If your tweezers have become your most-used beauty tool, you’re in good company. Those chin hairs, upper-lip strays and jawline whiskers tend to show up right around perimenopause—and they’re stubborn. The good news? You don’t have to live in a plucking loop. There are science-backed ways to get rid of facial hair during menopause and slow it down so it’s less likely to come roaring back.

Why menopause triggers chin and upper-lip hairs

Blame the hormone shift. As estrogen drops in perimenopause and menopause, the androgens your body still makes (like testosterone) have a bigger relative impact, says Maral Malekzadeh, DO, a board-certified gynecologist who specializes in women’s hormonal health.

“It’s about the balance between estrogen and androgens, which are male-type hormones like testosterone,” she explains. “Early in life, both estrogen and androgens are present, but during perimenopause and menopause, estrogen levels start to decline. As a result, the effects of androgens become more noticeable. It’s not that you have more testosterone—it’s that, with less estrogen, you feel the impact of the androgen levels more.”

The result? Fine “peach fuzz” on the chin and upper lip can transition into coarse, dark hairs, says Purvisha Patel, MD, a dermatologist and founder of Visha Skincare. Harmless, but frustrating.

Aging

Menopause Symptoms No One Warns You About—From Losing Your Labia To Itchy Ears

By now, most of us can recite the classic signs of menopause in our sleep—assuming we can sleep at all. Hot flashes, night sweats, mood swings, irritability, brain fog, insomnia. All familiar territory. But this hormonal transition has a whole roster of quieter, weirder symptoms that almost nobody warns you about, and they can leave […]

How women can get rid of facial hair during menopause

Our experts say there are several options for removing facial hair at home. Here are the methods worth trying:

Sip mint tea

One of the easiest places to start is your mug. A British study in Phytotherapy Research found that women with excess androgens who drank spearmint tea twice a day showed a “clear and significant alteration” in hormone levels and reported less hair growth. Dr. Malekzadeh notes that peppermint and its close cousin spearmint can help lower testosterone over time—just give it several weeks of consistent sipping.

Boost your zinc levels

Zinc is another friend. It may reduce production of DHT, an androgen that pushes follicles to grow darker, coarser hair. In one study in Biological Trace Element Research, women with PCOS who took 50 mg of zinc daily for eight weeks saw six times greater reduction in excess hair growth than those who didn’t. The catch: it mainly helps if you’re deficient, Dr. Patel cautions. 

Food is the safest route—oysters pack 50 mg in just two ounces, with beef, shellfish and pork delivering 3 to 7 mg per serving. Only supplement under a doctor’s care; too much zinc can backfire.

Supplement with saw palmetto

Saw palmetto blocks androgen activity at the follicle, Dr. Malekzadeh says, with most women noticing results within four to six weeks of consistent use. Just be sure to check with your doctor before starting any new supplement to nail down the right dose.

Apply this TikTok-trendy oil

Cyperus rotundus oil has fans on social media, and a small study in Aesthetic Surgery Journal found it reduced hair as much as laser treatments—and worked better on gray hair. But no follow-up studies exist on this hair removal method, and consumer versions of the oil vary wildly, warns Vanessa Coppola, MS, FNP-BC, a board-certified menopause expert and founder of Bare Aesthetic Med Spa. If you want to try it, patch-test a small area first, especially if you have sensitive skin.

Ask about prescription options

Eflornithine cream—once sold as Vaniqa and now available in compounded versions from telehealth providers like Musely and Wisp for about $30 to $45 a month—slows the rate of facial hair growth, with visible results in four to eight weeks. “It’s a great option to slow the rate of hair growth,” Dr. Patel confirms. “It’s effective.” Just know hair gradually returns if you stop.

Then there’s spironolactone, an oral medication that blocks androgen receptors and reduces finer hair growth over time. “A laser treatment will help get rid of the hair and then the medication can help slow down and prevent regrowth,” Dr. Malekzadeh says—making it a smart pairing with in-office treatments (more on that below).

Aging

MDs Share the Best Menopause Skin Care Routine + Products for Women Over 50

And the things to avoid doing and using while going through menopause

In-office facial hair removal treatments

For long-term reduction, laser hair removal or electrolysis are your most effective bets, says Dr. Patel. Laser treats many hairs at once over six to eight sessions (minimum $50 each), but works best on light skin with dark hair and won’t touch gray or white strands. Electrolysis treats hairs one by one—15 to 30 sessions at a minimum of $25 each—but works on any color.

If those feel out of reach, Coppola notes that “shaving, careful tweezing, threading and facial depilatories can provide safe and effective daily control” when it comes to getting rid of facial hair during menopause.

The bottom line on how to get rid of facial hair 

The pluck-a-thon doesn’t have to be forever. With the right mix of supplements, prescriptions and in-office options, you can get rid of facial hair like stubborn chin hairs or peach fuzz on your upper lip—and keep it from staging a comeback.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Waking up at 3 a.m. because your body feels like a furnace is one of menopause’s most frustrating uninvited guests. The sheets stick. Your pajamas cling. And just as you drift off again, another hot flash hits. If this sounds like your nightly routine, you’re far from alone—and there’s plenty you can do to cool down and reclaim your rest. We’re revealing how to stop waking up in the middle of the night drenched in sweat with simple tricks that actually work.

Why night sweats happen in the first place

“A night sweat is a hot flash that happens at night, there’s no difference except the time of the day it occurs,” says Lauren Streicher, MD, a clinical professor of obstetrics and gynecology at Northwestern University’s Feinberg School of Medicine and author of Hot Flash Hell: A Gynecologist’s Guide to Turning Down the Heat.

Up to 80 percent of menopausal women experience them, Dr. Streicher explains. And they tend to stick around longer than most of us hope. “There’s a myth that hot flashes aren’t going to last very long,” she adds. “But on average, women can get hot flashes for about seven years.”

The culprit? Lower estrogen levels appear to confuse the brain’s internal thermostat. “Essentially, your body’s thermostat is broken, and it thinks it has to heat up when it doesn’t,” says Dr. Streicher.

Menopause isn’t the only trigger. Jacob Teitelbaum, MD, author of From Fatigued to Fantastic, says low blood sugar can wake you in the middle of the night in a sweat, especially if you tend to get “hangry” during the day. Infections, including an overgrowth of candida, can also raise your body temperature overnight.

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Menopause Body Odor Is a Real Thing — MDs Reveal the 10 Best Ways To Get Rid of It

Sage tea cuts sweat-triggering hot flashes by 79%

What to do if you wake up in the middle of the night drenched in sweat

When the heat hits overnight, these in-the-moment tricks can help you cool off quickly and drift back to sleep:

• Turn on a fan. Dry air helps evaporate sweat from your skin. A bedside fan or ceiling fan works well, and keeping the A/C running (or windows open in cooler months) sets you up for a more comfortable night overall.
• Sip cold water. “Cold water can lower body temperature slightly, which can help if you’re experiencing a hot flash in the moment,” says Mindy Goldman, MD, a clinical professor at the University of California San Francisco and chief clinical officer for Midi Health.
• Reach for a cold compress. A reusable ice pack, such as Chilltherapy The Ripple, on your forehead, cheeks or the back of your neck brings quick relief. “You can also apply ice cubes to a pulse point, such as your wrists, to help ease the sensations of a hot flash,” says Alexandra H. Woolley, MSN, CNM, a women’s health nurse practitioner at Dartmouth Hitchcock Medicine Center. 

Reach for the best sheets and pajamas for night sweats

Your bedroom environment matters as much as what you do in the moment. Keeping the room cool helps reduce heat-related waking, and if you live in a dry climate, a humidifier can make a difference, says Leslie Baumann, MD, FAAD, a board-certified dermatologist. What else can help? Swapping your sheets and pajamas.

• Use breathable bedding. Sheets made of breathable materials like cotton or bamboo help your body shed heat instead of trapping it. Or look for specialized moisture-wicking fabrics, such as Rest Evercool Cooling Sheet Set, to keep you cool, dry and comfortable all night.
• Slip on cooling pajamas. Still running hot? Trading thicker knit PJs for lightweight, cooling ones can be a game-changer when it comes to helping you avoid those 3 a.m. wakeups drenched in sweats. Two options we like: Kuula Loungewear Nightie with DreamCool fabric and Cool-Jams NightCool Gathered Tank Nightgown with moisture-wicking fabric.

How to stop waking up in the middle of the night drenched in sweat

Our experts agree there are a few things you can do to help stop night sweats before they even start. Menopausal hormone therapy (MHT) is often the first line of treatment, and something Dr. Goldman says is “statistically your most effective option and the quickest and most reliable path to symptom improvement.” 

But if you’d rather try a few home remedies or prescription-free options first, these research-backed options can help you stop waking up in the middle of the night drenched in sweat:

• Snack on edamame. Compounds in soy work like estrogen, the key temperature-regulating hormone that drops during menopause. One study in Menopause found postmenopausal women who ate ½ cup of cooked soybeans daily on a low-fat, vegan diet experienced a 79 percent decrease in hot flashes over 12 weeks. Dr. Teitelbaum suggests a handful of roasted edamame at night, which can also help steady blood sugar.
• Try an S-equol supplement. “S-equol contains the metabolite, or breakdown product, of soy which is believed to be responsible for alleviating hot flashes,” says Dr. Streicher. Equelle is currently the only supplement containing it. She notes it likely won’t eliminate moderate to severe flashes, but it may make them milder.
• Consider acupuncture. A study in BMJ Open found women who received acupuncture once a week for six weeks saw significant drops in both daytime and nighttime hot flashes, with results starting as early as week three.
• Practice paced breathing. Postmenopausal women who did paced diaphragmatic breathing for 15 minutes twice daily—and whenever a hot flash struck—saw more than a 50 percent decrease in hot flash frequency and a nearly 67 percent drop in severity over three weeks, according to a study in the Egyptian Journal of Health Care.

Aging

MDs Reveal the Best Natural Ways to Ease the Most Bothersome Menopause Symptoms

These drug-free cures calm hot flashes, weight gain and more

Cooler nights are within reach

Finding what works may take some trial and error. But cooler, calmer nights—and the deep, restorative sleep that follows—really are within reach.

You eat the same way you always have. You walk, you try to sleep, you skip the second helping—and still stubborn pounds creep on your frame, especially around your middle. If this sounds familiar, take a breath. The problem probably isn’t your willpower. It’s your hormones. And there’s one in particular that may be the missing piece in reversing menopause weight gain.

What causes menopause weight gain?

Midlife changes the math. As estrogen and progesterone dip during the years leading up to and through menopause, your body shifts how it stores fat, and the belly becomes its favorite new address. That’s why so many women say the clothes that fit last year suddenly don’t, even when nothing else in their routine has changed.

It’s a frustrating experience, and one that can make you feel like your body has become a stranger. But understanding what’s going on hormonally is the first step toward getting back in the driver’s seat.

Aging

I’m an Endocrinologist: Here’s Why Menopausal Weight Gain Is a Misnomer

There’s no guide for menopause, no single type of “menopause doctor” you call to get answers when it shows up. And yet, menopause is a time that can be rife with new challenges and anxieties, and questions without clear answers—like “why am I putting on weight during menopause?”  One study showed that most women were […]

The hormone that may burn 300 extra calories a day

While most of the menopause conversation centers on estrogen, longevity and hormone expert Gustav Lo, MD, says progesterone deserves far more attention than it’s getting when it comes to the scale.

“Progesterone helps burn extra calories,” Dr. Lo told attendees at a recent menopause conference. “Some studies have shown that if you have normal progesterone levels, you’ll burn 300 extra calories per day.” That’s nothing to sneeze at. 

What this means if you’re considering hormone therapy

If you’ve been going back and forth about menopausal hormone therapy (MHT)— reading up on it, asking friends, maybe even bringing it up at a doctor’s visit and then putting the decision on the back burner—this is one more piece of information worth adding to the conversation.

The potential metabolic lift from restoring progesterone to normal levels is the kind of perk many women don’t realize is on the table. Hormone therapy isn’t right for everyone, and there’s no one-size-fits-all answer. But if stubborn weight gain has been one of the hardest parts of menopause for you, Dr. Lo’s point is a reminder that there may be a hormonal lever you haven’t yet pulled.

What to do next

The best first step is a real, honest conversation with your doctor, ideally one who stays up to date on menopause care. A few things worth bringing up at your next appointment:

• Ask whether your progesterone and estrogen levels have been checked recently, and what the numbers look like.
• Share specifics about your weight changes, including where you’re carrying it and when it started.
• Ask whether menopausal hormone therapy is a reasonable option for your health history—and if so, what role progesterone would play in your plan.

Going in with questions puts you in the driver’s seat. You know your body, you know your history and you deserve answers that treat the whole picture, not just the number on the scale.

Wellness

How HRT Boosts Weight Loss + How to Keep Your Metabolism Up After Stopping

Many women going through menopause turn to hormone replacement therapy (HRT) to help alleviate symptoms like hot flashes, vaginal dryness and insomnia. But does HRT help with weight loss, too? And what happens when you stop taking it? Keep reading to learn more about the role HRT plays in weight loss and weight gain, and […]

The bottom line on reversing menopause weight gain

Menopause weight gain can feel like a battle you didn’t sign up for. But it isn’t a personal failing, and it isn’t permanent. With the right information—and the right hormonal support, if that’s a path you choose—the scale can start moving in a direction that feels more like you again.

A version of this article appears in the November 16, 2026, issue of Woman’s World.

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You walk into the kitchen with purpose and then stand there, blinking, trying to remember why. Mid-sentence, the word you need simply… disappears. If this sounds familiar, you’re not losing it. Brain fog is one of the most common complaints women report during perimenopause and menopause, and lately a lot of us are asking the same question: Can an NMN supplement actually help? For answers, we turned to Felice Gersh, MD, a board-certified integrative gynecologist and founder of the Integrative Medical Group of Irvine.

Why brain fog spikes during menopause

Your brain is a huge energy consumer, and the little power plants inside your cells called mitochondria depend on steady hormonal signaling to run smoothly. When estradiol and progesterone start to fluctuate or dip during the menopause transition, a lot more than hot flashes can shift.

“As estradiol and progesterone fluctuate or dip, mitochondrial function, vascular health, sleep, inflammation and the gut microbiome can be affected,” Dr. Gersh explains. “Together, these changes can contribute to that familiar foggy feeling.” In other words, there’s a real biological reason you can’t find your keys for the third time this week, and understanding it is the first step toward feeling sharper in middle age and beyond.

Aging

8 Brain Fog Supplements a Top Doctor Says Clear Your Thinking Fast

Whether you misplaced your keys, forgot where you parked your car or are having trouble recalling names, brain fog can quickly set in—especially during perimenopause and menopause—and make it hard to think clearly. The good news is that there are natural supplements for brain fog that may help you regain mental clarity. Keep reading as […]

What exactly is NMN?

NMN is short for nicotinamide mononucleotide. It’s a precursor to NAD+, a molecule your mitochondria rely on to produce energy. The catch? “Levels of NAD+ tend to decline with age and can be depleted by inflammation,” Dr. Gersh reveals. That’s where NMN supplements come in.

Dr. Gersh says she often recommends an NMN supplement as part of a broader mitochondrial-support strategy for women navigating midlife changes. Think of it as giving those cellular power plants a little extra fuel to do what they’re designed to do, including help power the brain.

How to add an NMN supplement to your routine

Before you start taking an NMN supplement, Dr. Gersh encourages women to first shore up the basics—because no pill works as well as it could without a strong lifestyle foundation underneath it. She recommends prioritizing:

• Quality sleep, the kind that actually restores you
• Aerobic exercise and resistance training, both of which matter for brain and body, especially for older adults
• A fiber-rich, plant-forward diet that supports a healthy gut

Then, you can layer in an NMN supplement with your physician’s okay. Your doctor may also consider other mitochondrial supplements such as ubiquinol, urolithin A or acetyl-L-carnitine, Dr. Gersh adds. “ always screen for problems such as thyroid dysfunction or iron deficiency,” which can masquerade as menopausal brain fog.

And don’t forget hormones themselves. “Talk to your doctor about menopausal hormone therapy to support brain health as you age,” Dr. Gersh says. It’s a conversation worth having rather than assuming you have to tough it out in the long term.

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Ginkgo Biloba May Help Menopause Brain Fog—and Your Sex Life Too

Walking into the kitchen and forgetting why you went in there. Losing your train of thought mid-sentence. Reaching for a word that just won’t come. If midlife brain fog has you feeling like a stranger in your own head, you may have heard whispers about an herb called ginkgo biloba that could help. The good […]

When to call your doctor about brain fog

As tempting as it is to brush off forgetfulness as “just menopause,” don’t write it off completely, Dr. Gersh advises. “Persistent or worsening cognitive changes should always be medically evaluated.” Your peace of mind is worth the appointment.

The good news? Brain fog during menopause is common and increasingly manageable. With the right support team, a few smart lifestyle shifts and a thoughtful conversation about whether something like an NMN supplement belongs in your routine, you can start feeling more like yourself again. See more from Dr. Gersh on Instagram.

A version of this story appears in the October 19, 2026, issue of Woman’s World.

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Ever noticed sparse spots in your hair or that your once-glossy grays have taken on a dull, brassy hue? Hormone changes during perimenopause and menopause may be to blame. The good news? Not all hair changes are bad, and there are things you can do to keep the locks you love looking their best. We spoke to dermatologists, hair experts and a celebrity hairstylist about the instant hacks that can help right now.

Why perimenopause and menopause cause hair changes

During perimenopause, the transitionary period leading up to menopause, and menopause, the official period when you’ve gone a year without a period, your hormone levels fluctuate and the ovaries start producing less estrogen. The result: hot flashes, mood changes and, yes, even hair changes, explains Aamna Adel, MBBS, MRCP, PgCERT, founder of Rhute and a consultant dermatologist specializing in hair loss across all ages.

“Estrogen plays an important role in supporting the hair’s growth cycle, fullness and density,” adds Kim Nichols, MD, FAAD, a Harvard-trained, board-certified dermatologist that treats both cosmetic and medical skincare concerns. “As estrogen levels fluctuate and eventually decline, hair may spend less time in its active growth phase. As a result, some women may notice their hair becoming thinner, drier, less dense or more prone to shedding. Aging itself also affects the hair follicles, so what we’re seeing is often a combination of hormonal changes, genetics and the natural aging process.”

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What Is Water Misting for Gray Hair? This Simple Styling Hack Will Give You Shiny, Soft, and Silky Locks

Restore the shine.

Fast fixes for perimenopausal hair changes 

So, what are a few key hair changes you can expect? We asked dermatologists to break down what might happen and why, and hair experts for their best instant hacks to help.

Coarse hair or frizziness? Try an ACV rinse 

“Many women notice their hair feels different during this time, often drier, coarser or more wiry, and sometimes with a change in how much wave or curl it has,” explains Dr. Adel. “This happens partly because falling oestrogen is associated with subtle changes in the structure of the hair as it grows, and partly because the scalp produces less natural oil, so the hair isn’t as well lubricated and can feel rougher and more brittle.”

The fix: Amerah Underwood, co-owner and stylist at UMI Salon in New York City, offers an instant hack to make dry hair softer and smoother. “Finish your shampoo with a cool, acidic rinse,” she says. “Mix a tablespoon of apple cider vinegar (ACV) into a cup of water and pour it over your hair. Hormonal shifts make the hair cuticle rougher and more open, and the low pH snaps it flat so hair feels silkier and reflects more light. Follow with your conditioner as usual.”

If the texture change you’re noticing is more frizz, Antonio Velotta, New York-based celebrity hairstylist, has a tip. “Don’t keep brushing frizz,” says Velotta. “Press it down. I like to put a tiny amount of smoothing serum gently on the hair, blow dry it in and use a flatiron just at the frizzy parts (especially at the roots.)”

Thinning hair? Blow dry this way

“Hair thinning is very common during perimenopause and menopause,” says Debra Jaliman, MD, New York City cosmetic dermatologist and author of Skin Rules. “The hormonal changes can cause more hairs to enter the resting phase of the hair cycle and can shorten the amount of time that hairs remain in the growth cycle. Women may notice that their ponytail feels thinner and they see a widening of their part. Some women also notice increased hair shedding. The individual hairs can also become shorter and finer.”

The fix: “I like to blow dry the roots in the opposite direction where the hair falls,” says Velotta. “Pin it up and let it cool down.” He also says a volumizing dry shampoo can help, and recommends the b.pure Volume & Body Dry Shampoo ($3.00) if you’re looking for a Dollar Tree steal. 

Gray hair turned brassy? Try a shampoo trick

“Grey and white hair has lost its pigment (its natural colour), which makes it more porous and more prone to picking up tones from the environment. So things like sun exposure, mineral deposits in hard water, product buildup and pollution can leave it looking yellow or brassy,” says Adel. “Grey hair also tends to be drier, partly because the scalp produces less oil around this time, and drier, more porous hair holds onto those unwanted tones more easily. So it’s less about menopause directly and more about the nature of greying hair combined with everyday environmental exposure.”

The fix: Purple shampoo. Just “Don’t use purple shampoo straight,” says Underwood. “Mix a small amount into your regular conditioner and leave it on for two to three minutes. Gray hair is more porous during menopause, so it grabs pigment fast, and straight purple can leave it dull or lavender. The blend cancels the yellow while keeping the hair soft and bright.”

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Long Hair Over 50? Why Not? Here’s How to Flaunt It If You’ve Got It

Hair longer than shoulder-length used to be taboo for women over 50, but times are changing

The bottom line on hair changes during perimenopause and menopause

Whether entering perimenopause or menopause has meant developing a new routine around your skincare, your sex life or even, yes, your hair, it can take some getting used to. But not all changes are bad, like getting to explore more curls than you used to have. And for the ones you don’t love, there are “hair hacks” that make an instant difference, helping you feel like yourself again.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If menopause has left you feeling like a stranger in your own body—one minute chilly, the next drenched in a hot flash, and somewhere in between weepy for no reason at all—you’re not alone. The good news? A few drops of the right essential oil may help you feel more like yourself again, without a complicated routine or a big price tag. Here, a top doctor breaks down the best essential oils for symptoms of menopause and how to add them to your daily routine.

How essentials oils ease menopause symptoms

Essential oils are concentrated plant extracts, prized for centuries for their aromas and their gentle effects on mood and wellbeing. They are not a replacement for medical care or menopausal hormone therapy (MHT), of course but they can be a low-effort tool to layer into your day to help ease symptoms like hot flashes or improve sleep quality. 

Amy Shah, MD, a double board-certified physician, nutrition expert and author of three bestsellers including her latest release Hormone Havoc, says essential oils can be a simple tool to support your mood, stress levels and general wellness as your hormonal balance starts to shift.

Aging

Menopause Body Odor Is a Real Thing — MDs Reveal the 10 Best Ways To Get Rid of It

Sage tea cuts sweat-triggering hot flashes by 79%

The 5 best essential oils for menopause

Emerging research points to additional benefits too: A study published in the journal Neuroendocrinology Letters found that the aroma of the essential oils below may gently increase estrogen production as we age. Here are five worth keeping on your nightstand or in your bag.

• Clary sage. “This is one of my favorites for supporting hormone health overall,” Dr. Shah says. A small study found that when added to oil or moisturizer and rubbed on the feet, clary sage essential oil can help relieve hot flashes. 
• Geranium. Beyond supporting hormone production, this oil is known to reduce inflammation and ease anxiety, Dr. Shah reveals. If tension has crept into your shoulders and your thoughts, geranium is worth trying in a diffuser while you unwind.
• Lavender. “Well known for its calming properties, lavender can be helpful for relaxation and sleep, two areas that frequently become disrupted after menopause,” Dr. Shah notes. A few drops of essential oil on a cotton ball tucked into your pillowcase may help you sleep soundly during menopause.
• Jasmine absolute. “Rich and floral, jasmine essential oil is instantly uplifting and has been used to fight depression,” Dr. Shah reveals. It’s considered an aphrodisiac, too—a welcome bonus when many of us may experience low desire.
• Neroli. Another favorite of Dr. Shah’s, neroli is beneficial for anxiety, depression and various menopausal symptoms, she says. Its bright, orange-blossom scent is the kind of aroma that can turn a rough afternoon around.

How to use essential oils for menopause safely

Essential oils are powerful, so a gentle approach is best. Never ingest essential oils. Instead, use an aromatherapy diffuser, or mix a drop or two into a carrier oil or lotion and apply it to your skin, Dr. Shah suggests. “You can also add a few drops to a cotton ball and simply inhale the healing aroma,” she adds.

If your skin tends to be sensitive, test a small patch first. And if you are managing a chronic condition or taking medication, talk to your doctor before adding a new oil to your routine—especially one you plan to use every day.

Aging

Tired of Tossing and Turning? Here’s How To Stop Night Sweats Fast

Waking up in the middle of the night flushed and drenched with sweat is, unfortunately, one of the most common symptoms of menopause. If you’re roused from your slumber while sweating at night, there are lots of things you can do to get relief. Read on for tips on how to stop night sweats in […]

A small ritual with real payoff

Menopause can feel like a lot to manage all at once, but the right soothing essential oils can help ease your symptoms. Diffuse lavender at bedtime, dab a bit of clary sage on the soles of your feet or breathe in neroli when the day gets heavy. Little rituals like these can help you feel steadier, calmer and more yourself one deep breath at a time.

A version of this story appears in the October 12, 2026, issue of Woman’s World.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Whether playing an ambitious broadcast journalist juggling career, family, love and the pursuit of motherhood in Being Mary Jane or the fashionable and confident captain of an East Compton high school cheer team in Bring It On, award-winning actress Gabrielle Union, 53, is no stranger to playing empowering characters. And she’s living life just as boldly off screen, especially when it comes to spreading awareness about menopause through her partnership with Bayer’s “Life Doesn’t Stop for a Hot Flash” campaign. In an exclusive interview with Woman’s World, Union opened up about the disruptive hot flash that led to a conversation with her doctor and what she celebrates about aging. 

Why hot flashes can be so disruptive 

First, a quick refresher: “Hot flashes are feelings of warmth in the face, the neck, the chest or sudden intense feelings of heat and a lot of sweating,” explains Barbara Dehn, RN, MS, NP, FAANP, NCMP, also known as “Nurse Barb,” a television health expert, board-certified women’s health nurse practitioner and certified menopause practitioner. “It could be Niagara Falls coming from under your arms or it could be lots of sweat on your face. Every woman is different. But hot flashes can last from one to five minutes.”

Aging

Tired of Tossing and Turning? Here’s How To Stop Night Sweats Fast

Waking up in the middle of the night flushed and drenched with sweat is, unfortunately, one of the most common symptoms of menopause. If you’re roused from your slumber while sweating at night, there are lots of things you can do to get relief. Read on for tips on how to stop night sweats in […]

Gabrielle Union’s ‘severe’ on-set hot flash

Union shared she’s had “many” experiences with disruptive hot flashes, but one that sticks out to her happened recently on set. “I was filming a movie last year in Rome with this love interest who was like a good 20 plus years younger than me,” Union told Woman’s World. “I started off the day very confident. I’m like, ‘Oh, I’m sexy. This is about to go down.’ I’ve done 1,001 love scenes, so it’s like old hat at this point, and it kicks in. A very severe hot flash overtakes me. It is one of those full-sweat hot flashes where there was nothing I could do, and I just had to try to wait it out.”

“The way it looked to the production was like I was nervous. It was bad,” Union continued. “And I felt myself shrinking, and I’m not a shrinking violet. And I was like, ‘Okay, we have to find a solution.’”

How Gabrielle Union took control of her menopausal hot flashes

Union told Woman’s World she wasted no time reaching out to her doctor after the awkward on-set hot flash moment. 

“Immediately, I called my doctor, explained to him everything that was going on. I was like, ‘What are our options?’ Because this can’t be it. There has to be something that we can do about this, and that’s how we came to decide on Lynkuet.”

“Lynkuet, or elinzanetant, is one of the newer FDA-approved neurokinin receptor antagonists, along with Veozah,” says Bruce Dorr, MD, a board-certified ob-gyn with a subspecialty in urogynecology and reconstructive pelvic surgery and a senior medical advisor for Biote. “It was approved in October 2025 as a once-daily oral capsule to treat moderate to severe hot flashes due to menopause.” 

Dr. Dorr adds that Lynkuet is not a hormone, so a conversation with your doctor can help you figure out whether medications like Lynkuet or even menopausal hormonal therapy (MHT) make sense for you and your body.

‘Super flashers’ can have symptoms for decades

Dehn says hot flashes can happen across different age groups. “They can start as early as your late 30s, they can progress through your 40s [or] 50s and there are some women who are known as ‘super flashers,’ [meaning] they continue having hot flashes in their 60s, 70s and beyond,” adds Dehn.  

While there are a number of reasons you could experience a hot flash, Dehn says a big cause is menopause, the life stage when you’ve gone a year without a period. Dehn shared she often works with patients who didn’t realize their symptoms were hot flashes. 

“And here’s the thing: Yes, everyone’s different, but hot flashes are the most common symptom of menopause and they impact about 80 percent of women at some point in their lives,” adds Dehn. 

Why does menopause cause hot flashes in the first place? “The body’s temperature regulation happens in a part of the brain called the hypothalamus, which acts as the body’s thermostat,” explains Dr. Dorr. “As estrogen falls during perimenopause and menopause, it destabilizes the nerve cells that handle that job and the thermostat becomes far more sensitive than it used to be.”

Lifestyle tips to help manage menopausal hot flashes

Aside from prescription medications like Union turned to, there are also lifestyle changes that can help. A few tips Dr. Dorr suggests include:

• Watch the air conditioning as much as the heat: “Even though it seems counterintuitive, the abrupt swing between outdoor heat and cold indoor air can set off a hot flash even when stepping into the cool feels like relief,” says Dr. Dorr.
• Stay hydrated: Try regularly consuming fluids like water instead of waiting until you’re thirsty, recommends Dr. Dorr. “Dehydration disrupts the body’s ability to regulate temperature which triggers vasomotor symptoms in the first place,” he explains. 
• Cut your caffeine intake: “Research has linked caffeine with worsening vasomotor symptoms, including more severe hot flashes and night sweats,” says Dr. Dorr. 

Aging

Hot Flashes? The FDA Approved a Game-Changing Pill to Cut Them in Half

Major menopause news: The Food and Drug Administration (FDA) just approved a brand-new, once-a-day pill to help treat hot flashes without the use of hormones. The drug, called elinzanetant—brand name Lynkuet—was created by pharmaceutical company Bayer and is expected to hit shelves across the country starting in November. Curious about this new menopause drug? Here’s […]

How Gabrielle Union celebrates aging

Yes, entering menopause and navigating midlife can mean figuring out how to deal with health changes like disruptive hot flashes, but it also brings many things worth celebrating. Union shared that one thing she’s celebrating is the wisdom that comes with aging.

“I’m not as impulsive. I think before I speak—it probably shouldn’t have taken into my 50s to come to that conclusion—and I’m way more empathetic. I’m not gonna let an irritation take over my whole day,” Union shared. 

Another thing Union now prioritizes? “Offering grace to my parents and realizing they’re not superheroes,” she revealed. “They’re just people trying to figure it out at every stage and every age, just like we are. And all the things that you want from someone else, make sure you’re providing, so we’re all a little bit more realistic about what is and isn’t reasonable. We [sometimes] demand something that we’ve never offered, or we’re asking for grace when we don’t offer it.”

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Menopause brings hormone shifts that quietly erode bone and muscle, and a growing number of women are strapping on weighted vests to push back. Doctors say the vests can help, but only with the right consistency.

What happens to bones during perimenopause and menopause?

Estrogen decline during perimenopause accelerates bone loss, and the drop-off can be steep. According to the Endocrine Society, up to 20% of bone loss can happen during these stages, and approximately one in 10 women over the age of 60 are affected by osteoporosis worldwide.

Menopause typically begins in a woman’s late 40s or early 50s and lasts about seven years, according to PennState Health. “Estrogen helps you build bones,” said Dr. Raliat Bashua, an obstetrician/gynecologist at Penn State Health Hampden Medical Center. “When your estrogen levels start fluctuating, you don’t maintain as much bone mass.” One in two postmenopausal women will have osteoporosis, the Endocrine Society added, and fractures are linked to decreased quality of life and increased mortality.

Wellness

How To Improve Bone Health After 50: A Doctor’s Simple Guide

Sure, we’ve all heard that the risk of developing osteoporosis (weak and brittle bones) increases with age. But the years around menopause are when many women begin losing bone mass faster than they can rebuild it, putting us at higher risk for painful breaks. Fortunately, knowing how to improve your bone health now can protect […]

How does a weighted vest support bone health during menopause?

Weighted vests add resistance to everyday movement, stimulating bones to grow denser and helping women build the muscle that midlife tends to strip away. “Adding a weighted vest to functional activities and exercise is a great way to stimulate your bones to grow stronger and denser, as well as increase resistance to functional movement patterns and improve overall muscle strength,” Lauren Geisbert, D.P.T., told Eating Well.

Dr. Mary Claire Haver, an OBGYN and author of The New York Times bestseller The New Menopause, has helped popularize the vests with her more than 2 million Instagram and TikTok followers. She told Fortune she owns six vests and wears one about an hour a day during Zoom calls, treadmill walks and household chores. “This is a gift to your future self to help keep your bones and muscles strong and even make them stronger, so that you’re more resilient to the effects of aging,” Haver said.

How long should you wear a weighted vest each day?

Start slow as to not overwork your body. “Start by using a weighted vest one to two times per week on familiar walks to allow your body to adapt without overloading your muscles or joints,” Sarah Pelc Graca, CPT, a personal trainer and founder of Strong with Sarah Weight Loss Coaching, told Women’s Health.

Wearing it for hours at a stretch can backfire. “Prolonged use (several hours) can lead to joint strain, muscle fatigue and posture issues if the weight is too heavy or worn for too long, so it’s important to gradually introduce weight and duration to avoid overloading your body,” Pelc Graca said. Whatever routine you choose, stick with it. “You can’t just wear a weighted vest for a few months and then stop, because you’ll quickly lose that new bone,” Caroline K. Messer, MD, a double board-certified internist and endocrinologist in New York City, told Allure. “You have to pick something that’s actually realistic for your lifestyle.”

Why are weighted vests trending among women over 40?

The vests have taken off partly because doctors like Haver are urging patients to defend muscle and bone before serious loss sets in, and partly because attitudes toward midlife women’s health are shifting. “The muscle is something that the aging process chips away at, but it’s not inevitable,” Haver told Fortune, adding that “you have to work at it.”

The trend has critics too. Natalia Mehlman Petrzela, a historian, professor at The New School and author of Fit Nation, told 19th News that the pressure cuts both ways. “It feels a little bit like this Army of Women who are never allowed to stop working on their fitness, even when they’re going about their day,” she said. “The idea or the reality that we women who are already carrying so much are now carrying an extra burden to do all of that can sometimes feel, well, a little much.”

When you finally reach menopause, life doesn’t suddenly stop moving just because it has begun. Instead, you find a way to juggle family life, work and a never-ending to-do list all while battling hot flashes, brain fog and insomnia. Screen Actors Guild Award-winning Grey’s Anatomy actress Kate Walsh, 58, is no stranger to finding that balance, even while playing the beloved Dr. Addison Montgomery on the hit series. In an exclusive interview with Woman’s World, Walsh shared how she navigated early menopause while on Grey’s Anatomy, what she wants other women to know about menopause and why she partnered with Centrum to shift the conversation from anti-aging to healthy aging.

Kate Walsh experienced early menopause on ‘Grey’s Anatomy’ 

Despite playing a surgeon on Grey’s Anatomy and Private Practice, Walsh says it wasn’t her on-screen roles that taught her about menopause, but instead her own experience with it while playing the character.

“I went through early menopause,” Walsh told Woman’s World.  “Technically, it started when I was on Grey’s [Anatomy], and then it went into Private Practice and then they incorporated it into the storyline for Addison, as often happens when you’re on a show. That’s if you’re lucky enough to be on a show that has success, and then they’re like, ‘Oh, we’re storylines. Hey, let’s take something out of your life.’”

“It was really difficult because even then, that was, gosh, almost 20 years ago [or] 18 years ago, and there wasn’t a lot of information still in the culture like there is now,” Walsh continued. “Now menopause is… let’s say menopause is having a moment. She’s the pretty girl at the dance. You know everyone’s aware of perimenopause and menopause, which is fabulous, but it doesn’t make it any less frustrating or challenging. My own experience with it was really how I got how I got aware of it. You’re like, welcome to some hot flashes and night sweats and sleeplessness and anxiety. Whew, bring it on.”

Wellness

Menopause Early or Later? That’s More Common Than You Think

As a society, we’re having more conversations about women’s health and all that comes with it, including key developmental stages like menopause. While some women may have been lucky to learn what’s going on with their bodies through education, friends or a medical provider who was intentional about sharing knowledge, many others don’t know much […]

What is early menopause?

You may be familiar with menopause, but if you’re wondering what experiencing early menopause refers to, Anna Cabeca, DO, FACOG, triple-board certified ob-gyn, regenerative and integrative medicine physician, offers some insight.

“Early menopause is menopause that occurs between ages 40 and 45,” says Dr. Cabeca. “When menopause occurs before age 40, we generally refer to it as premature menopause or primary ovarian insufficiency, depending on the circumstances.”

The menopause symptoms Kate Walsh missed 

While we’ve all heard about hot flashes and insomnia, that doesn’t necessarily mean we’ll recognize the symptoms in ourselves—especially if you start menopause earlier than expected. 

“Because I was also at a time where I was still getting like four or five hours’ sleep, and I was working crazy hours, it was kind of easily masked by my work schedule and the nature of the work that we’re doing— the emotional things and highs and lows,” says Walsh. “Not getting a lot of sleep was sort of my MO, and it wasn’t until after when I was like, ‘Oh, I need sleep.’” 

“So it was sort of masked for a while,” she continues. 

Why we don’t always recognize the signs of menopause

Dr. Cabeca says that Walsh’s experience of not recognizing menopause symptoms is not uncommon. “When women are juggling demanding careers, families, caregiving, travel or simply very busy lives, it can be incredibly easy to attribute menopause symptoms to stress,” Dr. Cabeca explains. “You assume the brain fog is because you’re overworked. You blame poor sleep on deadlines. You think the fatigue is because you’re doing too much or the weight changes are because you haven’t had time to exercise. Meanwhile, your hormones may be shifting underneath all of that.”

Walsh’s advice for women entering menopause? “Getting support, self-care, getting and being patient with yourself, honestly, maybe as basic as that sounds, and surrendering to it as opposed to, ‘I’ve got to fight this, I’ve got to stop this,’” says Walsh. “And this segues into why I wanted to partner with Centrum, because it’s about a holistic approach to aging and health, not just from the inside out, but really going, ‘Okay, we’re not going to stop this. We’re not going to turn aging back. We have to embrace where we are, and how can we do it in the most holistic, healthful way, both externally and internally?’”

Aging

Melinda French Gates, 61, Says It Took 3 Doctors To Diagnose Her Perimenopause

You think you’ve just entered the life stage you’ve heard so much about: perimenopause. Perhaps you’ve been experiencing symptoms like mood changes or difficulty concentrating, and you’re left wondering: Could this be perimenopause? If you’ve struggled to get a clear answer from your doctor, you’re not alone. In an interview on Healthful with Norah O’Donnell, […]

Walsh’s approach to healthy aging 

When it comes to menopause and aging, some messaging seems to center around anti-aging and preventing the inevitable, but Walsh takes a much more holistic approach. She shares that rather than following a strict, inflexible wellness regimen, she honors what her body needs. “I give myself permission to change my mind and change my schedule,” says Walsh. 

“If you’re like, ‘Oh, I didn’t get enough sleep last night. Even though I have that workout scheduled, I’m going to cancel it so I can sleep because that’s actually what my body needs,’ as opposed to pushing through, and that’s going to make me feel inflamed, cranky and have negative returns,” she says.

Flexibility and honoring where she’s at is also the approach she takes to healthy aging. To Walsh, healthy aging means “a lot of acceptance and surrender.”

“Also, I think it’s an important part of what we’re doing here,” she continues. “It’s storytelling. It’s like changing the narrative and talking about how it’s healthy to age. We’re lucky to age. Like, yay, we’re still here! And how do we do it as opposed to avoiding it or fighting it or stopping it or changing it? It’s like how do we embrace it and be mindful and enjoy it?”

The bottom line

While starting menopause may feel like stepping into the unknown, taking a page from Walsh’s book and embracing the blessing of aging while supporting your body through all its stages is a great place to start.