“Menopause is a natural part of life, but it doesn’t mean you have to settle for feeling unwell. With the right information and proactive steps, every woman can navigate this transition with confidence and thrive in her health and well-being.”
— Victoria Andarcia
Navigating menopause can be one of the most challenging transitions in a woman’s life, with hormonal shifts impacting everything from mood and sleep to bone health and weight management. Yet, with the right knowledge and guidance, it’s possible not just to manage these changes but to thrive through them. Integrative and functional medicine practitioner Victoria Andarcia has dedicated her career to empowering women to take control of their health during this pivotal time, focusing on proactive, personalized solutions that address the root causes of symptoms. Through her practice, Healthful Roots, Victoria offers insights into hormone balancing, nutritional strategies, stress management, and lifestyle shifts to help women age gracefully and healthily.
In this insightful conversation, Victoria shares practical advice on topics like osteoporosis prevention, hormone replacement therapy, and the effects of stress on menopause. She demystifies the connection between menopause and heart health, discusses ways to combat fatigue and “brain fog,” and explains how small, consistent lifestyle changes can have a big impact. Whether you’re at the beginning of this transition or already managing symptoms, Victoria’s guidance provides a compassionate, science-based approach to achieving wellness and vitality during menopause and beyond.
Thank you so much for joining us, Victoria! Our readers would love to get to know you a bit better. Can you tell us a bit about your backstory?
Thank you, Stacey! I’m thrilled to be here. I’m an integrative and functional medicine practitioner with a focus on empowering women through various stages of life—whether it’s fertility journeys, the transitions of perimenopause and menopause, or even navigating post-menopause. My practice, Healthful Roots, is dedicated to helping women not only enhance their quality of life but also extend their health span, the period of life spent in good health. My passion for this work grew out of my own experiences and observations in healthcare, seeing how often women’s health issues were minimized or misunderstood. I believe women deserve knowledge, options, and proactive care to navigate their health confidently. That’s what drives me every day.
Menopause can be such a complex experience. Let’s dive into that topic—what are some of the common symptoms women experience that they might not immediately recognize as related to menopause?
Menopause can bring on an array of symptoms, and they’re not always obvious. Many women might notice weight gain, mood swings, fatigue, memory issues, or even muscle loss without realizing these changes are connected to hormone shifts. Because hormones influence almost every system in the body, their decline can affect mood, cognition, energy levels, and more. These changes are significant, but understanding their root cause makes it easier to manage them effectively.
Weight gain especially seems like a big struggle for women during menopause. Can you explain what causes it and what they can do to counteract it?
Weight gain during menopause often results from the natural decrease in estrogen and muscle mass, which slows metabolism and can also increase insulin resistance. To counteract this, strength training is invaluable because it not only builds muscle, which speeds up metabolism, but also helps regulate blood sugar. I also find that managing stress is essential here because high cortisol levels—the body’s stress hormone—can lead to stubborn belly fat. With hormone shifts, women’s bodies naturally become more insulin resistant, so controlling blood sugar through exercise and diet is a game-changer.
That’s such a practical approach! Speaking of stress, how does it impact a woman’s health during menopause, and what are some ways to manage it?
Stress really amplifies the challenges of menopause. Elevated cortisol can disrupt sleep, exacerbate weight gain, and even weaken bones. For stress management, I often recommend practices like yoga, breathwork, and strength training. Also, simple habits like avoiding caffeine on an empty stomach can prevent cortisol spikes. If you start the day with tea or a nutrient-dense breakfast, it’s a gentler way to wake up your body. Finding the right combination of stress-relief strategies is highly personal, but making it a priority can improve every aspect of your health during menopause.
Many people associate osteoporosis with aging. How does menopause play into the risks of osteoporosis, and are there ways for women to prevent it?
That’s an excellent question. Osteoporosis is indeed a major concern as women age, primarily because estrogen, which plays a vital role in bone health, declines during menopause. Prevention is key. Strength training, adequate vitamin D, and possibly hormone replacement therapy (HRT) are all proactive measures to maintain bone density. It’s also important to consider a DEXA scan, which measures bone density. I advocate for getting it around age 50, or even earlier if there’s a family history or other risk factors, rather than waiting until 65 as traditionally recommended. Earlier intervention can make a world of difference.
That’s a valuable insight. Shifting to nutrition, what dietary changes do you recommend specifically for women during menopause?
Nutrition becomes particularly important during this phase. For example, protein is crucial, and I recommend aiming for around one gram per kilogram of body weight daily. Protein helps to support muscle, maintain metabolism, and keep you fuller longer. High-fiber foods also support hormone balance by binding to excess estrogen and aiding in its removal through digestion. Additionally, healthy fats like omega-3s reduce inflammation and support heart health, which becomes more critical as estrogen levels decline. Cutting back on alcohol and sugar is helpful because they can both increase inflammation and exacerbate symptoms.
Alcohol is a big part of many people’s social lives. How does it affect women in menopause?
Alcohol’s effects go beyond the immediate buzz—it can disrupt sleep, which is essential for physical and mental recovery, and it prevents the body from burning fat for up to 52 hours after consumption. This effect on fat metabolism, coupled with the increase in inflammation alcohol can cause, means that even small amounts can take a toll on women’s health. Alcohol also affects estrogen levels, which can make symptoms like hot flashes or mood swings worse. I generally suggest moderation and avoiding it close to bedtime for better sleep quality.
So interesting! Let’s talk about hormone replacement therapy. Who might benefit from it, and what should women know before considering it?
Hormone replacement therapy, or HRT, can be incredibly beneficial for women experiencing severe symptoms. It helps with maintaining bone density, reduces hot flashes, improves sleep quality, and even boosts energy. That said, HRT isn’t a one-size-fits-all solution. It’s most effective when personalized based on each woman’s unique hormone profile. Women with a family history of certain cancers may need to approach it with extra caution, and it’s something to discuss thoroughly with a knowledgeable practitioner.
You mentioned bone density earlier. How often should women monitor this, and at what age?
While most health plans suggest waiting until 65 for a DEXA scan, I think it’s beneficial to start checking around age 50, especially if there are risk factors like a family history of osteoporosis or a petite frame. Bone density can decline more rapidly in some women, so the sooner you catch any decrease, the better equipped you are to manage it proactively.
Physical activity seems essential to all aspects of health. What types of exercise do you recommend for menopausal women?
Strength training should be the foundation of any workout routine at this stage, as it builds muscle, strengthens bones, and boosts metabolism. Low-impact activities like yoga are fantastic for flexibility and stress relief. While high-intensity workouts can be beneficial, I advise caution because they can elevate cortisol levels, which isn’t ideal for everyone in menopause. Balance and consistency are key.
Hormonal changes often affect mental health. How can women navigate mood swings and mental health challenges during menopause?
Hormone shifts can indeed influence mood, causing irritability, anxiety, or even mild depression. Managing stress through mindfulness, regular physical activity, and supportive relationships can make a big difference. For some, natural supplements or even hormone therapy may help. If mood swings are overwhelming, a mental health professional can provide guidance. Hormonal health and mental health go hand-in-hand, so addressing one often improves the other.
Libido is another topic that comes up often. Are there ways women can address a decline in libido during menopause?
Declining libido can stem from several factors, including lower hormone levels, stress, or discomfort during intercourse due to dryness. For dryness, vaginal estrogen creams or DHEA suppositories can be helpful. Low testosterone may also contribute, as it’s a hormone that influences libido. It’s also essential to consider the emotional connection with one’s partner—sometimes, a lack of connection can lead to a lower desire. Working together on stress reduction and open communication is also key.
Tracking hormones can be confusing. What’s the best way for women to keep track of these changes?
Functional testing is invaluable here. Blood work and salivary cortisol tests provide detailed insights into hormone levels, allowing us to see where the body may need extra support. Having these tests done every few years is a good way to monitor changes and adapt your wellness approach accordingly. Tracking hormone levels can help women feel in control of their health.
Memory lapses or “brain fog” is something many women talk about during menopause. What causes this, and how can it be managed?
Brain fog is common due to the drop in estrogen, which protects cognitive function. This can be managed through lifestyle changes—nutrient-rich diets, regular exercise, and mental stimulation like puzzles or learning new skills. Dr. Lisa Moscone has done remarkable research in this area and suggests these hormone shifts impact brain health, but staying proactive can help keep your mind sharp.
Heart health is another concern as women age. Can you share more about how menopause impacts heart health?
Estrogen helps maintain healthy, pliable blood vessels, so as it declines, women’s risk of heart disease increases. Monitoring cholesterol, managing blood pressure, and getting a coronary calcium score test can help identify risk early. The right diet, exercise, and stress management are key to heart health at this stage.
There’s so much to consider, and it can feel overwhelming. What advice do you have for women just starting on this health journey?
It can feel like a lot at first, but starting with one or two manageable changes, like increasing protein or adding a strength training routine, can be impactful. These small, consistent actions are the building blocks of better health. When these habits are firmly established, you can gradually add more. Small steps, consistently applied, can yield incredible results over time.
How important is sleep for women in menopause, and are there specific strategies for improving it?
Sleep is foundational, and hormone shifts can disrupt it. Avoiding caffeine and alcohol close to bedtime, creating a bedtime routine, and taking magnesium supplements can support quality sleep. Without restful sleep, everything from mood to metabolism is affected, so prioritizing sleep can improve many other symptoms as well.
How do nutrient deficiencies impact women during menopause, and how can they be addressed?
Nutrient deficiencies can lead to fatigue, weakened immunity, and even cognitive decline. A thorough blood panel can identify deficiencies. Key nutrients like vitamin D, magnesium, and calcium are especially important. Addressing deficiencies can have a noticeable effect on energy and overall wellness, helping women feel better equipped to tackle each day.
Detoxification is another topic of interest. How do toxins affect menopausal health, and what can women do to minimize exposure?
Toxins can disrupt hormones and cause inflammation, so minimizing exposure is crucial. Eating organic foods, avoiding plastics, and hydrating well support the body’s natural detoxification. Supporting liver health through a healthy diet and sometimes supplements can also make a difference. It’s another proactive way to feel more energized and balanced.
You’ve shared so much valuable information today. If you had to pick one thing you wish every woman knew about menopause, what would it be?
I’d want every woman to know that menopause doesn’t mean you have to feel less than your best. With the right information and support, you can manage symptoms and keep thriving. This stage is about honoring your body and adapting with it. There are so many effective options out there, and you don’t have to go through it alone.
For women interested in working with you, what kind of services do you provide?
I offer three-month integrative care packages, which include telehealth, functional medicine testing, and customized lifestyle coaching. We begin with an assessment, set up any necessary testing, and work together to create a tailored plan. After the initial three months, clients have the option to continue for the year, allowing us to make sustainable changes over time.
How can our readers further follow your work online?
Readers can find me on Instagram at @HealthfulRootsMD, where I share regular health tips and updates. My website, www.healthfulrootsmd.com, has more information on my services and a link to sign up for my newsletter. I’d love for your readers to join our community! Thank you so much, Stacey, for this opportunity to share.
Thank you for joining us, Victoria. This has been a deeply informative and inspiring session. I know our readers will benefit greatly from your expertise.

Hospitalist/Integrative Medicine Practioner
Victoria Andarcia is an integrative and functional medicine practitioner and the founder of Healthful Roots, a practice dedicated to helping women achieve optimal health and vitality at every stage of life. With a deep commitment to addressing the root causes of health issues, Victoria combines her medical expertise with a holistic approach, focusing on personalized strategies in hormone balance, nutrition, and lifestyle modifications. Her compassionate, science-based practice empowers women to take charge of their health, whether they’re navigating fertility, perimenopause, menopause, or beyond.