Navigating Menopause For Women of Color

5 Essential Areas of Wellness — With Facts & Holistic Support

Menopause is more than “just not getting your period anymore.” For many Women of Color, this transition brings unique health challenges — but also opportunities to nurture yourself in holistic, culturally aware ways. Seeking a medical professional who can help to guide you and give complimentary medical support will be invaluable in your journey of Navigating Menopause. Here are five key areas to focus on, supported by research, with ideas for whole-woman care.

1️⃣ Bone Health & Vitamin D — Strengthening Your Foundation

🔬 What research shows: When estrogen levels drop after menopause, bone remodeling accelerates: studies show that post-menopausal women lose bone mass rapidly, with a substantial decline in bone mineral density (BMD) over time, raising fracture risk. NCBI+2Integris Health+2

🌿 Holistic support ideas:

• Include calcium- and magnesium-rich foods: leafy greens, almonds, beans.

• Get moderate sun exposure (while protecting skin appropriately) — to help your body produce vitamin D, which is essential for bone health. Research links adequate vitamin D to better bone and overall health in menopausal women. PubMed+1

• Add weight-bearing and strength-building exercises (walking, dancing, resistance bands) to maintain bone and muscle strength.

2️⃣ Heart Health & Cardiometabolic Balance

🔬 What research shows: Post-menopause, the decline in sex hormones can raise metabolic and cardiovascular risk. A recent study on perimenopausal and postmenopausal women found significant associations between hormonal changes and increased risk of osteoporosis and metabolic disturbances. Nature+1

Also, in women (including African American women), vitamin D deficiency — which is more common with darker skin — has been associated with higher risk of hypertension and cardiovascular disease after menopause. University of Memphis Digital Commons+2PubMed+2

🌿 Holistic support – diet:

• Eat a heart-healthy diet: plenty of fruits, vegetables, whole grains, healthy fats like olive oil or nuts.

• Nourish body and mind with balanced, nutrient-dense meals (lean protein + fiber + healthy fats + fresh produce).

• Hydrate well, eat regular balanced meals, and pay attention to nutrient intake (vitamins, minerals, protein) to support energy and overall wellness

• Consider vitamin D + nutrient balance — get your vitamin D level checked; correct deficiency with sunlight, diet, or supplementation if needed (with medical oversight).

3️⃣ Mood, Emotional Wellness & Hormonal Shifts

🔬 What research shows: The drop in estrogen during menopause affects more than bones — it can influence mood, bone and muscle health, cardiovascular/metabolic risk, and overall well-being. Vitamin D deficiency, also more common among darker-skinned individuals, has been linked to worsened mood, lower bone density, and reduced physical performance. PubMed+2PubMed+2

🌿 Holistic support ideas:

• Practice mind-body rituals: journaling, meditation, breathwork — helping process emotional shifts, reduce stress, and support mental wellness.

• Prayer and worship spiritual time.

• Build a support network — trusted friends, community groups, or women’s circles — to share experiences, support, and validation.

4️⃣ Lifestyle, Movement & Sleep — Supporting Daily Balance

As hormones shift, many women notice changes in metabolism, sleep, energy, and body composition. This is a time when lifestyle habits become especially powerful.

🌿 Holistic support ideas:

• Develop a regular movement routine — mix strength training (resistance bands, bodyweight) with gentle cardio (walking, dancing, yoga). This helps with bone health, circulation, weight management, and mood.

• Prioritize restorative sleep — aim for a consistent sleep schedule, a cool/comfortable sleep environment, and calming pre-sleep rituals (herbal teas, light stretches, limiting screen time).

• Stay physically active — combine aerobic activity (walking, dancing) and strength workouts to support circulation, heart health, and metabolism

5️⃣ Cultural, Community & Spiritual Well-being — Honoring Identity & Resilience

Menopause can bring major changes — physically, emotionally, spiritually. For many Women of Color, there’s also the weight of cultural expectations, family roles, and community stressors. That’s why holistic care must include identity, culture, and purpose.

🌿 Holistic support ideas:

• Engage in self-care rituals meaningful to you — this might be dance, art, hair/natural-hair care, nature walks, prayer, or meditation.

• Seek or build community — women’s support groups, mentorship, community wellness circles. Shared stories and solidarity help normalize this stage and reduce isolation.

• Honor your voice & boundaries — affirm self-love, rest when needed, advocate for your health (request bone density scans, check vitamin D, talk to providers about symptoms).

💫 Embrace This Chapter with Power & Purpose

Menopause isn’t a decline — it’s a transformation. With awareness, self-care, community, and informed choices, this phase can become one of strength, wisdom, and renewed vitality.

Your body is shifting. Your spirit, memory, resilience — those remain. Nurture them all.

 Build Your Support Now

Personalized support on your menopause wellness journey?Visit  c2bcreates.comEmail  c2bcreates@gmail.com

Book your 20-minute one-on-one session with Omega M. Jackson.Fill out the outline form on the c2bcreates.com website to schedule your session and begin a root-to-rise menopause roadmap tailored especially for Women.