Functional Wellness and Its Importance for Menopausal Women

Learn how functional wellness can help manage symptoms and promote a healthier lifestyle during menopause.

Flourishing Through Menopause: A Comprehensive Guide to Functional Wellness, Chiropractic Care, and Integrative Therapies for Symptom Relief

Introduction: Understanding Functional Wellness During Menopause

Menopause is one of the biggest changes in a woman’s life. It ends her reproductive years and starts a new chapter in her health and well-being. For millions of women throughout the globe, this normal biological process comes with a lot of symptoms that may make life much worse, such as hot flashes, mood swings, joint pain, and musculoskeletal pain. During menopause, the therapeutic reason for functional health becomes more significant, since this method targets the underlying causes of symptoms instead of merely concealing them with pharmaceuticals. nourishhousecalls+1​

Functional wellness focuses on a whole-person, patient-centered approach that takes into account how bodily systems, lifestyle variables, and environmental factors all work together. This holistic view offers women many ways to manage menopausal symptoms while also improving their overall health. This is important because hormonal changes can have significant repercussions on the body. Functional wellness sees menopause as a natural process that may be helped by changes in diet, exercise, stress management, and other areas of life, rather than as an illness that needs treatment. clevelandclinic+2​

During menopause, the musculoskeletal system requires specific care, as lower estrogen levels may harm joints, bones, muscles, and connective tissue. Studies show that almost 71% of women going through perimenopause have musculoskeletal discomfort, which is one of the most frequent but generally ignored signs of this life change. Joint stiffness, muscular pain, and general body discomfort may make life much less enjoyable and make it hard to stay active, which is when exercise is most important for staying healthy. orthopedicsri+2​

Chiropractic care, acupuncture, and massage therapy are all non-surgical therapies that may help with menopause symptoms without the negative effects that often come with drugs. You may tailor treatment plans to meet each woman’s specific requirements and health objectives by combining these therapies with dietary changes, exercise regimens, and adjustments to daily living. dutchessbraincore+2

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What is Menopause?

Menopause is a natural biological process that marks the permanent end of menstrual cycles and fertility. It is clinically defined as occurring after 12 consecutive months of amenorrhea (absence of menstruation) not linked to a pathological cause. While menopause itself is a single point in time—the moment when a full year has passed without a menstrual period—the transition encompasses several years of hormonal changes that can produce symptoms affecting virtually every system in the body. pmc.ncbi.nlm.nih+1​

The average age of menopause for women in the United States is 51 years old, though this can vary significantly between individuals. Some women experience menopause in their early 40s, while others may not reach this milestone until their late 50s. The timing is influenced by genetics, lifestyle factors, and overall health status. myobgynvegas​

The Biological Mechanism of Menopause

Menopause results from the natural depletion of ovarian follicles over a woman’s reproductive lifespan. Each woman is born with a finite number of eggs, and as these are gradually used during monthly ovulation or naturally degenerate, the ovaries’ capacity to produce hormones diminishes. The pathophysiology involves a rapid decline in the number of primary ovarian follicles, resulting in an inadequate number to respond to follicle-stimulating hormone (FSH). ncbi.nlm.nih+1​

When the ovaries can no longer respond adequately to FSH signals from the pituitary gland, several hormonal changes occur: pmc.ncbi.nlm.nih+1​

• Estrogen production declines significantly, though small amounts may still be produced through conversion from testosterone released by the adrenal glands.
• Progesterone production decreases and eventually stabilizes at very low levels.
• FSH and luteinizing hormone (LH) levels remain elevated for years after menopause onset due to the lack of negative feedback from ovarian hormones
• Testosterone levels do not change as dramatically early in menopause, leading to a relative increase in the testosterone-to-estrogen ratio (ncbi.nlm).nih​

This hormonal shift affects virtually every organ system in the body, as estrogen receptors are present throughout tissues, including the brain, heart, bones, joints, skin, and reproductive tract. arthritis+1​

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The Phases of Menopause

The menopausal transition unfolds over three distinct phases, each characterized by different hormonal patterns and symptom experiences.columbusobgyn+3​

Perimenopause: The Transitional Phase

Perimenopause represents the years leading up to menopause when the body begins its transition away from reproductive function. This phase typically begins 8 to 10 years before menopause, often starting in a woman’s mid-40s, though it can begin earlier. During perimenopause, hormone levels fluctuate unpredictably, creating a rollercoaster of symptoms that can be challenging to manage. mcpress.mayoclinic+2​

The early perimenopause stage is characterized by: columbusobgyn​

• Shortened follicular phase leading to more frequent menstrual cycles
• Occasional hot flashes lasting from seconds to minutes
• Mild changes in skin elasticity and breast tenderness
• Subtle mood variations and increased stress sensitivity

As perimenopause progresses into the middle and late transition stages, women typically experience: columbusobgyn​

• Menstrual cycles that vary by seven or more days from normal patterns
• More frequent and potentially more severe hot flashes
• Increased vaginal dryness and sleep disruption
• Daily hot flashes and night sweats that may feel more intense and last longer
• Heightened anxiety or mood fluctuations

Menopause: The Defining Moment

Menopause itself is not a phase but rather a single point in time—the day when a woman has gone 12 consecutive months without a menstrual period. At menopause, the body’s production of estrogen, progesterone, and testosterone is significantly reduced, while FSH and LH levels are elevated. samitivejhospitals+2​

Postmenopause: The Years Beyond

Postmenopause begins immediately after menopause is confirmed and continues for the remainder of a woman’s life. Most menopausal symptoms gradually decrease in intensity during postmenopause, with some women experiencing significant relief within the first few years. However, certain changes require ongoing attention: joinmidi+1​

• Bone density continues to decline due to reduced estrogen’s effects on bone remodeling.
• Cardiovascular health becomes more vulnerable as estrogen’s protective effects diminish.
• Genitourinary changes may persist or develop, including vaginal atrophy and urinary symptoms joinmidi​

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Common Symptoms of Menopause

Menopause produces a wide spectrum of symptoms that vary dramatically between individuals. myobgynvegas+2​

Vasomotor Symptoms

Hot flashes and night sweats are among the most recognizable menopausal symptoms, affecting approximately 75% to 80% of women with varying severity. Hot flashes typically begin as a sudden sensation of warmth spreading through the upper body and face, often accompanied by flushing, sweating, and heart palpitations. templehealth+2​

Mood and Cognitive Changes

Hormonal fluctuations during menopause significantly impact brain function and emotional regulation: endocrine​

• Mood swings ranging from irritability to sadness
• Anxiety and increased stress sensitivity
• Brain fog is characterized by difficulty concentrating and memory lapses
• Depression or persistent low mood

These symptoms result from estrogen’s relationship with serotonin and other neurotransmitters that regulate mood. endocrine​

Sleep Disturbances

Sleep problems affect more than 60% of menopausal women: integratedchiropracticofboca+1​

• Night sweats interrupt sleep cycles
• Insomnia may develop independently of vasomotor symptoms
• Sleep apnea risk increases during and after menopause womens-health-concern​

Genitourinary Symptoms

As estrogen declines, significant changes occur in the vulva, vagina, and urinary tract: ncbi.nlm.nih+1​

• Vaginal dryness and thinning of vaginal tissue
• Increased urinary tract infections
• Urinary urgency and incontinence

Musculoskeletal Symptoms

Nearly half of menopausal patients experience musculoskeletal symptoms like joint pain: tandfonline+1​

• Joint pain and stiffness
• Muscle aches and loss of grip strength
• Frozen shoulder
• Loss of lean muscle mass

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How Menopause Affects Hormones in the Body

Understanding the hormonal changes that occur during menopause provides crucial insight into why symptoms develop. samitivejhospitals+1​

Estrogen: The Primary Change

Estrogen is the primary female hormone with receptors distributed throughout the body. During menopause, estrogen levels drop dramatically—often to less than 10 pg/mL—creating widespread effects. aarp+2​

Estrogen’s decline affects multiple systems: pmc.ncbi.nlm.nih​

• Brain: Impacts mood regulation, memory, and cognitive function
• Bones: Accelerates bone resorption, increasing osteoporosis risk
• Heart: Removes protective effects on blood vessels
• Joints: Reduces cartilage protection and synovial fluid production

Progesterone and Testosterone

Progesterone production decreases during perimenopause as ovulation becomes irregular, then stabilizes at low levels after menopause. Testosterone levels do not decrease as dramatically during early menopause, creating a relative increase in the testosterone-to-estrogen ratio. samitivejhospitals+1​

FSH, LH, and Cortisol

FSH and LH levels increase significantly as the pituitary attempts to stimulate unresponsive ovaries. Cortisol levels may be elevated during menopause, contributing to sleep disturbances, weight gain, and mood changes. ncoa+2​

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How Fluctuating Hormones Affect the Musculoskeletal System

The musculoskeletal system is profoundly affected by the hormonal changes of menopause, yet these effects are often overlooked or misattributed to normal aging. Research has established what experts now term the “musculoskeletal syndrome of menopause.” dralisongrimaldi+2​

The Role of Estrogen in Joint and Bone Health

Estrogen plays a vital role in maintaining musculoskeletal health through multiple mechanisms: jointrehab+2​

• Cartilage Protection: Estrogen helps keep cartilage flexible and supports the production of synovial fluid, which lubricates joints. As estrogen levels decline, cartilage may degrade more rapidly. orthopedicsri​
• Anti-Inflammatory Effects: Estrogen exhibits anti-inflammatory properties by inhibiting the release of inflammatory cytokines, such as TNF-α and IL-1β. When estrogen declines, inflammation increases throughout the body. pmc.ncbi.nlm.nih+2​
• Bone Remodeling: Estrogen deficiency leads to accelerated osteoclast activity and increased bone resorption, resulting in bone loss of up to 20% during the menopausal transition. puregym+1​

Prevalence of Musculoskeletal Pain

The overall prevalence of musculoskeletal pain in perimenopausal women is approximately 71%. A study including more than 40,000 women found that osteoarthritis was more common among women who had undergone menopause at least one year prior, compared with those who had a recent menstrual period (31% vs. 24%). rheumatologyadvisor+2​

Specific Musculoskeletal Effects

• Joint Pain and Osteoarthritis: The decline in estrogen accelerates the progression of osteoarthritis, particularly in weight-bearing joints. pmc.ncbi.nlm.nih+1​
• Muscle Loss (Sarcopenia): Research indicates that compared to women in early perimenopause, those with menopause have 10% less muscle mass in their arms and legs. puregym​
• Bone Density Loss: Weakened bones are more prone to fractures, increasing the risk of injury in the spine, hips, and wrists. orthopedicsri+1​
• Weight Gain Impact: Many women experience weight gain during menopause, which can add extra stress to joints. Visceral fat increases from 5-8% to 10-15% of total body weight. puregym​

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Chiropractic Care for Menopausal Symptoms

Chiropractic care offers a safe, effective, and natural approach to managing menopausal symptoms, particularly those affecting the musculoskeletal system. accidentcarechiropractic+2​

How Chiropractic Care Supports Menopausal Women

• Hormone Regulation Through Nervous System Support: The spine houses the nerves that control the endocrine system. The hypothalamus plays a significant role in hormone production, and misalignments in the spine can interfere with its functioning. By correcting subluxations, chiropractic care can help regulate hormone production and improve menopausal symptoms. raleighchiropractic+3​
• Reduced Nervous System Stress: Chiropractic adjustments relieve pressure on the spine and restore proper nervous system function, supporting the body’s ability to regulate hormones more efficiently. familychiropracticcolumbus+1​
• Improved Circulation: Chiropractic adjustments improve circulation by freeing up restrictions in the spine, helping reduce hot flashes and night sweats. dutchessbraincore+1​
• Stress Management and Better Sleep: Chiropractic care promotes relaxation, stimulates the parasympathetic nervous system, and improves sleep quality in menopausal women. integratedchiropracticofboca+2​

Evidence for Chiropractic Care

Studies published in the Journal of Vertebral Subluxation Research found that chiropractic care was effective in reducing hot flashes, night sweats, and mood swings in menopausal women. The Journal of Manipulative and Physiological Therapeutics reported improved sleep quality in menopausal women receiving chiropractic treatment. dutchessbraincore​

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Acupuncture Benefits for Menopause

Acupuncture, rooted in Traditional Chinese Medicine, involves inserting thin needles into specific points to stimulate energy flow and restore balance. pmc.ncbi.nlm.nih+1​

Research on Acupuncture and Menopause

A study of Japanese women in menopause found that menopausal symptoms were significantly reduced with individualized acupuncture treatments, exclusively due to improvement of musculoskeletal symptoms. Participants experienced relief from fatigue, chronic neck pain, and low back pain. pmc.ncbi.nlm.nih​

How Acupuncture Works

Acupuncture provides benefits through several mechanisms: pmc.ncbi.nlm.nih+1​

• Pain Modulation: Stimulates the release of natural painkillers (endorphins)
• Inflammation Reduction: Decreases inflammatory markers
• Hormonal Effects: May help regulate cortisol and melatonin
• Nervous System Regulation: Activates the parasympathetic nervous system

The number of menopausal women is expected to increase from 467 million in 1990 to 1.2 billion in 2030, suggesting acupuncture’s role as an integrative therapy will continue to grow. pmc.ncbi.nlm.nih​

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Massage Therapy for Menopausal Relief

Massage therapy provides valuable benefits for both physical and emotional well-being during menopause. pubmed.ncbi.nlm.nih+2​

Evidence for Massage Therapy

A randomized controlled trial found that both massage and aromatherapy were effective in reducing menopausal symptoms. Research demonstrates that therapeutic massage: pubmed.ncbi.nlm.nih​

• Decreases the severity of sleep disturbance related to menopause
• Reduces insomnia and anxiety-depressive symptoms pmc.ncbi.nlm.nih​
• Improves overall mood through endorphin release and cortisol reduction westernregionhealth​

Benefits of Massage During Menopause

• Stress Reduction: Massage reduces stress and anxiety by promoting endorphin release and reducing cortisol levels. westernregionhealth​
• Muscle Pain Relief: Massage targets muscle knots and tension, providing relief from discomforts common during menopause. westernregionhealth​
• Sleep Enhancement: Massage significantly improves sleep patterns and reduces sleep disturbances. pmc.ncbi.nlm.nih+1​

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Physical Therapy and Exercise for Menopausal Health

Physical therapy and exercise represent cornerstones of managing menopausal musculoskeletal symptoms. resilienceorthopedics+2​

The Importance of Exercise

Exercise is one of the best treatments for menopause and joint pain: resilienceorthopedics​

• Joint Health: Strengthens supporting muscles and promotes synovial fluid circulation.
• Bone Density: Weight-bearing exercises stimulate bone building uclahealth+1​
• Muscle Preservation: Resistance training counters sarcopenia puregym​

Types of Exercise for Menopausal Women

• Resistance Training: The most recommended exercise for menopausal joint pain. Women over 60 with osteoporosis who participated in strength training showed significant improvements in bone density. uchealth+1​
• Weight-Bearing Exercise: Walking, dancing, and stair climbing promote bone strength. Specialists recommend at least 150 minutes per week of moderate cardiovascular activity. nyulangone​
• Mind-Body Exercise: Yoga, tai chi, and Pilates significantly improve bone mineral density, sleep quality, anxiety, depression, and fatigue in perimenopausal and postmenopausal women. pmc.ncbi.nlm.nih+1​

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Aligned & Empowered: Chiropractic Conversations on Women’s Health-Video

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Nutrition and Diet for Menopausal Wellness

Nutrition plays a crucial role in managing symptoms and supporting long-term health. pmc.ncbi.nlm.nih+2​

Anti-Inflammatory Dietary Approaches

An anti-inflammatory diet emphasizes: pmc.ncbi.nlm.nih+1​

• Vegetables: Leafy greens, cruciferous vegetables
• Fruits: Berries, cherries, citrus
• Fatty fish: Rich in omega-3 fatty acids
• Nuts and seeds: Walnuts, flaxseeds
• Healthy fats: Extra virgin olive oil, avocado
• Herbs and spices: Turmeric, ginger

The Mediterranean diet has shown particular benefits for menopausal women, associated with better bone mineral density and improved symptoms. rebellehealth+1​

Key Nutrients

• Calcium: Recommendations of 1200-1300 mg daily for postmenopausal women. pubmed.ncbi.nlm.nih+1​
• Vitamin D: Intake between 800-900 IU daily, combined with calcium, increases bone mineral density and reduces fracture risk. frontiersin+1​
• Omega-3 Fatty Acids: Possess anti-inflammatory properties that reduce joint pain. Women who consumed more omega-3 fatty acids had fewer menopausal symptoms. goodrx+1​
• Protein: Higher intake (approximately 1.2 g/kg body weight) is associated with a 32% lower risk of frailty. pmc.ncbi.nlm.nih​

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Sleep Hygiene for Menopausal Women

Sleep disturbances affect more than half of menopausal women.swanstudy+1​

Evidence-Based Sleep Strategies

Research emphasizes addressing sleep issues early during the menopausal transition. Recommended strategies include: swanstudy​

• Establish a Regular Sleep Schedule: Go to bed and wake up at the same time each day. womens-health-concern+1​
• Create an Optimal Sleep Environment: Keep the bedroom cool, dark, and quiet; use cooling sheets; consider a fan. healthline+2​
• Develop a Relaxing Routine: Allow time to unwind; avoid screens for at least one hour before bed. ncoa+1​
• Mind Dietary Habits: Avoid caffeine after lunchtime; limit alcohol; avoid spicy foods close to bedtime. swanstudy+1​
• Cognitive Behavioral Therapy for Insomnia (CBT-I): The most effective treatment for chronic insomnia during menopause. womens-health-concern​

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Lifestyle Changes for Managing Symptoms

Beyond specific therapies, broader lifestyle changes significantly impact the menopausal experience. whsobgyn+2​

Stress Management

Effective techniques include: nature+1​

• Mindfulness meditation: Significantly reduces anxiety, depression, and menopausal symptoms
• Yoga: Improves psychological symptoms, sleep, and musculoskeletal pain
• Deep breathing exercises: Helps manage hot flashes

Smoking Cessation and Alcohol Moderation

Women who smoke experience more frequent and severe hot flashes. Alcohol can trigger hot flashes and disrupt sleep; limiting intake to no more than one serving per day is recommended. nyulangone​

Weight Management

Maintaining a healthy weight reduces joint stress, helps manage hot flashes, and supports cardiovascular health. medlineplus+1​

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Dr. Alexander Jimenez’s Clinical Observations on Integrative Menopause Care

Dr. Alexander Jimenez, DC, APRN, FNP-BC, CFMP, IFMCP, based in El Paso, Texas, brings over 25 years of expertise in integrative medicine to menopausal care. His dual licensure as a Family Practice Nurse Practitioner and Chiropractor enables patient-centered care, bridging physical medicine, functional medicine, and advanced diagnostics. a4m+1​

The Functional Medicine Approach

Dr. Jimenez’s practice emphasizes functional medicine principles, viewing the body as one integrated system. Key elements include: dralexjimenez+1​

• Comprehensive health assessments evaluating genetics, lifestyle, and environmental factors
• Personalized treatment plans tailored to individual health profiles
• Integration of conventional and complementary therapies
• Patient empowerment through education and active participation

Integrative Treatment Protocols

Dr. Jimenez’s protocols integrate multiple modalities: a4m+1​

• Chiropractic adjustments for spinal alignment and nerve function
• Acupuncture and electro-acupuncture for pain and hormonal balance
• Targeted exercise programs focusing on flexibility, mobility, and strength
• Massage therapy for muscle tension and stress management
• Nutritional counseling supporting hormonal balance and bone health

As Dr. Jimenez emphasizes in his clinical practice, addressing root causes rather than simply treating symptoms produces lasting improvement. His team at Injury Medical & Chiropractic Clinic in El Paso collaborates to deliver personalized treatment plans, ensuring each patient receives care tailored to their unique needs. dralexjimenez+1​

For more information about Dr. Jimenez’s integrative approach, visit https://dralexjimenez.com/ or connect on LinkedIn.

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Conclusion: Embracing Functional Wellness Through the Menopausal Transition

Menopause is a major life change, but with the right support, it can be well-managed. During this time, the case for functional wellness is especially strong because hormonal changes affect the body in many ways that require care for the whole person. +1 nourishhousecalls

Up to 71% of women going through menopause have the musculoskeletal syndrome of menopause. Integrative methods like tandfonline+1 work well for them.

• Chiropractic adjustments help the nervous system and line up the spine
• Acupuncture to balance hormones and ease pain
• Massage therapy to help with stress and tight muscles
• Exercise and physical therapy are good for your bones, muscles, and joints.
• Foods that fight inflammation in the body to lower it
• Keeping good sleep hygiene can help you heal and keep your hormones in check.

Mind-body methods for dealing with stress

Women can not only deal with the symptoms of menopause but also thrive during this normal life transition by using evidence-based integrative treatments and adopting functional wellness ideas. The goal is not just to treat the symptoms, but also to improve long-term health, energy, and quality of life.​

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