Perimenopause and menopause can span more than a decade. At any given moment, more than 450 million women worldwide are navigating this transition. According to research by the World Economic Forum’s Global Alliance for Women’s Health, closing the women’s health gap on menopause alone could yield an estimated 2.4 million disability adjusted life years every year and roughly 120 billion dollars in annual GDP gains. These figures represent fewer missed workdays, steadier household income, and less strain on health systems. They also represent lives experienced with more comfort, clarity, and confidence. Numbers summarize the stakes, but lived experience explains them.

What stands in the way is not a lack of need but a lack of preparation across the systems that touch women’s lives. Diagnosis and care are often late, inconsistent, or inaccessible. And there is evidence to back this — a Yale University review of insurance claims showed while 60% of women with significant symptoms of menopause seek treatment, almost 75% are left untreated. Training is part of the problem. In one study, half of family medicine doctors reported only a single lecture on menopause during training, and one in five reported none at all. The workforce impact is visible. Research indicates that one in four women has considered leaving work during the transition, and one in ten who have worked through menopause left a job because of their symptoms. This is not only a productivity story, it is also one of opportunity cost. It is a story about experienced leaders stepping back, about teams losing anchors, and about families absorbing avoidable stress.

As an Expert Member of the one-of-its-kind multistakeholder platform, the World Economic Forum’s Global Alliance for Women’s Health, as well as an expert medical advisor at acclaimed actress, director, producer, advocate, and entrepreneur, Halle Berry’s menopause care platform, Respin Health, I see how quickly the conversation shifts when evidence meets execution. These organisations are helping translate science into clinical standards and employer policies, while informing policy frameworks that leaders can adopt and fund. Advocacy is meaningful when it results in actions that are easy to copy, measure, and sustain. Our work with Halle Berry, who recently joined the Global Alliance for Women’s Health as Public Ambassador, showcases the sheer appetite and momentum that exists to redefine menopause and empower women to be the guardians of their own health. The path is known. What remains is follow-through.

“When we leave women to figure menopause out alone, we pay a grave price in health, productivity, and our very own dignity. We have to normalize this conversation about menopause. We have to make guidance useable. We have to improve access to quality care, and we need to invest in research and innovation,” said Halle Berry. 

Health care is the first place to start

Menopause should be part of routine primary care, not a specialty service that only a few can reach. Screening can begin during routine visits for women in their forties and fifties, with clear pathways for counselling and treatment. Evidence based options include lifestyle approaches, non-hormonal treatments, and, when appropriate and safe, hormonal therapies guided by informed choice. Care should consider mental health and cardiometabolic risk, since sleep disruption, mood changes, and metabolic shifts often travel together. Referral pathways must connect primary care, gynaecology, mental health, and cardiometabolic services so women are not left to navigate a maze with contradictory advice. This is not about boutique clinics for the few. It is about equipping the front lines to meet a ubiquitous need.

Workplaces are the next lever. Simple adjustments can make a meaningful difference. Flexibility where feasible, paid time off for symptom flare days, and practical measures like temperature control and quiet rest areas reduce the friction that turns symptoms into lost days. Benefits should name menopause explicitly, so women know coverage exists. Manager training should normalize support without forcing disclosure. Employers who measure retention, error rates, and team performance before and after adopting these practices will find what many have already learned. Small investments stabilize teams and pay for themselves.

Research and product design must close the data gap and raise the bar for solutions. Studies should reflect the diversity of real women, including race, age, and co existing conditions. Endpoints should be comparable so clinicians and consumers can tell what works and for whom. Digital tools and consumer products that target sleep, cognition, thermoregulation, and pelvic health should be evaluated against evidence standards and priced for broad access. Innovation is welcome. So is rigor. Women deserve both.

Policy and financing can turn best practice into the baseline

Essential menopause services belong in national primary health packages and in public and private insurance coverage. Governments can accelerate employer adoption with clear standards, public recognition, and targeted incentives that reward organizations for implementing menopause supportive policies. Public information campaigns can replace stigma with practical knowledge for women, partners, managers, and clinicians. Countries should publish a small set of indicators that matter in daily life. Time to diagnosis, treatment access, and workforce participation are simple to understand and powerful to track. Accountability is easier when the yardstick is clear.

Why does this matter beyond the clinic and the workplace? Because when women’s health is prioritized, families and economies function better. Earlier diagnosis and appropriate treatment reduce absenteeism. Menopause supportive workplaces keep experienced talent on the job and reduce turnover. Good care prevents avoidable complications that are costly later. These mechanisms repeat across millions of women and thousands of organizations. The cumulative effect shows up in national productivity. The more important return, however, is human. Better sleep, clearer thinking, steadier mood, and restored confidence change how women experience midlife. That is growth measured in dignity and opportunity.

Effective advocacy pairs public leadership with technical depth and coordinated action. Public figures help make the issue relatable. Researchers and clinicians define what quality care looks like. Cross-sector forums align employers, health systems, and governments on practical standards and timelines. This combination turns awareness into accountable implementation. This is where platforms such as the Global Alliance for Women’s Health and the International Menopause Society bring real value to the conversation — by bringing together experts and leaders to make the shift from intention to implementation. 

What should happen now?

Health systems can add a brief screening and counselling step to routine primary care visits and build simple referral pathways that do not collapse under real world pressure. Medical schools and continuing education providers can strengthen training, so the next generation of clinicians starts on firmer ground. Employers can publish a menopause policy, train managers, and update benefits language so support is easy to find. Researchers can design studies that reflect the diversity of women and use shared endpoints that allow transparent comparisons. Policymakers can put menopause care in the basic benefit package and require transparent reporting on access and outcomes. None of these actions is a moonshot. Each is a choice that aligns with what we already know.

Culture change travels alongside policy change. Partners can listen without judgment. Friends can share what has helped them. Community leaders can include menopause in health talks that already reach women where they live and work. The tone matters. Precision matters. A plan matters. Together they create an environment where a woman does not have to spend years searching for a name for her symptoms or for a path to relief.

World Menopause Day should not be a once-a-year reminder. It should be a yearly accountability moment that asks a simple question: Did we make it easier this year for women to find accurate information, timely care, and practical support? If the answer is yes, the benefits will be visible in clinics, workplaces, homes, and countries.

The path is clear — what remains is resolve. Let us act today so more women can live, work, and thrive tomorrow.

The opinions expressed in Fortune.com commentary pieces are solely the views of their authors and do not necessarily reflect the opinions and beliefs of Fortune.

How to Approach Perimenopause Through Lifestyle Changes and HRT, According to Experts

Author: Elena Vargas

As I blend my daily green smoothie overlooking the garden, with the morning sun filtering through the leaves, I reflect on how this simple ritual has been my anchor through the ups and downs of perimenopause. At 42, as a registered dietitian and mom of two, I’ve navigated the foggy brain, mood swings, and irregular cycles that signal this transition, all while celebrating the wisdom it brings. Approaching perimenopause through lifestyle changes and HRT isn’t about fighting change—it’s about embracing it with tools that nourish from within. Drawing from recent expert insights, including guidelines from the Mayo Clinic and Harvard Health, this guide will empower you to manage symptoms effectively, blending natural strategies with medical options for that radiant life you deserve. Whether you’re just noticing shifts or seeking relief, let’s explore how to approach perimenopause through lifestyle and HRT, turning this phase into one of empowerment and vitality.

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Perimenopause & Menopause Symptoms | Menopause Blog | Versalie …

Caption: Visual guide to approaching perimenopause through lifestyle changes like balanced nutrition and exercise, complemented by HRT options.

What Is Perimenopause? Understanding the Hormonal Shift

Perimenopause marks the transitional phase leading to menopause, typically starting in your 40s but sometimes earlier, lasting anywhere from a few months to over a decade. During this time, estrogen and progesterone levels fluctuate, leading to irregular periods and other changes. Experts from the North American Menopause Society describe it as the body’s natural preparation for the end of reproductive years. Recognizing this helps in approaching perimenopause through lifestyle adjustments early, potentially easing the journey. For more on hormonal health, explore our post on exploring functional foods benefits, which ties into natural support strategies.

Common Symptoms of Perimenopause and Their Impact

From hot flashes and night sweats to mood swings and sleep disturbances, perimenopause symptoms can disrupt daily life. A study in The Lancet highlights that up to 80% of women experience vasomotor symptoms like flashes, while others face vaginal dryness or weight gain. These can affect work productivity and relationships, but understanding them is the first step in approaching perimenopause through lifestyle tweaks. Personally, my recent bloodwork showed balanced hormones thanks to consistent habits—proof that proactive steps pay off.

The Power of Nutrition in Approaching Perimenopause Through Lifestyle Changes

Fueling your body with nutrient-dense foods is key to approaching perimenopause through lifestyle modifications. Experts recommend a Mediterranean-style diet rich in phytoestrogens from soy, flaxseeds, and whole grains to mimic estrogen’s effects. Incorporate anti-inflammatory foods like fatty fish and berries to combat fatigue. Harvard Health suggests aiming for 1,200mg of calcium daily to support bone health. Try adding the Vital Proteins Collagen Peptides I mix into my smoothies—it’s the exact one that helped my skin stay hydrated amid hormonal shifts.

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Perimenopause is More Confusing Than Ever. What No One Told You …

Caption: Breakdown of how to approach perimenopause through lifestyle changes, focusing on nutrition and stress reduction for symptom relief.

Exercise Routines to Balance Hormones During Perimenopause

Regular movement is a cornerstone in approaching perimenopause through lifestyle habits. The American College of Obstetricians and Gynecologists advises 150 minutes of moderate activity weekly, blending cardio, strength training, and yoga. Weight-bearing exercises like squats help maintain muscle mass, countering the natural decline. I love starting my days with a brisk walk—it’s boosted my energy and mood. For home workouts, check our you can do this entire full-body dumbbell workout sitting down for gentle options.

Stress Management Techniques for Emotional Wellness in Perimenopause

Hormonal fluctuations can amplify stress, making mindfulness essential when approaching perimenopause through lifestyle practices. Techniques like paced breathing, as endorsed by Harvard Health, reduce hot flashes by up to 50%. Journaling or meditation apps help process emotions. My balcony meditations have been game-changers, drawing from retreat insights on nurturing mental fitness. Incorporate an essential oils diffuser with lavender—the one I use nightly for that calming aroma.

Optimizing Sleep for Better Management of Perimenopause Symptoms

Sleep disruptions are common, but approaching perimenopause through lifestyle routines like consistent bedtimes can help. Experts from the Sleep Foundation recommend cooling your room and avoiding screens. Herbal teas with chamomile promote relaxation. I’ve found a silk sleep mask transformative for deeper rest—currently 20% off, so grab it while supplies last.

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Menopause Symptoms & Treatment: A Comprehensive Guide

Caption: Expert tips on approaching perimenopause through lifestyle changes, including dietary adjustments and hormone therapy insights.

The Role of Supplements in Supporting Perimenopause

While not a cure-all, supplements can complement approaching perimenopause through lifestyle and HRT. Black cohosh and evening primrose oil may ease hot flashes, per Mayo Clinic reviews. Probiotics support gut health, linked to hormonal balance—try the one I take daily for that inner glow. Always consult a doctor, as the Functional Medicine Institute emphasizes personalized dosing.

When to Consider Hormone Replacement Therapy (HRT) for Perimenopause

If symptoms persist, HRT can be a game-changer in approaching perimenopause through combined strategies. The Women’s Health Initiative study shows low-dose options are safe for many under 60. Patches or gels deliver estrogen to alleviate flashes and dryness. Discuss risks with your provider, as UC Davis Health advises tailoring to your health history.

Types of HRT and Expert Insights on Safety and Efficacy

HRT comes in systemic (pills, patches) or localized (creams) forms. Bioidentical hormones, per Evernow experts, mimic natural ones for better tolerance. A 2024 review in JAMA found benefits outweigh risks for symptom relief in early perimenopause. For vaginal health, localized options shine without systemic effects.

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A Season of Transition: Three Things You Need to Know About …

Caption: Strategies to approach perimenopause through lifestyle changes and HRT, emphasizing balanced hormones and wellness.

Combining Lifestyle Changes and HRT for Optimal Results

The best approach to perimenopause through lifestyle and HRT is integration. Experts like those at Henry Ford Health suggest starting with diet and exercise, adding HRT if needed. This synergy enhances mood and energy. My midlife hormone balance came from this combo—smoothies plus targeted support.

Red Flags and When to Seek Professional Help

Watch for severe symptoms like heavy bleeding or depression, signaling need for medical advice. The Menopause Society recommends annual check-ups. Early intervention prevents complications, ensuring a smoother transition.

Expert Quotes on Approaching Perimenopause Holistically

Dr. Christine Maren notes supplements complement HRT and lifestyle. IFM highlights nutrition’s role in wellness. These insights reinforce approaching perimenopause through lifestyle as foundational.

Caption: Simple ways to approach perimenopause through lifestyle changes, with visuals for stress management and nutrition.

Essentials for Approaching Perimenopause Through Lifestyle and HRT

Support your journey with these must-haves:

1. Vital Proteins Collagen Peptides – Boosts skin and joint health during hormonal shifts.
2. Garden of Life Probiotics – Supports gut balance for overall wellness.
3. Menopause Relief Supplement – Herbal blend for symptom ease.
4. Essential Oils Diffuser – Creates a calming space with lavender blends.
5. Silk Sleep Mask – Promotes deeper rest amid night sweats.
6. Yoga Mat – For daily stretches that aid flexibility.
7. Herbal Tea Set – Chamomile and peppermint for soothing evenings.

For more expert resources, visit https://www.mayoclinic.org.

meno-me.com

The Signs and Symptoms of Menopause – MenoMe®

Caption: Empowering ways to approach perimenopause through lifestyle changes and HRT for a vibrant transition.

Embracing Perimenopause as a New Chapter

Approaching perimenopause through lifestyle and HRT empowers you to thrive. With expert guidance, turn this phase into growth.

P.S. Ready for balanced hormones? Sign up for my free hormone harmony recipe e-book—packed with smoothies and meals for that inner glow!

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• Finding Calm in Everyday Moments
• Biotech Innovations in Skincare

The discomfort is real, and it’s relentless. Whether you’re pregnant, postpartum, or navigating perimenopause, night sweats can turn what should be restorative sleep into a cycle of soaked pajamas and restless nights. But the good news is, there are evidence-based strategies that can help minimize the disruption and keep you from waking up with that “did I actually pee myself or something” line of questioning. (It’s me, hi.)

The stats are as sobering as they are validating: 35% of pregnant women and 29% of postpartum women report these delightful nocturnal saunas, while up to 80% of perimenopausal and menopausal women get to join this sweaty sisterhood.

But before you resign yourself to a lifetime of sleeping on towels and keeping your AC company on speed dial, know this: there’s actually science-backed help. Real solutions from someone who’s been there, done that, and created an entire sleepwear company because of it.

Katya Eckert, founder of A Domani sleepwear (a 2025 Oprah Daily Menopause O-Wards Winner!) gets it. After being “completely blindsided” by nightsweats after the birth of her daughter, she did what any sleep-deprived, sweat-soaked new mom would do: she researched the hell out of it and created better solutions. Because sometimes when life hands you night sweats, you make… sleepwear?

Understanding what’s happening in your body

The night sweats aren’t a personal failing—they’re your body responding to a hormonal rebellion. Research shows that for postpartum women, this sweaty chaos peaks at two weeks after delivery (because apparently two weeks postpartum wasn’t challenging enough already), with about 20% of people reporting hot flashes during this time. For our perimenopausal sisters, it’s a slow burn: approximately 20% report hot flashes five to eight years before their final period, ramping up to about 48% in the year before and 60% in the year after. Fun times all around. As Eckert explains:

“In pregnancy, we have dramatic shifts upward in estrogen and progesterone, our metabolism is working overtime to sustain the pregnancy and our blood volume increases by approximately 50%. In postpartum, our estrogen is plummeting and we are quickly losing the additional fluids. This also occurs after weaning. In perimenopause, our estrogen stores are depleting, but in the most chaotic way possible, a roller coaster to zero.”

So why do our hormones insist on waking us up at the most ungodly hours? “Our hormones serve the role of messengers in the body, and in these scenarios the hypothalamus (the brain’s thermostat) gets faulty signals and thinks your body temperature is too high even if it isn’t. In turn, it turns on the cooling vasomotor systems, widening of blood vessels and activation of sweat glands. After dumping sweat, it signals the blood vessels to contract which is why sweats are followed by chills,” says Eckert. Fun!

Your sleep environment: The foundation of cool rest

Here’s where we can actually do something useful instead of just complaining (though complaining is therapeutic too). Eckert’s recommendations are refreshingly specific and slightly aggressive—in the best way.

Your Thermostat Is Your Best Friend: “Aim for 62-68 on the thermostat at nighttime. Research shows that this range helps your body temperature drop, which is essential for deep sleep.” Yes, your partner might complain about the electric bill, but the biggest mistake hot sleepers make is “not having your thermostat set low enough. Our body temperature naturally declines in sleep and if the external temperature doesn’t coincide, this can trigger vasomotor symptoms.” Your comfort is worth the extra few dollars.

The Complete Environment: “Get your room as dark as possible, don’t keep electronics in your bedroom that emit heat and blue light, use a fan (air circulation helps with evaporation and has the side benefit of white noise to achieve deeper sleep.) Upgrade your sleep surface: a foam mattress traps heat, opt for a latex or breathable mattress or use a cooling mattress pad and pillow.”

The counterintuitive shower strategy

One of Eckert’s most surprising recommendations involves embracing heat to create cool: “Take a warm shower just before bed. This is a counterintuitive tip but in this scenario we are intentionally warming the skin to trigger the cooling reaction, which helps you fall asleep faster and stay asleep.”

She calls this warm pre-bedtime shower “really a secret weapon to send your body into a cooler state to achieve deeper sleep.” It’s like reverse psychology for your thermostat—and honestly, after the day you’ve probably had, you deserve a warm shower anyway.

Timing is everything

In an ideal world (you know, the one where kids go to bed without negotiating and dishes wash themselves), Eckert outlines the dream evening routine: “Finish your meal 3-4 hours before bedtime. Make this a well-rounded meal with whole grains, lean proteins, vegetables and healthy fats. There are also some sleep superfoods! Kiwi, tart cherries, almonds, walnuts, bananas and dairy. Adjust your thermostat down 2 hours before you’re ready for bed. Shower right before cozying up!”

But then comes the reality check we all needed: “Sometimes we have wine and late night pizza, or you’re too dead tired after chasing your kids around to take a second shower, or any shower at all. At that point, you are going to lean hard on your sleepwear and bedding to do the good work for you.”

Finally, someone who gets it. We’re all just doing our best out here.

Things that make everything worse (sorry)

Some lifestyle choices are basically adding fuel to your internal fire. The bad news: “Pass on alcohol and caffeine close to bedtime, both of which will raise your heart rate and body temperature, putting extra stress on the body and exacerbating night sweats.”

And about that wine you’ve been using to cope with everything else in your life? Eckert doesn’t mince words: “Do yourself the favor of limiting your alcohol consumption to less than 3 drinks per week or eliminate it entirely. Alcohol consumption will amplify every symptom of perimenopause: hot flashes, mood swings, sleep quality, weight gain, mental clarity, energy quality, breast tenderness, bone health and beyond.”

We know, we know. Sometimes wine feels like the only thing standing between you and a complete breakdown. But if you’re already melting into your mattress every night, it might be worth considering. Sleepy girl mocktails, anyone?

The science of sleepwear

When it comes to what you wear to bed, Eckert seems to have dipped into my pajama drawer to call me and my threadbare American Apparel polyester T-shirts out specifically. “Pajamas are an afterthought for most women. We tend to spend a lot of time, money and effort on others and the nighttime (the unseen time) defaults to old college t-shirts and boxers. When in fact, the quality of your pajamas are equally, if not more, important than your sheets, mattress and pillow.”

Her recommendations for hot sleepers are specific:

• Natural fiber knitwear ideally cellulosic (plant-based), not cotton, and not woven which tends to tangle and wrap on the body
• Cool to the touch
• No collars since our necks are extra sensitive to temperature
• Stay away from uncomfortable seams and elastic waist bands that dig

Beyond cotton: The new generation of sleep fabrics

Prepare to have your world rocked: that cotton everyone’s been preaching about? It’s not the holy grail. While Eckert acknowledges “we can all collectively hear our mothers and OB/GYNs telling us to wear cotton underwear,” she’s here with some news: “And while cotton has its place, I’m here to tell you there are better alternatives out there and fabric engineering is quickly evolving, especially in the natural fiber space.”

This realization became the foundation for A Domani’s approach to sleepwear. Plant-based alternatives like lyocell (from eucalyptus, birch, and pine) are the overachievers of the fabric world, which is exactly why A Domani sources these cutting-edge materials. As Eckert explains: “Lyocell absorbs 50% more moisture than cotton and releases it faster, keeping the skin drier and cooler. It is naturally more resistant to bacteria growth and odor, and it will maintain that ‘just washed’ feel for several wears.”

Translation: you can actually wear the same A Domani pajamas multiple nights without feeling gross. Revolutionary. It’s this kind of performance that earned A Domani recognition as a 2025 Oprah Daily Menopause O-Wards Winner—validation that Eckert’s fabric obsession actually paid off.

The fabric technology matters because “some fibers can keep up with your body, manage moisture, and preserve your rest.” Understanding the difference between moisture-wicking and fast-drying is key: “Moisture-wicking means that the fabric pulls wetness from the body and quickly spreads it over its surface. Fast-drying means quite literally that the fabric dries rapidly so you don’t have patches of wet, soggy, irritating fabric on the skin.” We’ll take both, thank you.

Preparing for what’s ahead

For women not yet experiencing these transitions, Eckert emphasizes preparation: “Hormonal transitions, like anything else, are better weathered with healthy habits born out of self-love and treating our bodies and minds with kindness.”

Her advice extends beyond sleep and into, well, everything. “A healthy diet full of colorful fruits and vegetables, lean proteins, whole grain fiber and heart-healthy fats… Walk and move your body as much as possible with whatever exercise makes you happy. And, 2-3x per week, add strength training… Take care of your stress levels… Establish good sleep hygiene.”

But here’s the most important part: “Track your symptoms. As women we are used to being gaslit in many areas of life, but we also tend to dismiss our own symptoms – because life is just too busy and we end up putting ourselves last. If you feel like something is new or off, it likely is.”

Preach. Trust your gut, even when everyone else (including yourself) is telling you it’s “probably nothing.”

The real talk you need to hear

Night sweats during hormonal transitions aren’t a character flaw or something you need to just “deal with.” They’re a legitimate medical experience that deserves real solutions. While these strategies can significantly help, Eckert keeps it real: “Lifestyle can sometimes only get you so far, in which case, advocate for yourself, find a medical professional who will take you and your symptoms seriously and will work with you to optimize your wellbeing. There are FDA approved solutions out there!”

You’re not being dramatic. You’re not “too sensitive.” You’re experiencing something that affects millions of women, and you deserve to sleep through the night without feeling like you’re camping in a swamp.

The chaos is real, the solutions are science-backed, and you’re definitely not alone in this sweaty mess we call womanhood. Now go forth and sleep cool, you magnificent, overheated warrior.