From menopause to menopower

One night you wake up in a cold sweat – and Donald Trump has become president of the United States. This is almost how many women feel when they are confronted with the menopause for the first time. You don’t see it coming, you don’t want it and yet you have to deal with it somehow. Menopause pioneer and XbyX co-founder Peggy Reichelt has recognized the great suffering that women experience with this topic and has taken action.

Many people associate menopause with negative physical symptoms such as hot flashes and mood swings. In reality, this stage of life is a complex and often lengthy process which includes several phases: perimenopause, menopause, and postmenopause. This transition can take up to 15 years or more.

So closing your eyes and moving on doesn’t usually work. “Menopause is much more than a brief period of discomfort or physical changes,” explains Peggy. “It’s a natural process that takes us women into a new phase of our lives.” Menopause is the transition to the second half of life.

In Germany, the self-confident initiative “We are nine million” was launched in 2023 with the aim of removing the social taboo surrounding the menopause and putting it on the health policy agenda. After all, the menopause is still a taboo, even though many women suffer from severe symptoms. In many cultures, women who have gone through the menopause are considered “old” or “discarded”. This view is shaped by history and is rooted in stereotypes denying women their value to society when they reach the end of their fertility.

“Menopause is often associated with a sense of loss, but it doesn’t have to be,” says Peggy. She encourages women to let go of negative societal perceptions, for which knowledge is key. “The more we know about the menopause, the more we can take control of our wellbeing and health.”

Peggy Reichelt sees the menopause as an opportunity for women to redefine themselves and set the course for healthy aging. Keyword: longevity. For Peggy, dealing with menopause is closely linked to the issue of healthy aging. “We can’t stop the aging process, but we can influence how we age,” says Peggy. “By addressing menopause and its effects early, we can lay the foundation for a healthy and fulfilling life. This is true even for women who are not experiencing menopausal symptoms.”

With her company XbyX – Women in Balance, which she founded with her partner Monique Leonhardt in Berlin in 2019, she provides women with concrete tools to make the most of this phase of their lives. XbyX not only offers products such as nutritional supplements, but also online courses and a community where women can support each other.

1. Nutrition – Strong and healthy through the menopause

A varied and balanced diet is essential to support the hormonal changes of the menopause

• More vegetables and proteins: These nutrients provide the body with energy and support the metabolism, which often slows down during the menopause.
• Omega-3 fatty acids and phytoestrogens: Foods such as salmon, linseed oil and soy contain healthy fats and plant hormones which support the body’s balance and can alleviate symptoms such as hot flashes.
• Dietary fiber and probiotics: They support healthy digestion, which often becomes unbalanced during the menopause due to hormonal changes.

2. Sleep and relaxation – reduce stress and recharge your batteries

Hormonal changes during the menopause often have a negative effect on sleep. Sleep disorders are common and can seriously affect the quality of life.

• A regular sleep routine: going to bed at the same time every night and avoiding intensive screen time helps to improve sleep.
• Relaxation techniques such as yoga and meditation: these techniques reduce stress hormones and promote deeper sleep. They are a good way to calm the body and mind.

3. Set limits and find your own balance

During the menopause, many women experience a change in their energy and resilience. It is important to accept this and respect your own limits.

• Set priorities: Women should schedule their most important tasks for the morning, when energy levels are often at their highest, and consciously reduce major commitments.
• Learn to say “no”: Focusing on the essentials and avoiding overload is particularly important during this phase. Respecting your own needs can go a long way in reducing stress.

4. Exercise and muscle building – staying fit and strong through the menopause

Good physical fitness is essential to keeping joints and muscles strong as you age. A combination of strength training and daily exercise is recommended.

• Regular strength training: Strength training is especially important during the menopause to build muscle and prevent bone loss (osteoporosis). Just two to three sessions a week can make a big difference.
• Incorporate exercise into your daily routine: Daily activities such as walking or climbing stairs also strengthen the body and improves overall fitness.

5. Balancing hormones – holistic support

Hormones play a central role in the menopause and influence many bodily functions. The goal is to achieve hormonal balance, taking into account not only estrogen, but also stress and thyroid hormones.

• Diet and exercise: A balanced diet and regular exercise support the hormone balance and can help to relieve symptoms.
• Seek professional advice: If symptoms are very distressing, it makes sense to seek medical advice and discuss options such as hormone therapy. Sometimes even small adjustments can provide great relief.