How Michelle Obama Balances Menopause, Fitness & Body Positivity

Menopause is something that all women will experience, typically between the ages of 45 to 55. Unfortunately, when this time comes for many women, they find that information is sparse. This is something former First Lady Michelle Obama found to be true during her own journey with menopause.

In fact, when she was 50, she found herself trying to learn as much as she could in preparation for the inevitable.

"I want to know what I'm getting into," Obama told PEOPLE at the time. "My mom is like, 'Menopause? Yeah, I think I went through it.' She doesn't remember anything."

Eight years later, the information is still sparse.

"There's a lot we don't know," Obama, 58, says in an interview previewing her upcoming new book "The Light We Carry".

Fortunately, she found comfort in her group of friends who are also experiencing menopause.

"There is not a lot of conversation about menopause. I'm going through it, and I know all of my friends are going through it. And the information is sparse," she shares.

The good news is the same girlfriends, who used to gather together for regular fitness "boot camps" when she was in the White House have given her more than just moral support, PEOPLE notes.

"I find that when we get together and we're moving and we're laughing, then we spend a little time talking about what we're going through. 'What's a hot flash?' We have girlfriends around the table who are OBGYNs, who have real information. All of that keeps us lifted up," she says.

The 58-year-old also opened up about the symptoms she begin experiencing, which include hot flashes (also known as vasomotor symptoms) and weight gain.

On "The Michelle Obama Podcast", which airs on Spotify, she opened up about her decision to use hormone replacement therapy under her doctor's guidance. Hormone replacement therapy helps restore hormone levels in the body, is effective at treating menopause symptoms and can significantly improve women’s quality of life, according to Healthline.

"I've had to work with hormones, and that's new information that we're learning. Before there were studies that said that hormones were bad. That's all we heard. Now we're finding out research is showing that those studies weren't fully complete and that there are benefits to hormone replacement therapy," she shares. "You're trying to sort through the information and the studies and the misinformation. So I'm right there."

Obama, who earned the name "drillmaster" for her fitness boot camps still exercises regularly, which may be why she hasn't experienced any significant weight gain that typically accompanies menopause. However, she admits that some of her workouts have changed.

"Some of it is menopause, some of it is aging," she says. "I find that I cannot push myself as hard as I used to. That doesn't work out for me. That when I tear a muscle or pull something and then I'm out. The recovery time is not the same."

Today, her fitness routine focuses on flexibility, less cardio, and more stretching. "You wind up balancing between staying fit enough and being kind enough on your body to stay in the game," she adds.

The author also finds it helpful to be mindful, but not obsessive about her weight.

"I never used to weigh myself. I'm not trying to stick to numbers, but when you're in menopause, you have this slow creep that you just don't realize. We're all in menopause with stretchy [waist] bands and our athleisure wear on, and you look up and you can't fit the outfits you had last year. I have to be more mindful, not obsessive, but more mindful," she shares.

Obama is looking on the positive side: she's been spared any major mood swings and she's "blessed" to be healthy.

"I think my skin still feels healthy. My hair is still in my head. These are the things that I have to count my blessings for," she says. "I am still physically active, and my goal now, instead of having 'Michelle Obama arms,' I just want to keep moving."

Instead of trying to compete with others, she's focused on being the healthiest version of herself that she can be. "If I can walk and move, I don't have to run. I don't have to beat everyone," Obama tells PEOPLE. "I've had to change the way I see myself in my health space."

Menopause and hormone replacement therapy

During menopause the body ramps down the production of the hormones estrogen and progesterone resulting in a decline in these hormones. While you are going through menopause, you may experience symptoms like hot flashes, mood swings, reduced sex drive, cognitive issues, and problems sleeping.

Hormone replacement therapy can help replace the estrogen —and in some cases progesterone — that the body stops producing after menopause and even improve some of your menopause-related symptoms.

Hormone replacement therapy can be administered through pills, injections, skin patches, and creams.

However, hormone replacement therapy can have side effects including: weight gain, acne, fatigue, mood swings, headaches, bloating, cramping, or spotting.

These side effects typically subside once the body has had time to adjust, however, it is still wise to weigh the pros and cons with your doctor. He or she can help you develop an individualized treatment plan that consists of the dose, type, and duration of your treatment.