For years, talking about menopause was almost a whisper. A topic hidden in silence, as if it were something to be "passed through" and not understood. But today, that story is changing. More and more women—and science as well—are rewriting what it means to go through this stage, which doesn't mark an end, but rather a new beginning full of possibilities.

Because menopause isn't just a matter of hormones: it's a comprehensive experience that spans the body, mind, and emotions. Hot flashes, insomnia, fatigue, and mood swings are only part of the story. There's also the so-called "brain fog," that feeling of distraction and difficulty concentrating that many women experience but is rarely mentioned.

Adding the fact that youth is often associated with value and beauty, menopausal women may experience a decrease in self-esteem and feel pressured to conform to certain aesthetic ideals—as if they had to keep fitting into molds that no longer represent them. But more and more voices agree on the same thing: menopause doesn't take anything away from you; it gives you a new way of being in your body.

And the good news is that we’re living in a new era of women’s health. Today, people are talking about “positive menopause,” an approach that understands this stage from a holistic perspective—physical, mental, and emotional. Medicine is no longer focused solely on symptoms but on overall well-being. There are personalized therapies, non-hormonal treatments, tailored nutrition, and even apps that help track symptoms and offer real-time recommendations. Yes, technology has also reached this stage of life.

Diet also plays a fundamental role

According to recent studies, adopting a predominantly plant-based diet can offer significant benefits during menopause. This type of diet, rich in fiber, antioxidants, and phytoestrogens (such as those found in soy, flaxseeds, and whole grains), can help:

• Regulate hormone levels naturally.
• Reduce inflammation and improve cardiovascular health.
• Reduce symptoms such as hot flashes and mood swings.
• Promote weight control, thanks to its low saturated fat content.

Likewise, it is necessary to reduce or eliminate the consumption of ultra-processed foods, sugary drinks, salt, or foods high in sodium, as they can worsen discomfort associated with menopause, contribute to weight gain, inflammation, high blood pressure, and deterioration of bone health.
Hydration will depend on each woman's individual characteristics, such as her level of physical activity, the climate in which she lives, and the intensity of hot flashes, as these can cause significant sweating, increasing fluid needs.

Currently, hormonal treatments for menopause—known as hormone replacement therapy (HRT)—are tailored to each woman's profile and can be administered in different ways.

1. Comprehensive hormone therapy, also called systemic therapy: Systemic estrogen comes in the form of a pill, skin patch, ring, gel, cream, or spray. It generally contains more estrogen than other hormone therapies.
2. Low-dose vaginal estrogen: Comes in the form of a cream, tablet, or ring. It generally has less estrogen than systemic therapy, which reduces the amount of estrogen that the body absorbs.

It is essential to emphasize that determining whether HRT is suitable, particularly if you have any potential contraindications, is a collaborative process. It is not a decision that should be made alone or without the guidance of an experienced medical professional.

During menopause, testosterone levels also decline, which can cause a series of symptoms that are difficult to recognize, as they are often attributed solely to estrogen.
Recent studies have shown that low doses of testosterone can increase libido and improve sexual experience in about 50% of women who try it. However, it’s not an immediate solution, since female sexual function is influenced by many other factors, such as emotional state and relationship dynamics. In addition, some women report that testosterone has improved their energy, mental clarity, and overall well-being, although scientific evidence on this remains limited.

While testosterone may provide benefits for some women, it can also carry certain risks. Side effects may include acne, excessive hair growth, irritability, voice changes, and alterations in the menstrual cycle. In addition, high levels can increase the risk of endometrial cancer due to the conversion of testosterone into estrogen in the body.

To minimize risks, experts recommend close medical follow-up and monitoring of blood hormone levels.

But research continues to advance…

A study presented at the ENDO 2025 conference brought good news for many women going through menopause: combining hormone therapy with tirzepatide—a drug used to treat obesity—significantly boosts weight loss.

For 18 months, 120 postmenopausal women were evaluated. The result?

• Those who used both treatments reduced their body weight by 17%
• Compared to 14% of those who took tirzepatide alone
• And 45% managed to lose at least 20% of their total weight

The combination of hormone therapies and specific medications could become a more effective and personalized approach for addressing the typical metabolic changes of this stage: abdominal fat, loss of muscle mass, and fluctuations in metabolism. Science continues to advance, and with it, new ways to support women during this stage with more options, information, and better results.

But this isn't the only innovation. Non-hormonal alternatives (such as estrogen receptor modulators or neurochemical treatments for hot flashes) are also being developed today, ideal for those with medical contraindications.

Another promising field is the study of the estrobolome—the gut microbiota that regulates estrogen metabolism. Recent research suggests that restoring its balance with specific probiotics can decrease symptoms such as irritability, vaginal dryness, and poor bone health.

Far from being a stage of loss, menopause can become a turning point. A time to reconnect with the body, listen to what it needs, and take conscious care of oneself. The key lies in the balance between the natural and the scientific, the physical and the emotional. And, above all, in leaving taboos behind and beginning to talk about this stage with the naturalness and respect it deserves.

SOURCE: www.mayoclinic.org