Beat Menopause Fatigue | My Routine For Stress Management and Holistic Wellness

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Navigating the journey of menopause can feel like sailing through a stormy sea, but I’m here to tell you that it doesn’t have to be that way.

Dr. Gala’s Quick Take

Yes, stress does amplify menopause symptoms. A planned healthy routine, including focusing on nutrition and exercise, helps calm stress and make menopause easier to handle. Incorporating holistic practices like red light therapy and magnesium supplementation further supports managing stress and enhancing overall well-being during menopause.

Stress Amplifies Menopause Symptoms

Stress is the main culprit that makes menopause more challenging than it needs to be. Many of us have spent years burning the candle at both ends and when menopause enters the picture, the additional stress piles on more than we can handle.

I’ve seen firsthand how adrenal fatigue and reliance on stimulants like caffeine, sugar, and alcohol leave us with little to no support from our adrenals when we need it most. This leads to a myriad of symptoms and a body that’s unable to detoxify as efficiently as before, allowing toxins to accumulate and worsen our situation.

We need a new approach to manage this additional stress.

Sleep Is Crucial For Managing Menopause Symptoms

I learned early on how crucial sleep is for our health. Sleep is non-negotiable. It’s when our body does its rest and repair.

To improve my sleep, I embraced Early Time Restricted Eating and took significant steps to ensure optimal sleep hygiene. I’ve also had to cool my bedroom to ensure a deep, restful sleep.

Gentle Exercise Is Best In Midlife

Gentle exercise with Stress Management and Holistic Wellness

Exercise is another area where adjustments are necessary during menopause.

High-Intensity Interval Training (HIIT) might work for some, but for women dealing with adrenal fatigue, it can do more harm than good.

I turned to yoga and walking, which have been incredibly beneficial for both my physical and mental well-being.

Yoga, in particular, has been a lifesaver, especially after I broke and dislocated my right arm over 20 years ago. It helped me regain my range of motion and strength without the pain physical therapy caused me.

Which Diet Is Best For Midlife?

Nutrition-wise, I’ve had to make significant changes. I suggest avoiding what I call the “Fierce Five.”

Dairy, Gluten, Yeast, Sugar and Alcohol makes menopause fatigue worse.
  • Dairy
  • Gluten
  • Yeast
  • Sugar
  • Alcohol

These often make menopause symptoms worse due to immune system reactions. Instead, I focus on a diet rich in protein and nutrient-dense foods, which gives my immune system and adrenals a break during this transition. It’s been eye-opening to track the protein content in my meals, ensuring I consume enough to meet my body’s requirements.

I’ve also incorporated a few additional hacks into my routine for stress management and holistic wellness, like using red light therapy and magnesium supplementation. Both have been game-changers in managing my sleep and overall well-being.

I developed a Metabolic Energy System Assessment so that I can help women identify what’s draining their energy … pinpointing exactly what their body needs to thrive during menopause.

develop a routine for stress management

Menopause can be a journey of transformation rather than a struggle. By addressing the root cause—stress—and adopting holistic practices focused on sleep, nutrition, exercise, and overall well-being, we can navigate this transition with grace and vitality. It’s about listening to our bodies and making conscious choices that support our health and happiness.

As we embrace menopause together, remember that this phase of life offers an opportunity for growth and renewal. With the right mindset and strategies, we can reclaim our energy and live a balanced, fulfilling life. Let’s turn this challenge into a journey of discovery and empowerment. Together, we can thrive through menopause and beyond.

“If you came into my office, I’d ask you a lot of questions that would help us connect the dots … so that together we can deal with your toxic stress. Every situation is unique and you need a plan that works for you. Not a one-size-fits-all solution.

If you’re thinking you can’t come into my office, don’t worry. I’ve created a program with all of my initial recommendations to help you unravel the mystery. You can use it at home and at your convenience.

So if you’re thinking that managing chronic stress just isn’t possible … or even the answer … for you, I want to show you what you may be missing. And how you can identify the toxic stressors that are creating your symptoms with my Human Energy System Reboot. You can get started HERE.” – Dr. Gala

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About the author 

Dr. Gala

Dr. Gala Gorman is a licensed Acupuncturist, Naturopath, and Author who offers practical advice and programs for women who are experiencing health issues resulting from chronic stress.

She helps women intentionally reset their human energy system. This relieves their symptoms and restores their energy so that they can reclaim their "Super Woman" status.

Dr. Gala advocates for getting to the root cause of the health issue and treating it naturally. She encourages women to be their own health advocates. In her latest book, "What's Your Kryptonite?" readers learn to become their own PCP - Primary Care Person!

She uses advanced techniques including her MOLT Method™ to initiate an intentional reset. Molting ... or resetting … are critical processes for rejuvenation, growth, and adaptation in both the natural world and for all systems ... including the human body.