TSH and Menopause

Sorting Out Symptoms from Thyroid Issues

Thyroid-stimulating hormone (TSH) is the signal your brain sends to the thyroid to keep things running — energy, metabolism, even body temperature. When everything is balanced, you don’t notice it. During midlife, though, the picture gets cloudy.

Menopause symptoms and thyroid problems often look the same. Fatigue, weight changes, mood swings, or hair thinning can come from either one. That’s why TSH is such an important clue when you’re trying to figure out what’s really going on.

Symptoms of TSH Changes

When TSH is out of balance, your thyroid can either slow down (hypothyroidism) or speed up (hyperthyroidism). Both come with symptoms that often get mistaken for menopause:

If you’ve ever wondered whether your symptoms are “just menopause” or something else, a simple blood test for TSH can give you answers.

Lifestyle Strategies

Supporting thyroid health doesn’t always mean big changes, but the basics matter:

Nutrition first: Iodine-rich foods like seaweed, dairy, and eggs support thyroid function. Selenium (found in Brazil nuts and fish) is another nutrient your thyroid relies on.

Stress management: High stress can throw thyroid hormones off balance. Daily practices like meditation, walking, or yoga are more powerful than they seem.

Sleep consistency: Just like with other hormones, a steady sleep schedule helps regulate thyroid function and energy.

Medical Options

Unlike some other hormones, thyroid problems usually need direct treatment. If your thyroid is underactive, doctors often prescribe synthetic thyroid hormone (levothyroxine). If it’s overactive, treatments may include medication, radioactive iodine, or, in rare cases, surgery.

The important part is that TSH testing helps separate thyroid issues from menopausal changes — so you’re not left guessing or trying to treat the wrong problem.

Closing Thoughts

TSH may not be a hormone you think about every day, but it plays a significant role in how you feel during midlife. Menopause can mask thyroid issues, or thyroid changes can be blamed on menopause.

Either way, keeping an eye on TSH levels — and getting the proper treatment if needed — can give you more energy, clarity, and confidence in this stage of life.

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Progesterone and Menopause

The Hormone Behind Sleep, Mood, and Cycles

Progesterone isn’t the hormone most people talk about, but you’ve been living with it your whole adult life. It kept your cycle in check, helped balance out estrogen, and gave you that calm, steady feeling that made sleep come easier.

Once menopause shows up, though, progesterone is usually the first one to slip away. That’s when you start to notice the small but annoying changes — periods that go haywire, moods that swing harder, and nights where sleep feels like something of the past.

Symptoms of Progesterone Decline

As progesterone slips away, you may notice:

• Irregular or heavier periods, before your cycle finally stops
• Trouble sleeping, like waking up at 2 a.m. and not being able to drift back off
• Mood swings, including more anxiety, irritability, or feeling on edge
• Difficulty handling stress, since progesterone’s natural calming effect is missing

Progesterone may not get the same attention as estrogen, but its absence can be just as noticeable in your daily life.

Lifestyle Strategies

Here’s how you can help your body adjust as progesterone declines:

Medical Options

Sometimes lifestyle support isn’t enough, especially if sleep or mood struggles feel overwhelming. Medical options include:

• Hormone therapy: For women with a uterus, progesterone is usually combined with estrogen in hormone therapy to protect against uterine cancer.
• Progesterone creams: Some women find relief with topical creams, though research on their effectiveness varies.
• Other treatments: Certain antidepressants or sleep aids can help manage the symptoms that come with low progesterone.

As always, these decisions should be made with a trusted healthcare provider who understands your personal health history.

Closing Thoughts

Progesterone may not be the star of the show, but when it fades, the effects are real — from restless nights to shorter tempers. By focusing on lifestyle foundations and exploring medical support if needed, you can ease the ride. Remember, menopause doesn’t mean losing control. It means learning a new way to work with your body.

If you found something useful here, click like, subscribe to Fabulous at Forty & Beyond, and check out more at INC’s Fabulous at Forty & Beyond – The Transition and Your Hormones page!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Estrogen in Menopause

Why the Drop Feels So Big (and What Helps Most)

Estrogen is often called the queen hormone for a reason. It’s been steering the ship for decades — running your cycles, supporting your bones, keeping your heart healthy, and even shaping how sharp and steady your mind feels.

Estrogen dominance, where estrogen outweighs progesterone, can happen at any stage of life and is often tied to conditions like fibroids, endometriosis, and adenomyosis.

For those with estrogen dominance, heavy or irregular bleeding, PMS, and mood swings in perimenopause can be more intense than for someone without it. Eventually, the balance shifts again, and estrogen begins its steady decline, bringing a whole new set of challenges.

When menopause comes knocking, usually somewhere between your mid-40s and mid-50s, your estrogen levels take a steep dive. This isn’t just about saying goodbye to your period. It’s a whole-body shift that touches nearly every system, from your metabolism to your mood.

Symptoms of Estrogen Decline

When estrogen drops, you notice it. Hot flashes and night sweats become the classic calling cards, but they aren’t the only ones. You might also deal with:

• Vaginal dryness or discomfort during intimacy
• Mood swings or a shorter fuse than you used to have
• Trouble sleeping
• A dip in sexual desire

These changes aren’t just “in your head.” Estrogen truly helps protect your bones, heart, and brain — so when it falls, the ripple effects are real.

Lifestyle Strategies

Here’s where you can take the wheel. You can’t stop estrogen from declining, but you can work with your body to soften the blow:

Move Your Body

Eat Smart

Sleep hygiene

Stress check

Medical Options

Sometimes lifestyle changes aren’t enough, and that’s okay. Hormone therapy (HT) can replace some of the estrogen you’ve lost.

It’s not for everyone, though, and it’s something to weigh carefully with your healthcare provider. Non-hormonal options also exist — certain antidepressants, for example, have been shown to ease hot flashes and improve sleep.

Closing Thoughts

The drop in estrogen is one of the biggest drivers behind the changes you feel in menopause. But knowledge is power — and pairing smart lifestyle choices with the right medical guidance gives you control back. Menopause isn’t the end of your vitality; it’s the start of a new chapter where you learn to support your body differently.

If you found something useful here, click like, subscribe to Fabulous at Forty & Beyond, and check out more at INC’s Fabulous at Forty & Beyond – The Transition and Your Hormones page!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Blood Pressure in Menopause

What You Need to Know

Blood pressure deserves a front-row seat on your menopause wellness checklist. You might already expect hot flashes, mood shifts, or sleep disruptions, but your heart health is just as important — and it can change in subtle yet powerful ways. One is that you might notice a rise in blood pressure as you move through menopause.

As you move through this natural transition, your body undergoes significant hormonal shifts—especially as estrogen and progesterone decline. Those changes can affect how your blood vessels function, making them slightly stiffer and less flexible. That’s why you might see your blood pressure creeping up during or after menopause, even if it was perfect before. Keeping tabs on it now is one of the best ways to protect your heart health for the long run.

Understanding Blood Pressure

Think of blood pressure as the force your blood places against your artery walls each time your heart pumps. It’s measured in millimeters of mercury (mmHg) with two numbers:

Systolic: pressure as your heart beats

Diastolic: pressure when your heart rests between beats

Here’s a quick refresher on what those numbers mean:

Normal: less than 120/80 mmHg

Elevated: 120–129 / less than 80 mmHg

Stage 1 Hypertension: 130–139 / 80–89 mmHg

Stage 2 Hypertension: 140 or higher / 90 or higher mmHg

Hypertensive Crisis: 180 or higher / 120 or higher mmHg

A drop in estrogen can cause your arteries to stiffen, contributing to higher blood pressure. Additionally, factors such as weight gain, changes in body composition, and daily stress can strain your cardiovascular system at this stage of life.

Lifestyle Shifts to Support Healthy Blood Pressure

Good news: there are proven ways to manage blood pressure with smart, sustainable habits. Here are some to put into practice right away:

Choose a heart-healthy diet.

Cut back on sodium.

Move your body.

Reach a healthy weight.

Limit alcohol and steer clear of smoking.

Manage stress.

When Medication Becomes Part of the Plan

Sometimes, lifestyle adjustments aren’t enough to keep blood pressure in check. That’s where medication steps in — and there’s no shame in it. Modern medicine has your back. Here are a few types your healthcare team might discuss with you:

ACE inhibitors relax blood vessels by blocking constricting hormones

ARBs (angiotensin receptor blockers) block the effect of those same hormones

Calcium channel blockers: help relax artery walls

Diuretics: reduce extra fluid and salt in your system

Beta-blockers and alpha-blockers: used in some cases to control heart rate and pressure

Bringing It All Together

Your blood pressure deserves respect and attention. Regular appointments with your doctor are crucial for maintaining stable numbers. By understanding how blood pressure works, weaving heart-smart habits into your routine, and getting medical support if needed, you can navigate these changes with confidence. It’s never too late — or too early — to protect your heart and your future health.

If you found something useful here, click like, subscribe to Fabulous at Forty & Beyond, and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition page!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Dementia and Menopause

What You Need to Know

Dementia prevention might not be the first thing you think about during menopause—but it’s something that deserves your attention. This stage of life is a turning point, not just for your hormones but for your long-term brain health. And the more you understand the risks, the more you can do to protect your mind for the years ahead.

Your Dementia Risk

According to a 2025 study published in Nature Medicine, 42% of Americans over age 55 are expected to develop dementia during their lifetime. For women, that number is even higher—48% compared to 35% for men. Longer life expectancy plays a role, but so do the unique changes that come with menopause.

Here’s something even more striking: a large pooled analysis published in JAMA Neurology in 2024 found that entering menopause before age 40 increases your dementia risk by 36% compared to those who go through menopause between 46 and 50. That’s a risk factor on par with smoking or having a stroke.

Why does it matter? Because estrogen isn’t just about reproduction—it’s also key to protecting your brain.

Your Brain During Menopause

These three factors help explain why cognitive health can change around menopause:

Reduced Estrogen Exposure

Greater Risk for Depression and Anxiety

Underlying Health Conditions

Support Dementia Prevention Now

These steps aren’t extreme. They’re practical, grounded, and research-backed.

Eat for Cognitive Health

Move Your Body

Manage Your Stress

Early Detection Tools

The field of cognitive health is evolving fast. If you have a family history or notice changes in memory or focus, bring it up with your provider. Here are a few ways they may start the conversation:

Blood-Based Biomarkers

Cognitive Assessments

Imaging

Treatments Are Available

While there’s no cure for dementia, progress is being made:

New Drug Therapies

FDA-approved treatments like donanemab and lecanemab work by targeting amyloid-beta plaques and slowing the progression of early-stage Alzheimer’s. These are typically offered to those in the earliest phases of cognitive decline.

Hormone Therapy (HT)

While not a direct treatment for dementia, HT may reduce menopause symptoms—such as sleep disturbances and mood shifts—that indirectly affect your brain health.

Emerging Research

Drugs like semaglutide are being explored for their ability to reduce neurodegeneration. Others, such as Remturenug, another amyloid-clearing drug, are also showing promise in clinical trials.

Final Thoughts

Dementia might feel far off, but the groundwork is laid in midlife. Whether menopause began early or right on time, this stage of life is an opportunity to take your brain health seriously—without fear, shame, or overwhelm.

With the right information and daily habits, you can reduce risk, improve clarity, and build resilience that lasts well into the decades ahead. You’ve navigated change before. You can do it again—this time, with your brain as a top priority.

If you found something useful here, click like, subscribe to Fabulous at Forty & Beyond, and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition page!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Cholesterol After 40

What Your Midlife Body Needs to Know

Cholesterol becomes a bigger deal after 40—and if you’re in the menopause transition, it’s time to get serious about a complete lipid profile. That means not just total cholesterol, but also your LDL, HDL, and triglycerides. These four numbers tell a good part about your heart health, and you can’t afford to ignore them during this stage of your life.

Why This Matters During Menopause

LDL cholesterol (the bad kind) often rises, HDL (the good kind) drops, and triglycerides—the fat stored in your blood—can spike. It’s a perfect storm for heart issues if left unchecked.

A complete lipid profile gives you the clearest view of what’s going on. According to the current CDC at the time of this writing, here’s where your numbers should land:

LDL (bad) cholesterol: less than 100 mg/dL

HDL (good) cholesterol: 50 mg/dL or higher is best

Triglycerides: less than 150 mg/dL

Even a small change—just a 10–15% rise in LDL or triglycerides—can nudge you from healthy into risky territory. And most people won’t feel a thing while it’s happening.

High Cholesterol Could Be You

By the time you reach your mid-40s, the odds of elevated cholesterol jump significantly. More than 77% of adults aged 45–64 going through menopause have high cholesterol—and many have never had a full lipid panel. By age 65, that number is still above 60%. You can’t fix what you don’t measure.

The Long-Term Risk Is Real

That narrows your blood vessels and increases your risk of heart attack and stroke. The earlier you catch these changes, the better your chance of turning things around.

Even a slightly elevated LDL level during your 40s can increase your risk of heart disease by almost 40% each decade. That’s not just a stat—it’s your future.

Lifestyle Changes to Improve Your Lipid Profile

You can’t control your age or your hormones—but you can take charge of your lifestyle. These three habits make a measurable difference in your cholesterol and triglyceride numbers:

Eat to Support Heart Health

Make Cardio a Daily Habit

Limit Sugar and Alcohol

Time to Know Your Numbers

Cholesterol and triglycerides won’t give you warning signs until it’s too late. A full lipid profile is one of the easiest and most important tests, especially during the menopause transition. Ask your provider about testing, track your numbers, and don’t be afraid to make changes. You’ve got one heart. Let’s keep it strong.

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*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Bone Health After 40

Simple Steps to Stay Strong

Bone health really starts to matter during the menopause transition. As estrogen drops, your body doesn’t hold onto bone the way it used to—and that can lead to things like osteoporosis, osteopenia, or even osteomalacia. All of them make fractures more likely, even from everyday bumps or falls.

Let’s break those down quick:

• Osteoporosis makes your structure fragile—small bumps or falls can lead to severe fractures.
• Osteopenia is the in-between phase—not quite brittle, but not as strong as it should be.
• Osteomalacia is the softening of bones, often due to a lack of vitamin D.

According to the International Osteoporosis Foundation, approximately 200 million women worldwide are affected by osteoporosis, and nearly half of postmenopausal individuals will experience fractures related to it. That’s a serious statistic—and one worth paying attention to.

Why Your Bones Change During Menopause

As we age, many things shift—a big one is how our bodies handle bone maintenance. The natural balance of breaking down old bone and building new slows down over time. And during menopause, when estrogen starts to drop, that shift becomes a lot more noticeable. Estrogen plays a significant role in keeping bones strong, so when it dips, you start to lose more than you rebuild.

And estrogen isn’t the only factor at play. Other things can speed up bone loss too, like:

• Certain medications, such as acid blockers, that interfere with calcium absorption
• Low vitamin D levels, which make it harder for your body to use calcium
• Genetics, a poor diet, smoking, alcohol use, and some underlying health conditions

It might sound like a lot, but the good news is that you’ve got options—and knowledge is step one.

Nourish to Flourish: Nutrition for Stronger Structure

Food is one of your greatest allies when it comes to maintaining strength and be sure to include:

Eating well supports much more than your frame—it also supports energy, mood, and hormone balance.

Exercise and Bone Health: Move with Purpose

Moving your body is also important for your bone health. Great options are:

Aim for 20–30 minutes most days. Consistency matters more than intensity.

When Lifestyle Tools Need Reinforcements

Even with the best nutrition and movement habits, some folks still need a little extra help. Doctors may recommend:

• Bisphosphonates, which slow down loss.
• Raloxifene, which mimics estrogen’s protective effect on your structure.
• Calcitonin, which helps regulate calcium.

These medications aren’t for everyone, but they’ve helped many reduce fracture risks when lifestyle changes alone weren’t enough.

Track Your Progress: Monitoring Matters

You can’t manage what you don’t measure. That’s why tracking your bone health can be key. These tools give you a clearer picture—and a chance to take action before anything breaks down:

The FRAX tool, a free home test, measures your risk level.

You’ve Got More Control Than You Think

While aging is a given, weakness and fractures don’t have to be part of the deal. There’s so much more to this journey than one blog post can hold—and if you’re ready to dig deeper, Strong Through the Change is where to begin. There are step-by-step tools, insight, and action plans to better care for your bone health during menopause.

Now’s the perfect time to get ahead of the curve and protect what carries you through life. Bone health matters more than ever during menopause.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition pages!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.

Brain Fog Explained

Causes, Symptoms and Solutions

Brain fog can make you feel like your mind is running on a low battery, turning everyday tasks into unexpected challenges. Ever walked into a room and completely forgotten why you were there? Or struggled to remember a familiar name mid-conversation? If so, you’re not alone. It’s one of the most common struggles during menopause, making you feel like your brain just isn’t keeping up.

It’s more than just misplacing your keys. Simple tasks can suddenly feel overwhelming, focus drifts, and your usual sharpness seems out of reach. And it’s not just in your head—studies back this up.

A 2023 survey by The Menopause Hub in Ireland found that cognitive issues, including memory loss, were the top workplace complaint, affecting 76% of respondents. Another 2024 survey from Midi Health, which included over 12,500 participants, found that 82% experienced memory problems during menopause, with the worst symptoms hitting between ages 50 and 54.

Why Does Brain Fog Happen?

The main culprit? Hormones. As estrogen and progesterone levels drop, so does their support for cognitive function. Estrogen, in particular, plays a big role in keeping your mind sharp and your energy steady.

It can leave you feeling foggy, sluggish, and forgetful when it fluctuates.
Perimenopause—the years leading up to menopause—can be especially tough on your brain. Many people notice the most significant cognitive struggles in their 40s and early 50s, with things gradually improving as they move into postmenopause.

Will Brain Fog Go Away?

The good news? For most people, yes. Once your hormones settle postmenopause, your memory and focus often improve. Research suggests that issues with processing speed, memory, and verbal recall during perimenopause tend to resolve once you’ve fully transitioned. But while you’re in the thick of it, there are ways to manage it.

Lifestyle and Holistic Approaches

If you’re tired of feeling scatterbrained, here are some simple steps to help you think more clearly:

Other Options to Consider

If lifestyle tweaks aren’t cutting it, here are some additional approaches:

• Hormone Replacement Therapy (HRT) – Some people notice cognitive improvements with HRT. While research is still developing, Dr. Juliana Kling from the Mayo Clinic notes that managing other menopause symptoms with HRT can also help with mental clarity.
• Cognitive Behavioral Therapy (CBT) – Can help develop strategies for dealing with brain fog.
• Medications – Your doctor may recommend treatments for related issues like sleep disturbances or mood changes that contribute to brain fog.
• Regular check-ups – Your doctors should rule out conditions like thyroid issues or vitamin deficiencies.

Final Thoughts

Brain fog is frustrating, but it won’t last forever. You may only need a few tweaks to your lifestyle, or you may need to talk to your doctor to take it one step further. Remember, you’re not alone in this, and certainly not losing your mind—you’re just figuring out a new phase of life, and you’ll come out the other side feeling more like yourself again.

If you found something useful here don’t hesitate to click like and don’t forget to subscribe to Fabulous at Forty & Beyond and check out more at INC’s Fabulous at Forty & Beyond – The Menopause Transition pages!

*Health and wellness coaches engage in evidence-based, client-centered processes that facilitate and empower clients to develop and achieve self-determined, health and wellness goals. We do not diagnose, interpret medical data, prescribe or de-prescribe, recommend supplements, provide nutrition consultation or create meal plans, provide exercise prescription or instruction, consult and advise, or provide psychological therapeutic interventions or treatment.