Menopause Relief Is Possible. Here’s How.

Up until now, you may have felt like perimenopause and menopause were just annoyances to your lifestyle and that there was really nothing you could do about feeling…well miserable. You may have wanted to ignore it. You maybe even were uncomfortable talking about it because a) you really didn’t know what was going on and b) were told incorrect information by the media, friends or perhaps even your doctor.

I am hoping to open up your eyes and mind to a new way of looking at things. To have you start to consider this time of your life as an opportunity and a game-changing phase where you can truly re-map your wellness and your life. When you went through puberty, a lot changed, yes? Well, now perimenopause and menopause are changing the way you can approach your body, your health and your wellness.

In the first three parts of this series, we covered the stress connection, understanding perimenopause and menopause, and the tell-tale symptoms. So, you now know more about what is really going on. You can acknowledge it is nothing to ignore and is truly something to help you explore your “second half” of life.


Take Charge: Your Options for Relief

So now that you are up to the challenge, let’s outline your options for relief. There is so much out there in the marketplace, so many people making boatloads of money and worse yet, so many women still suffering in silence.

As I mentioned in Part 1,  if you take away just one tidbit of wisdom from my series, it is that you should consult with a doctor who is a member of the North American Menopause Society (NAMS). They are the premier organization focused on support for perimenopause and menopause and many of the specialists have “hung their hat” from baby delivery so they can focus their vocation on supporting women like you and me who are no longer in the baby making phase (we are in the taking charge of our lives phase!)


Menopause Symptom Relief Research:
The “All-Natural” Way

A huge percentage of women try natural methods to treat menopause symptoms, most notably hot flashes. Experts from NAMS recommend limiting your exploration into any nonhormonal method for three months. If it isn’t providing relief by then, it won’t at all.

 “…50% to 80% of perimenopausal women try nonhormonal therapies for hot flashes, but without any real guidance on what works (and what doesn’t), women experiment with different products, often delaying their chance at finding effective treatment, wasting capital, or they suffer in silence.”

Dr. JoAnn Pinkerton, MD OB/Gyn

NAMS released a study about the effectiveness of all nonhormonal methods and here is what they found:

Methods they found that can work:

  • – Weight loss in obese women has a good chance of improving symptoms
  • – Cognitive Behavioral Therapy
  • – Mindfulness-based stress reduction (MBSR)
  • – Clinical Hypnosis
  • – Stellate Ganglion Block (SGB) – an injection into your cervical spine that has been seen to reduce hot flashes

Methods they found that sometimes work and sometimes don’t:

  • – 30% of women studied found relief from soy foods and supplements and acupuncture

Methods they found that do not work:

  • – Black cohosh – it is very popular yet not proven

In my next articles, I will outline the extensive research I have done around Hormone Therapy or “HRT” and diet and exercise approaches during this phase of your life. Hope you are enjoying theses pieces as much as I am enjoying writing them!


  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



1 Comment

  1. Avatar Kay Green says:

    Great article! I have decided to go see a NAMS doctor. I will start in my insurance then move on from there if need be.


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