Are you sitting there Googling "menopause symptoms" at 3 AM because you can't sleep, wondering if you're losing your mind, or if this is just "normal" now?

Yeah, been there, done that.

Every year, about 1.3 million women in the US enter menopause, yet most of us are blindsided by symptoms that impact every part of daily life, and our healthcare system is grossly unprepared to help us.

Enter the menopause coach. But before you roll your eyes thinking this is just another wellness trend, let me break down what a menopause coach actually does and why working with one might be exactly what you need right now.

Understanding What You're Actually Going Through

Let's start with the basics:

• Perimenopause typically starts in your mid-40s but can begin as early as your mid-30s
• The average transition lasts about four years but could be months for some or drag on for years for others
• The average age of menopause in the US is 51 but typically happens somewhere between 45-56
• You're officially in menopause after 12 consecutive months without a period and yes, that one day of spotting counts as a period.

During this hormone rollercoaster, you might experience everything from hot flashes and night sweats to mood swings, brain fog, joint pain, and changes in your libido. Some symptoms are obvious; others sneak up on ya and might not seem connected to menopause at all.

With women living long longer, we now spend roughly 40% of our lives in the postmenopausal years (that's more than 30 years for some of us). Yet according to a 2023 study, most OB/GYNs receive five or fewer menopause lectures during their entire training, with 71% getting two or fewer lectures per year.

Bottom line: You're expected to navigate 30+ years of your life based on what your doctor learned in maybe five hours of training. Now, I’m not a doctor, but that seems like a problem.

What Exactly is a Menopause Coach?

Think of a menopause coach as your personal translator, advocate, and strategic partner all rolled into one. Some coaches specialize in one area; some take a more holistic approach. I’m in the latter group.

Here's what sets us apart:

• We create personalized strategies tailored to your unique symptoms, lifestyle, and goals
• We have time to actually listen to your concerns without watching the clock
• We focus on education and empowerment so you can make informed decisions about your care and feel confident advocating for yourself

Unlike your doctor who might have 15 minutes to address your concerns and focus primarily on medical interventions, a menopause coach looks at your entire life. We examine your nutrition, fitness, stress levels, sleep patterns, relationships, and overall well-being to help you create sustainable strategies that work for your unique situation.

We're not here to replace your medical team, we're here to help you become a better advocate for yourself and make informed decisions about your care. Think of us as the compass helping you navigate this transition with confidence.

Bottom line: A menopause coach is your dedicated ally who has both the time and expertise to help you thrive during this transition, not just survive it.

Coach Training and Qualifications

Since menopause coaching is relatively new, the field attracts people from diverse backgrounds.

You'll find coaches who are:

• Healthcare professionals like nurses or physician assistants who've specialized in menopause
• Health coaches who've obtained additional menopause-specific certification
• Wellness practitioners educated in women's midlife health
• Women who've walked this path themselves and obtained formal training to help others

Reputable coaching programs typically cover the physiological changes during menopause, holistic symptom management, effective coaching techniques, and ethical practices.

Some well-known certification organizations include The Menopause Society, The Integrative Women's Health Institute, Girls Gone Strong (GGS), and the National Exercise Trainers Association (NETA).

Here's the catch, because there’s always a catch. Menopause coaching remains largely unregulated with no universal certification standards. This means you need to do your homework when choosing a coach.

Bottom line: Look for coaches with proper training and certifications but remember that credentials alone don't guarantee a good fit for your needs.

How a Menopause Coach Can Help You

Research shows that personalized support during menopause significantly improves quality of life. A 2022 study found that women receiving individualized lifestyle coaching reported significant positive changes in menopause symptoms and overall quality of life compared to those who didn't receive coaching.

Working with a coach typically includes:

• Clear education about what's happening in your body
• Practical symptom management strategies that don't involve suffering in silence
• A safe space to discuss your experiences without judgment or dismissal
• Communication coaching to help you effectively advocate for yourself with healthcare providers
• Personalized lifestyle modifications for better sleep, nutrition, movement, and stress management
• Support navigating changing roles, relationships, and self-image during this major life transition
• Education about treatment options including various forms of menopause hormone therapy

The goal isn't to cure you or fix you (because you're not broken). The goal is to help you understand your options, develop coping strategies, and create a plan that honors where you are right now while moving you toward where you want to be.

Bottom line: A good coach provides education, tools, and support to help you navigate this transition with confidence and clarity.

Finding Your Perfect Match

Since anyone can hang out a "menopause coach" shingle, you need to be a savvy consumer when choosing who to work with.

Red flags to watch for:

• Dismissive attitudes toward your symptoms
• High-pressure sales tactics that focus more on their bank account than your well-being
• Promises to "cure" menopause or completely eliminate symptoms (we're coaches, not magicians)
• Recommendations for specific supplements or meal plans to treat medical conditions (that's outside our scope of practice)
• Discouraging you from working with medical professionals is a major red flag

Green flags to look for:

• Proper credentials and ongoing education in wellness and menopause-related topics
• Compassionate, empathetic approach that validates your experiences
• Clear boundaries about what they can and cannot do
• Encouragement to work with your medical team while providing additional support
• Realistic expectations about what coaching can and cannot achieve

Many reputable coaches have social media and offer group coaching or webinars. Take advantage of these free and low-cost ways to get a feel for their approach and whether you click with their style.

Bottom line: Trust your gut. If something feels off, it probably is. A good coach will make you feel heard, supported, and empowered, not pressured or dismissed.

The Money Talk Nobody Wants to Have

Let's address the elephant in the room: cost. Unless you're working with a coach employed by a large healthcare system, most coaching services aren't covered by insurance.

Independent coaching fees vary significantly, but don't let budget constraints stop you from exploring your options. Again, many coaches offer group coaching, online mini-courses, or other affordable alternatives that can give you access to support and education without breaking the bank.

These budget-friendly options also serve as a great way to get to know a coach's philosophy and approach before investing in more intensive (and expensive) individual coaching.

Bottom line: There are options for different budgets. Don't assume coaching is out of reach without exploring what's available.

Taking Your Next Steps

If you're feeling ready to explore menopause coaching, here's how to move forward strategically:

First, get clear on your needs:

• What aspects of menopause challenge you most? Hot flashes? Sleep issues? Relationship changes? Work performance?
• What type of support would be most valuable? Education? Symptom management? Overall wellness strategies?
• What's your preferred learning style? One-on-one attention? Group dynamics? Self-paced online content?

Then, research your options:

• Look into coaches in your area or those offering virtual services (geography doesn't have to limit your choices)
• Compare approaches, credentials, and service offerings to find potential matches
• Check if there are integrated facilities nearby that offer both medical care and coaching services

Remember, coaching complements medical care, it doesn't replace it. Keep working with your healthcare providers while adding coaching support to your toolkit.

Bottom line: Take your time choosing a coach, but don't let perfectionism keep you stuck in analysis paralysis mode.

Final Thoughts

A qualified menopause coach can serve as your guide, educator, and cheerleader during this significant life transition. We provide evidence-based strategies, personalized guidance, and ongoing support to help bridge the gap between clinical care and your lived experience of menopause.

As society finally starts paying attention to menopause, and workplace accommodations become more common, menopause coaches are here to help you not just survive this transition but actually thrive during it.

You deserve support, education, and someone in your corner who gets what you're going through. You deserve to feel confident in your choices and empowered in your own body. And you definitely deserve better than suffering in silence while Googling symptoms at 3 AM.

The bottom line: Menopause coaching isn't a luxury. It's an investment in the next 30+ years of your life. And honestly? You're worth that investment.

References:

Peacock, K., Carlson, K., & Ketvertis, K. M. (2023, December 21). Menopause. In StatPearls [Internet]. Treasure Island, FL: StatPearls Publishing. Retrieved from https://www.ncbi.nlm.nih.gov/books/NBK507826/

Cleveland Clinic. (2024, August 8). Perimenopause: Age, stages, signs, symptoms & treatment. https://my.clevelandclinic.org/health/diseases/21608-perimenopause

Allen, J. T. (2023, August 10). Most OB/GYN residency programs in US lack dedicated menopause curriculum. Healio. https://www.healio.com/news/womens-health-ob-gyn/20230810/most-obgyn-residency-programs-in-us-lack-dedicated-menopause-curriculum

Shokri-Ghadikolaei, A., Bakouei, F., Delavar, M. A., Azizi, A., & Sepidarkish, M. (2022). Effects of health coaching on menopausal symptoms in postmenopausal and perimenopausal women. Menopause (New York, N.Y.), 29(10), 1189–1195. https://doi.org/10.1097/GME.0000000000002050