Navigating the Menopause Journey: More Than Just Hot Flashes

A Conscious Women Circle Webinar Series

Thank you to menopause coach,  Mandie Fankhauser, for sharing with us during a Conscious Women Circle webinar hosted on the Cascade Conscious Community platform in May 2026 as part of our series on Women in Transition.

Menopause coach Mandie Fankhauser

As the Founder of Amandarin Wellness, my work focuses on supporting women through their journey of menopause.  Menopause is often spoken about in hushed tones, reduced to a handful of symptoms like hot flashes, poor sleep and mood swings.  But in reality, the menopause journey is far more complex — and far more important to understand.  

Understanding the Three Stages of Menopause

Menopause isn’t just one moment. It’s a journey that unfolds over many years.

The Three Stages of Menopause:

• Perimenopause: begins in the late 30s or early 40s, lasting up to 10 years.  Hormone fluctuations can trigger a number of symptoms

• Menopause: defined as 12 consecutive months without a menstrual cycle

• Post-menopause: the next phase that follows for the remainder of your years

Beyond Common Symptoms

Menopause is more than just hot flashes. There are over 40+ symptoms that are recognised, affecting a number of different areas. These can include:

• Cognitive shifts: Brain fog, forgetfulness, difficulty concentrating

• Sleep disturbances: Night sweats, frequent waking, fatigue

• Emotional changes: Anxiety, mood swings, heightened sensitivity

• Metabolic changes: Weight gain, especially around the midsection

Other symptoms can include skin dryness, digestive issues, joint stiffness, hair thinning, vaginal dryness and urinary changes.

These changes are not “just in your head”; they are the natural result of shifting hormones. Speaking to a woman's health expert can help you navigate these new changes.

Preparing Early: Why Your 30’s Matter

Laying a strong foundation in your 30’s can ease the transition. Here are some things to focus on:

• Strength training to preserve muscle and bone density

• Regular movement like yoga, swimming, or walking

• Balanced nutrition with whole foods and reducing sugar

• Stress management through meditation, journaling, or breathwork

• Hydration and good sleep hygiene

• Preventive health checks for blood pressure, cholesterol, and bone density

Navigating Support and Medical Conversations

Women often feel uncertain about discussing symptoms with doctors. Open, descriptive conversations are more effective than fitting into a ‘checklist’ of symptoms.

• Hormone Replacement Therapy (HRT) can prescribed

• Holistic options like black cohosh, red clover and evening primrose, combined with lifestyle changes may support those who choose not to, or cannot, use HRT

Every journey is unique. There is no one-size-fits-all solution. Seek support or reach out to a menopause coach trained in supporting women in their life transition.

Finding Support in Hong Kong

Accessing menopause care can be challenging through GP’s due to current high demand, some alternatives can include:

• The Family Planning Association in Wan Chai

• The Hong Kong Menopause Society resources

• Health and Menopause Coaches

• Community groups and women’s circles

  
  

The one thing to remember is that you are not alone. There are resources and support available.

A Final Word

Menopause is not an ending but the beginning of a new phase of life. 

With awareness, preparation and support, it can be a time of empowerment, reflection and strength.  Speaking openly changes the narrative for ourselves and future generations.