How to Manage Menopause And Stay on Top of Your Health in Your 50’s

mother and daughter

As women get older, they are faced with several different changes in their bodies. One of the most common and talked about changes is menopause. It can be difficult for some women, but you can do things to help make it easier on yourself.

According to Statista, there were around 21 million women between the age of 50 years to 60 years in the US in 2021. In this post, we will talk about what menopause is and what you can do to manage your body through these changes so that you stay healthy throughout this period.

Level Up on Sleep

Sleep is one of the essential parts of managing menopause, and it should be addressed if you’re having trouble sleeping. Your healthcare provider may prescribe medication to help with sleep problems or recommend lifestyle changes to help improve your quality of sleep. According to the CDC, adults between 18-60 need at least 7 or more hours of sleep every night.

Other tips that may help include keeping regular daily routines so that you go to bed and wake up at the same time each day, spending time outdoors, exercising regularly, avoiding bright lights at night, listening to relaxing music before going to bed, and creating a relaxing atmosphere in your bedroom such as lighting candles or burning incense.

Be Prepared for Hot Flashes

Hot flashes are common menopause symptoms. You may experience them for years, which can last several months before going away. These are sudden feelings of warmth that quickly spread over your face and up to your neck. They usually start on one side of your body, but sometimes they’ll happen all over at once. 

The sensation lasts less than 30 seconds, then it goes away, but once you start having them, they’re likely to come back later in the day or week. They get worse as you move closer toward menopause. According to WebMD, the average age for menopause is 51.5 years, when you may feel the worst of hot flashes.

How often do hot flashes happen? Everyone’s experience is different – some women have hot flashes once in a while, others have them every day, and others only have occasional hot flashes. In contrast, other symptoms persist more consistently throughout their lives. 

If you’re experiencing this kind of cycle where there’s no pattern yet, but it seems like things could get worse if left unchecked, that might mean that it’s time for some proactive steps toward managing these symptoms so that they don’t impact your life too much.

Contact a Good Gynecologist

Once you’ve decided to start managing your menopause, the next step is to find a gynecologist who’s a good fit for you. If there aren’t any doctors in your area that fit these criteria, or if the ones who do are out of network with your insurance, then it might be worth considering traveling away from home or work so that you can find one who does.

For example, if you are in Brooklyn, there are 2,240 gynecologists in New York, according to the Bureau of Labor Statistics, for you to check out. You can check out Brooklyn gynecologists like Doral Health & Wellness, where you can get checked by experienced gynecology experts in a state-of-the-art facility. Apart from menopause, they also provide consultation for pregnancy, STD, and urology surgeries.

While this may seem an inconvenience initially, remember that good health is essential and should always come before convenience. Once you’ve found a good doctor, here are some questions to ask them before making an appointment. Do they have experience treating menopause? Do they use natural remedies such as herbs or hormones? What are their fees? Is there anything you should know about them?

Know Your Body Better Than Ever

Knowing your body’s limits is a crucial way to stay healthy. Knowing when you’re pushing yourself too hard can avoid injury and illness. It also helps you take preventative measures before serious health issues arise.

For example, suppose you know that your heart rate reaches its maximum at 180 beats per minute (bpm). In that case, you should avoid exercising in the heat or at higher altitudes where the air is thinner and your body has more difficulty getting oxygen. These conditions would cause your heart rate to increase beyond its maximum capacity without proper preparation or acclimation.

Don’t be Ashamed of Your Body

mother and daughter

Menopause is a natural part of aging, and it’s not something to be ashamed of. Menopause doesn’t have to be a debilitating condition; it can be an empowering experience for many women.

You’re not alone in your experience, either! Many women have gone through this stage in life and have more than likely shared their own stories with you about how they got through it. Most likely, these conversations took place with someone close to them who was going through menopause as well.

Women are no longer silently enduring this phase in life; they’re looking toward each other for support and guidance on how best to manage their symptoms while staying on top of their health throughout this new chapter.

Give Yourself a Break

You may have to give yourself a break and allow yourself to rest. It’s not easy, but it’s essential. You may need to remind yourself that you are doing the best you can and that it’s okay not to be perfect. 

The reality is that none of us is perfect, so why should we expect ourselves to be? The same goes for how much you are non-disabled in your 50s. We’ve all got our limitations, so beating yourself up about them is no use.

As we age, we need more sleep than when we were younger because our bodies are slowing down in many ways. It includes getting enough sleep at night and during the day if needed. But don’t let this interfere with your ability to go out and socialize with friends or enjoy an occasional evening on the couch with your partner.


Menopause is a natural part of life, and it’s essential to understand how it affects your body. A woman’s hormone levels fluctuate at different points in her life, but the most drastic shift occurs during menopause. When estrogen levels go down, women experience hot flashes, night sweats, and other common symptoms like vaginal dryness and mood swings. 

Although these symptoms can be uncomfortable, they’re not dangerous or life-threatening and don’t last forever. With proper care, you can successfully manage menopause so that it doesn’t interfere with your health or lifestyle.