insomnia, irritability, and low mood.

• Support cravings or weight management through points related to metabolism and appetite control.

• Calm the nervous system via shen men, a powerful ear point for emotional balance.

They’re discreet, easy to wear, and can offer ongoing support between sessions. Always work with a trained practitioner to ensure correct placement for your unique needs.

3. Nourishment: Food as Foundational Medicine

Menopause is a time to nourish deeply. As estrogen levels decline, your body’s nutritional needs shift. Focus on:

• Protein to maintain muscle mass and blood sugar balance. Work towards a minimum of 100 grams/day and work up to 1 gram/lb of your ideal body weight.

• Healthy fats (like avocado, olive oil, and omega-3s) to support brain function and reduce inflammation.

• Calcium and magnesium-rich foods to strengthen bones and ease anxiety.

• Phytoestrogens, such as flaxseeds, fermented soy, and chickpeas, which may help balance hormones naturally. Keep this in balance, not tot much, not too little!

Stay hydrated, limit caffeine and alcohol, and prioritize gut-friendly foods like fermented veggies and bone broth to optimize nutrient absorption.

4. Movement: Move How You Love

Exercise is medicine—especially during menopause. The key is to move in ways that feel good and sustainable.

• Strength training helps counteract age-related muscle loss and supports bone density.

• Walking, yoga, and dance promote joint health, mood stability, and cardiovascular strength.

• Restorative practices like stretching, yin yoga, or somatic movement help release stored tension and calm the nervous system.

Aim for consistency over intensity. Movement should feel like a celebration of your body, not a punishment. There are free versions of these to follow on YouTube, or reach out and I can share with you what I love! Make it fun and change it up!

5. Mind-Body Connection: Tuning Inward

This is a potent time to reconnect with your inner wisdom. Stress and emotional buildup can intensify menopause symptoms, so tools that support emotional regulation and nervous system balance are essential:

• Breathwork: Simple deep breathing or techniques like box breathing can reduce hot flushes and anxiety.

• Meditation and mindfulness: Even 5 minutes a day can enhance clarity, reduce overwhelm, and help you stay grounded.

• Journaling: A safe space to explore your evolving identity, desires, and challenges.

• Energy work (like Reiki or craniosacral therapy): Gentle ways to recalibrate and support emotional processing. I know of an amazing Reiki Practitioner!!

  
  

6. Sleep: Sacred and Non-Negotiable

Many women struggle with sleep disruptions during perimenopause and beyond. Make sleep a priority by:

• Creating a wind-down ritual that includes dim lighting, calming scents (like lavender), and tech-free time.

• Supporting melatonin production with magnesium, L-theanine, or herbal teas like chamomile or passionflower. Melatonin creation starts in the morning! Get out into the sunlight each morning for 10-20 mins. This sets you up for your sleep!

• Considering reflexology or ear seeds specifically placed to support adrenals, pituitary gland, and pineal gland for better circadian regulation.

  
  

7. Community and Support: You’re Not Alone

Menopause can feel isolating if not openly talked about. Seek or create spaces where you feel seen and supported—whether that’s through a women's circle, a support group, or working with a menopause-informed practitioner or coach. We need to talk more about this, and we need, as women, to support each other with love and kindness during this transition. Call a girlfriend and ask her how she is doing with it all.

Sharing stories and experiences helps normalize this transition and creates room for healing, laughter, and solidarity.

Final Thoughts

Menopause isn’t the end of vitality—it’s a doorway to a deeper, wiser, more embodied version of yourself. With holistic tools like reflexology, ear seeds, nourishing food, joyful movement, and community, this phase can be one of the most empowered of your life.

At Meraki Integrated Wellness, we’re here to walk beside you with personalized care, compassionate guidance, and an unwavering belief in your body's ability to thrive.

You are not broken. You are becoming.