Menopause and perimenopause are natural stages in every woman’s life, which usually begin in middle age and are accompanied by changes in the body’s hormonal regulation. Although this is a physiological process, it is often accompanied by unpleasant symptoms such as weight gain, loss of muscle mass, reduced sleep quality and mood swings associated with a decline in oestrogen. These symptoms affect the biological mechanisms regulating metabolism, sleep and the autonomic nervous system, and may therefore reduce the quality of daily life.¹
As a woman in her thirties who observes these changes in those around me, I believe that the menopause need not be something to fear. Generally speaking, from your forties onwards, it is important to focus on maintaining muscle mass and metabolic fitness, as your metabolism naturally slows down. One of the most important principles that helps women during perimenopause and after the onset of menopause is regular exercise. Physical activity helps maintain muscle mass, improves metabolism and insulin sensitivity, which can help reduce the tendency to gain weight. Exercise also has a positive effect on sleep and mood, as it releases endorphins and reduces the body’s stress response. Many experts and nutritionists agree with this principle and recommend regular exercise as part of an overall approach to healthy ageing. Research published in the journal Menopause has shown that women who exercise regularly have a lower prevalence of anxiety symptoms and sleep disturbances compared to their inactive peers.² This suggests that exercise may be one of the most accessible and effective measures women can put into practice.
Similarly, it appears that good sleep and stress management have a significant impact on the later manifestations of perimenopause, such as mood swings or heightened sensitivity to physical symptoms, a finding confirmed by research published in the journal *Archives of General Psychiatry*³. I believe that establishing healthy lifestyle habits before entering the menopause is key to ensuring a smoother and less dramatic transition. Conversely, there is no need for excessive anxiety about the menopause itself, as most difficulties can be managed through a comprehensive approach that includes exercise, diet and mental wellbeing.
Just recently, in 2025, the US Food and Drug Administration (FDA) approved a new non-hormonal medicine, Lynkuet, containing the active ingredient elinzanetant, which alleviates the vasomotor symptoms of the menopause – namely hot flushes and night sweats – without the use of hormones. This medicine acts on neural pathways in the brain that influence thermoregulation, thereby reducing the frequency and intensity of hot flushes. Clinical studies have shown that the medicine significantly reduces these symptoms compared to a placebo, thereby offering a new option for women seeking an alternative to hormone therapy.4 More than 80% of women experience these symptoms during the menopause, making this alternative relevant for a large proportion of the population.3 Lynkuet is now also available in Slovakia, meaning that women here have access to this modern treatment following consultation with a doctor.
In addition to regular exercise and, where necessary, medical options, there are dietary supplements that can help women cope with hormonal changes. One such supplement is Hormone Balance+ 120 capsules, which is formulated to support hormonal balance not only during the menopause but also during menstrual cycles. The product contains Peruvian maca and common drmek as its key ingredients.
Peruvian maca is a plant traditionally used to support energy levels, hormonal balance and stress resistance. Its effects have been the subject of several clinical studies, which suggest improvements in mood and vitality in women during cyclical changes.5 Black cohosh is a plant with a long tradition of use in regulating menstrual cycles and hormonal fluctuations; its action is often associated with influencing luteinising hormone and prolactin, which may help alleviate hormonal fluctuations.6
Although dietary supplements do not work like medicines and cannot address all symptoms, I believe they can be a useful part of a comprehensive approach that includes exercise, diet and individual medical advice.
In conclusion, I would say that the menopause need not be something to fear, even though it brings changes that most women will experience. The key lies in understanding what is happening in the body and then taking conscious steps to support the body’s balance. Regular exercise, a healthy lifestyle and, where necessary, support from nutritional supplements can significantly improve quality of life during perimenopause and menopause. New options for hormone-free medical treatment represent a further step forward in the care of women during this period, thereby significantly broadening the range of available support.
Mária Zajičková, PhD,
organic chemist and science communicator
1. Avis, N. E., Crawford, S. L., & Greendale, G. (2018). Duration of menopausal vasomotor symptoms during the menopausal transition. Menopause.
2. Daley, A., Stokes-Lampard, H., Thomas, A., & MacArthur, C. (2017). Exercise for vasomotor menopausal symptoms. Menopause.
3. Freeman, E. W., Sammel, M. D., Lin, H., & Nelson, D. B. (2006). Associations of hormones and menopausal status with depressed mood in women with no history of depression. Archives of General Psychiatry, 63(4), 375–382.
4. Fraser, G. L., et al. (2020). Efficacy of neurokinin receptor antagonists in menopausal vasomotor symptoms. The Lancet.
5. Leach, M. J., & Taylor, M. F. (2011). Maca (Lepidium meyenii) for menopausal symptoms. Cochrane Database of Systematic Reviews.
6. Lethaby, A., et al. (2007). Vitex agnus-castus for premenstrual syndrome and hormonal balance. BJOG: An International Journal of Obstetrics & Gynaecology.
Explanatory notes:
Perimenopause – the transitional period before the menopause, during which gradual hormonal fluctuations and irregular periods occur.
Menopause – the state in which a woman has not had a period for at least 12 consecutive months as a result of the decline in ovarian function.
Oestrogen – a female sex hormone that affects metabolism, mood, sleep quality and bone health.
Perimenopausal symptoms – a range of physical and psychological symptoms, such as fatigue, irritability, sleep disturbances and mood swings.
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