Embrace Menopause: How I’m Navigating Menopause with Korean Wisdom [1]

A Personal Journey Toward Healthier Living

Menopause is a natural and powerful transition that every woman eventually goes through, but that doesn’t mean it’s easy. With this change often come hot flashes, insomnia, mood fluctuations, fatigue, and a general sense of unfamiliarity with our own bodies. It can feel like everything is shifting—and in truth, it is. But what if we could meet that shift with strength, grace, and knowledge?

As a woman in my mid-40s living in Korea, I’m currently navigating this life phase myself. In the past year, I’ve noticed changes—both subtle and strong—in my body and mind. Recently, a health check-up revealed that while my overall results were still within the “normal” range, some numbers—like blood pressure, blood sugar, and cholesterol—were slightly elevated. These early signs were a wake-up call. They made me realize that although I may not be sick now, the road ahead could bring real challenges unless I start taking care of myself more intentionally.

So instead of resisting menopause, I’ve chosen to embrace it. I see it now as an opportunity to slow down, reflect, and take better care of myself—not just physically, but emotionally and spiritually. And one of the most effective and empowering ways I’ve found to do that is by reconnecting with the healing traditions of my Korean heritage before.

Traditional Korean Foods for Menopausal Wellness

Korean cuisine is rich with ingredients that naturally support hormone balance, bone health, and digestion—all crucial for women going through menopause.

• Kimchi, Korea’s beloved fermented cabbage, is loaded with probiotics that improve gut health and help regulate the immune system. Gut balance can influence everything from mood to hormone function.
• Doenjang, a traditional fermented soybean paste used in soups, contains isoflavones that act like plant estrogens. It’s also a great source of minerals like calcium and magnesium.
• Tofu, a protein-rich soy product, offers plant-based estrogen and is especially helpful for maintaining bone density and muscle strength—two areas that decline with age.
• Seaweed, commonly eaten in soups or side dishes, is full of iodine and omega-3 fatty acids. These nutrients play an important role in thyroid health, which is closely linked to metabolism and hormonal balance

These aren’t just ingredients—they are comfort foods tied to culture and healing. Eating them regularly helps me feel both nourished and grounded.

Movement That Nurtures, Not Pushes

Menopause isn’t the time to push harder—it’s the time to move smarter. I used to think exercise needed to be vigorous to be effective, but I’ve learned that gentle, mindful movement can be just as powerful.

• Walking in nature offers more than physical benefits; it clears the mind, lowers stress hormones, and reconnects me with the present moment.
• Pilates has helped strengthen my core muscles, improve posture, and reduce lower back pain. It’s also a fantastic way to breathe deeper, which helps regulate anxiety and tension.
• Swimming is one of my favorite ways to move. It’s gentle on the joints and helps cool me down, literally—a blessing when hot flashes strike.

The key is consistency and compassion. I now exercise not to burn calories, but to love and care for a body that’s evolving.

Living Menopause Mindfully

There’s a quiet loneliness that can accompany menopause—especially when our symptoms are invisible to others. But we don’t have to walk this path alone. Through mindful eating, compassionate movement, and open conversations, we can create a community of strength and support.

This blog is part of that effort. Here, I want to share everything I’ve learned and continue to learn—from traditional Korean practices to modern wellness insights. I believe that when women connect and share their stories, something truly healing happens.

Menopause is not an end—it’s a powerful new beginning. A time to care more deeply for ourselves, to prioritize rest and joy, and to live with intention. Together, we can redefine what it means to age—stronger, wiser, and more radiant than ever.

Strong, Smart, and Radiant – My Korean Wellness Journey [2]