Menopause has long been treated like some kind of shameful secret—something women are expected to just deal with in silence. But thankfully, that’s starting to change, thanks in part to women like Gwyneth Paltrow, who are getting refreshingly honest about what it’s really like.
The Oscar-winning actress and Goop founder recently opened up on an episode of The Goop Podcast about her experience with menopause, including how stress following the Los Angeles wildfires led to nightly drinking, which only made her symptoms worse. Her insomnia? Through the roof. Her anxiety? Off the charts. And honestly? That’s a reality a lot of women can relate to.
So let’s take a page from Gwyneth’s book and actually talk about menopause—because suffering in silence? That’s not the way to go.
The Menopause Conversation We’ve Been Avoiding
For too long, menopause has been whispered about, if it’s mentioned at all. Women are expected to just power through, as if hot flashes, brain fog, and mood swings are no big deal. But newsflash: they are a big deal. They affect everything from sleep to mental health to relationships.
And the thing is, menopause isn’t just a sudden switch that flips one day. Perimenopause—the years leading up to it—can bring all sorts of unpredictable symptoms, from irregular periods to anxiety to the dreaded night sweats. It’s a rollercoaster, and everyone’s ride is different.
What Gwyneth Got Right (and Where She Struggled)
Paltrow, known for her obsession with all things wellness, admitted that she didn’t immediately have menopause figured out. After the LA wildfires, she turned to alcohol as a way to cope with stress. But instead of unwinding, she found herself caught in a vicious cycle where drinking made her symptoms worse—something many women don’t realize until they’re in it.
Now, she’s more mindful about how she handles menopause, focusing on lifestyle changes that actually help, such as adjusting her diet. And while not everyone has access to Goop-approved wellness retreats, there are plenty of simple, effective ways to make menopause less of a struggle.
Making Menopause Suck Less: Practical Tips
Let’s be real—there’s no magic fix for menopause, but there are things that can make the transition a whole lot smoother.
Rethink Your Relationship with Alcohol
Gwyneth isn’t the only one who’s learned the hard way that alcohol and menopause don’t mix. While a glass of wine might seem like a stress reliever, it can actually make symptoms like insomnia, anxiety, and hot flashes worse. Cutting back—or swapping wine for herbal tea—can make a huge difference.
Sleep Like Your Sanity Depends on It (Because It Does)
Menopause can turn sleep into a nightmare (literally). Try:
- Keeping your bedroom cool (hot flashes are real).
- Sticking to a bedtime routine.
- Avoiding screens before bed.
- Cutting down on caffeine and alcohol.
It won’t be perfect every night, but small changes add up.
Move Your Body—Even When You Don’t Want To
Exercise isn’t just about looking good; it helps with everything from mood swings to bone health. Strength training, yoga, and even a brisk walk can make a world of difference. Plus, moving your body releases endorphins—aka nature’s best mood booster.
Fuel Up on the Right Foods
Menopause is not the time to live on sugar and processed foods. A diet rich in:
✔ Leafy greens
✔ Lean proteins
✔ Healthy fats (hello, avocados)
✔ Fiber-rich foods
…can help stabilize mood, support heart health, and keep energy levels steady.
Stress Less (Easier Said Than Done, but Still…)
Stress makes menopause symptoms way worse. Finding ways to unwind—whether it’s meditation, journaling, or just saying no to things that drain you—can make a big difference.
Changing the Menopause Narrative
Gwyneth Paltrow opening up about menopause is a step in the right direction, but the conversation can’t stop there. Women deserve to talk about what they’re going through without shame or embarrassment.
Menopause isn’t an end—it’s just another chapter. And the more we talk about it, the easier it gets for everyone. So whether you’re in the thick of it or just starting to notice changes, remember: you’re not alone, and you don’t have to just suffer through it. And with the right knowledge and support, this chapter can be one of strength, growth, and empowerment.
