Beyond HRT: A Holistic Guide to the Menopause Midlife Transition
Beyond HRT: A Holistic Guide to the Menopause Midlife Transition
Sandra Spencer
As a 57-year-old woman who has transitioned through menopause, I’ve experienced firsthand the challenges that come with this natural phase. The hormonal fluctuations, the mood shifts, the body and joint pain, the changes in metabolism—it all felt overwhelming at times.
I remember one night, sitting in the kitchen long after everyone had gone to bed. I was exhausted but wired, tears behind my eyes for no obvious reason. Something in me knew: this wasn't just hormonal chaos. It was my body trying to speak. That was the night I stopped trying to "fix" myself and started listening instead.
“The body doesn’t speak in words. It speaks in symptoms.” Dr.Claudia Welch
In my practice as an Ayurvedic Counsellor, Board Certified Nutritional Therapist and Women's Health Coach I’ve come to understand that supporting hormone balance isn’t just about adding a supplement or a medication like hormones. It’s about returning to a rhythm that supports your biology, your energy, and your essence.
Hormone Replacement Therapy (HRT): A Deeper Look for the Menopause Midlife Transition
Hormone Replacement Therapy has helped many women manage their symptoms—but it doesn’t work for everyone, and it doesn’t always address the deeper imbalances. The 2002 Women’s Health Initiative (WHI) study raised red flags, but more recent research shows that, when properly prescribed, HRT can be helpful and safe for many.
"Hormone therapy can help, but it cannot replace sleep, rest, connection, or nutrition. We must treat the whole woman, not just the symptoms."— Dr. Aviva Romm
For some women, HRT is a helpful ally. For others, it doesn't move the needle. A holistic approach goes deeper, looking at the terrain the hormones operate in: stress, rhythm, nourishment, and nervous system function.
1. Support Your Circadian Rhythm
“Your hormones are downstream from your circadian rhythm.”— Dr. Satchin Panda
Your circadian rhythm regulates sleep, hormone production, metabolism, and energy. When disrupted by screens, irregular schedules, or lack of sunlight, symptoms like hot flashes, insomnia, and fatigue can worsen.
After I began stepping outside for sunlight within 30 minutes of waking, I noticed my anxiety soften. My sleep deepened. My energy steadied. It felt subtle, but powerful—like syncing back up with something I hadn’t realized I’d lost.
Try This:
Morning light within 30 minutes of waking
Dim lights and avoid screens 1-2 hours before bed
Herbal tea and legs-up-the-wall as a bedtime ritual
Studies show that natural morning light improves melatonin regulation and mood stability, both of which are critical for hormonal health.
2. Live in Alignment with Seasonal Rhythms
In Ayurveda, we align our routines, diets, and movement with the seasons. It's one of the simplest ways to support the body and mind.
Each winter, I begin the season with an abhyanga ritual: warm sesame oil, slow strokes over dry skin, grounding music. It helps me feel tethered, calm, less scattered—especially during a season that can aggravate Vata.
Spring & Summer (Pitta Season):
Cooling foods like cucumber, greens, melons
Soothing movement, less caffeine and spice
Fall & Winter (Vata Season):
Warming stews, root veggies, ginger
Restful sleep, more stillness, oil massage
"To live in harmony with nature is to live in harmony with yourself."— Ayurvedic proverb
3. Nourish Your Hormonal Health Through Food
The menopause midlife transition is not the time to restrict food—it’s the time to nourish.
When I shifted away from the control-based approach to food and started eating for blood sugar balance, my body began to feel like home again.
Menopause Pantry Staples:
Organic oats, quinoa, and wild rice
Ghee, avocado oil, and raw nuts
Flax, sesame, and chia seeds
Greens, berries, sweet root vegetables
Bone broth, lentils, wild salmon
Food is information. Every bite can either soothe or stress your system.
"When your body feels safe, your hormones respond accordingly."
4. Cultivate Vital Energy
Ayurveda teaches that ojas—your essence, your glow—is built from good food, good rest, and emotional balance. It is depleted by overwork, trauma, stimulants, and poor sleep.
There was a time I lived on adrenaline and coffee. Now, I protect my energy like a sacred resource. I move gently, rest deeply, and choose activities that nourish rather than drain.
Simple Ways to Build Energy:
Yoga, tai chi, or barefoot walks
Deep sleep in a cool, dark room
Water with lemon, herbal teas, slow mornings
"Ojas is built through rhythm, rest, and reverence.”— Sandra Spencer
5. Regulate Your Nervous System
When a client tells me she feels unhinged or anxious, I often start with her nervous system. Because hormones don’t stand a chance if the body is stuck in fight-or-flight.
One woman I worked with added a 10-minute morning breath practice to her day. Within weeks, her night sweats diminished, and her mood stabilized. Not because she "did more," but because her body finally felt safe enough to recalibrate.
Try This:
4-7-8 breathing (inhale for 4, hold for 7, exhale for 8)
Tulsi or Ashwagandha tea
Pausing between tasks
“The nervous system is not a side note. It is the foundation.”— Sandra Spencer
Final Thoughts: Embrace the Intelligence of Menopause
Menopause is not the end of vitality—it’s the beginning of authenticity.
When we align with our rhythms, nourish with intention, regulate our energy, and support the nervous system, we move through this transition with power and grace.
You are not falling apart. You are reassembling according to your truth.
I'd love to hear from you:
Have you noticed how your circadian rhythm affects your energy levels during menopause? Leave a comment or send me a note—I'd love to hear how you're navigating this sacred season.
With warmth and rhythm,
Sandra
Holistic Menopause Mentor | Creator of ReAwakenHER™
💫 Stay tuned for a 3-month immersive journey designed to guide you through this transition with rhythm, reverence, and soul.
🌿 Ready to Root into a New Way of Living?
If you’re ready to build sustainable rhythms that support your health, hormones, and next chapter — I’d love to support you.
"This is the kind of midlife wellness I guide my clients toward—one rooted in rhythm, nourishment, and embodiment."
Ready for a more soulful way to feel well? Explore my 1:1 coaching here → Work With Me
