Science-Backed Ways To Address These 6 Common Menopause Symptoms 

Menopause can be an empowering, fulfilling time: a time of rediscovering what it means to put yourself first, committing to habits that help care for your unique needs, and embracing the power that comes with entering a new stage of life. 

However, it's also a time that comes with real changes to the body. Research shows us that 85% of women in menopause1 experience some degree of symptoms—from sleep disturbances to night sweats to mood changes. These struggles can, understandably, get in the way of feeling your best. 

In the past, women were often expected to just deal with these issues, going about their day-to-day lives while powering through fatigue, hot flashes, and more. But now, the conversation around menopause is changing. We better understand that by utilizing healthy habits, mental health practices, and the right supportive tools, women can take control of their symptoms. 

Did you know that women who live in cultures with a more positive, accepting view of menopause tend to experience fewer symptoms? 

It's true: Research has found that symptoms associated with menopause can vary culture2 to2 culture2, with fewer struggles being reported in areas where menopause is celebrated. And in general, research shows there's a link between positive perceptions of aging and longevity3. 

It's important to foster an empowered mindset during menopause. Talk to your family, friends, and community to encourage a healthy conversation on menopause—and let them know how they can support you during this time. 

Sleep is the foundation for a happy, healthy life. Not getting enough can influence job performance, mood, and a person's ability to keep active throughout the day. 

And unfortunately, sleep is actually one of the most common things that is affected during menopause: Research shows that the majority of women experience sleep concerns4 during this time—from a hard time falling asleep to waking up throughout the night. 

Take menopause as a time to recommit yourself to healthy sleep habits that perhaps you've let fal by the wayside over the years. (Life often gets in the way of a nightly sleep routine—we get it!). Research shows these are some of the most effective: Stick to consistent sleep and waking times5, sleep in a cool room (ideally around 68 to 77°F for older adults6), use a medium to firm mattress to support body aches7, and try to make sure your room is as dark as possible8. 

It's also important to be relaxed and calm as you wind down in the evening, so by the time you hit the mattress you're ready to doze off. Try your best to limit screen time and maybe try a mindfulness practice like breathwork. 

Perhaps one of the most uncomfortable struggles of menopause, hot flashes affect eight out of 10 women9.

For day-to-day support, OLLY Mellow Menopause contains a clinically studied dose of EstroG-100® to help reduce hot flashes (among a variety of other symptoms).* And some research shows that you can help combat hot flashes by keeping calm. OLLY Mellow Menopause uses GABA to help relax your state of mind.* 

In general, try to avoid triggers10—such as spicy foods, hot drinks, excess caffeine, intense workouts, and hot environments. 

Menopause fatigue is real. Changes in the body mean you're likely experiencing lower energy levels than you're used to, which can be frustrating. 

Movement can be one of the most effective tools to put in your energizing tool kit. Not only can the right kinds of exercise help manage tiring symptoms (such as sleep and mood changes), but it can help give the body an empowering boost11.

But you'll want to tweak your workout routine to support your body during this new stage of life. For example, strength training becomes incredibly important during this stage of life. Research shows12 that strength training helps with bone density, reduces aches, improves muscle performance, and can even help manage hot flashes13. Walking is another great daily ritual, research finds14. Walking can help improve mood, ease brain fog, and help support overall confidence. 

During menopause, many women experience libido changes—thanks in part to hormonal shifts but also due to other menopause challenges like vaginal dryness and mood changes.

Vaginal dryness, in particular, can lead to decreased sexual satisfaction for women15. It affects anywhere from 13 to 30% of women16 in perimenopause and menopause, as well as 50% of women16 in postmenopause. 

OLLY Mellow Menopause helps support healthy sexual interest.* 

If there's ever a time in your life to prioritize your own needs, it's during menopause. Women often feel the need to downplay themselves on their own priority list—making sure everything and everyone gets taken care of before they turn inward. If they're able to care for themselves at all.