If you're a woman who's ever stood in front of the freezer trying to cool off at 3 a.m., forgotten the name of your coworker mid-sentence, or felt like your body has suddenly switched operating systems, you’re not alone.  

These changes are common during the menopause transition, a natural phase every woman will face.

For too long, this milestone has been downplayed and dismissed – or treated as a punchline. That’s finally changing. More women are speaking up, clinicians are listening, and a long-overdue conversation is taking shape about what menopause means and how to manage it.

What is menopause, really?

Menopause marks the point when menstruation has officially stopped for 12 consecutive months, but the story begins earlier. Hormonal shifts start during perimenopause, a transitional phase that can last 4-8 years and often begins in the early 40s.1

Symptoms of shifting hormones like brain fog, fatigue, mood swings, and hot flashes may last a decade or more. For many, these changes unfold alongside other life stressors – like aging parents, career demands, or caregiving duties – making the burden even heavier.1,2

The cost of silence

The impact isn’t just personal. Untreated menopause symptoms significantly reduce productivity, increase absenteeism, and drive higher turnover, costing the U.S. an estimated $26 billion annually.3,4

Yet despite the economic and personal stakes, menopause remains one of the most under-researched and underfunded areas in medicine. Historically, it’s been framed as an inevitable decline rather than treatable. Medical training often overlooked it entirely.5

One example: genitourinary syndrome of menopause (GSM), which causes vaginal dryness, pain during sex, and urinary symptoms in up to 87% of menopausal women. Still, many clinicians aren’t trained to recognize or treat it.6

Misconceptions about hormone therapy (HT) have added to the problem. A now-refuted 2002 study sparked fears that caused HT use to plummet from 40% to less than 6% in just a decade.7 The result? Many women delay care or feel isolated just when they need the most support.1,6

Menopause is having its moment

But in 2025, the silence is breaking.

Media coverage, from Super Bowl ads to celebrity advocacy, has pushed menopause into the mainstream. Documentaries like “The M Factor” have brought overdue attention to this widespread health issue.7

Medical institutions are responding, too. Menopause is being prioritized in physician training.7 The Menopause Society’s 2024 recommendations call for flexible scheduling, manager training, and better workplace accommodations for those experiencing symptoms of menopause that impact work.3,4,8

And one of the most persistent myths – that HT is too risky – is finally being reevaluated. New evidence shows that HT is safe and effective for many women, particularly when started near the time of menopause.1,7

What works: Treatments and lifestyle support

While there’s still work to be done, women today have a wider range of treatment options than ever before to manage menopause symptoms and improve quality of life.

1. Hormone therapy 

Current evidence shows that HT is an effective option for treating hot flashes, night sweats, and vaginal dryness, especially for women under 60 and within a decade of menopause.1

HT may even offer cognitive benefits. Research suggests that hormone therapy may play a role in reducing the risk of Alzheimer’s and other dementias when started early.9

2. Lifestyle changes and holistic therapies

For those seeking nonhormonal treatment options, either in combination with HT or on their own, here’s what experts recommend.

  • A plant-based diet rich in fruits, vegetables, and soy foods may help reduce hot flashes.1
  • Dancing – yes, dancing – can improve mental and physical health in meaningful ways during the menopause transition. According to a summary of dance studies, a wide variety of dance types, including Zumba and jazz dance, can offer benefits.10  
  • Cognitive behavioral therapy (CBT) can help reduce distress from hot flashes and mood swings.
  • Mindfulness practices like yoga, meditation, and breathwork can support stress relief and better sleep, as well as lessen the severity of hot flashes.
  • Clinical hypnosis has been shown to lessen the intensity and frequency of hot flashes and improve sleep and relaxation.

Reframing menopause

This surge in visibility has sparked a broader awakening, reframing menopause not as an ending, but as a powerful transition full of possibility, purpose, and renewed self-understanding.

Consider the fact that today’s average woman has more than a third of her life ahead of her after menopause. That’s not a decline; that’s an opportunity for growth.

New rules for the third act of life might include:1

  • Challenging the script. Stop dreading aging. Replace negative self-talk with facts, optimism, and curiosity about what’s next.
  • Redrawing your time pie. Take a hard look at how you spend your time. Then intentionally reshape your day to match your values.
  • Prioritizing your “big rocks." Identify what matters most (family, health, purpose) and build your life around those essentials, not the clutter.
  • Caring for yourself like you matter. Move your body, eat well, sleep enough, and pamper yourself – because you deserve it.

What comes next?

Think of menopause not as an ending, but as a recalibration. Whether that means redefining professional goals, cultivating deeper personal connections, or simply sleeping through the night again, postmenopausal years can offer clarity and peace. As the cultural narrative evolves, so too should your expectations of what’s possible.

A word from Thorne

In addition to diet and lifestyle recommendations discussed above, consider a botanical formula like Thorne’s Meta-Balance to support you during this natural life change. And it’s never too early to start banking bone, whether you are close to menopause or not. Thorne’s suite of bone health products includes vitamins D and K, as well as calcium, magnesium, and multi-ingredient products.

References

  1. Faubion SS, ed. The New Rules of Menopause. Mayo Clinic Press; 2023.
  2. Saadedine M, Safwan N, Kapoor E, et al. Association of informal caregiving and menopause symptoms in midlife women: a cross-sectional study. Mayo Clin Proc. 2025;100(1):42-51.
  3. Faubion SS, Enders F, Hedges MS, et al. Impact of menopause symptoms on women in the workplace. Mayo Clin Proc. 2023;98(6):833-845.
  4. Menopause Society Menopause and the Workplace Advisory Panel. Menopause and the workplace: consensus recommendations from The Menopause Society. Menopause. 2024;31(9):741-749.
  5. Allen JT, Laks S, Zahler-Miller C, et al. Needs assessment of menopause education in United States obstetrics and gynecology residency training programs. Menopause. 2023;30(10):1002-1005.
  6. Faubion SS. Why do we know so little about genitourinary syndrome of menopause?. Ann Intern Med. 2024;177(10):1437-1438.
  7. Faubion SS, Shufelt CL. A new era in menopause management? JAMA. Published online August 22, 2024.
  8. Regensteiner JG, McNeil M, Faubion SS, et al. Barriers and solutions in women's health research and clinical care: a call to action. Lancet Reg Health Am. 2025;44:101037.
  9. Song Q, Wang Q, Wu D, et al. Association between duration, initiation time, routes, and formulations of menopausal hormone therapy use and Alzheimer disease in women: a systematic review and meta-analysis. J Pharmacol Exp Ther. Published online March 19, 2025.
  10. Liao D, Mo L, Chen M. The effectiveness of dance interventions on health-related outcomes in perimenopausal, menopausal, and postmenopausal women: a systematic review and meta-analysis. Healthcare (Basel). 2025;13(8):881.