It´s been said many times on here before, a healthy diet and gentle exercise, hand in hand with relaxation techniques and generally being kind to yourself.
I started the menopause in my early 50s and it was truly horrendous, I was still working at the time and my work involved dealing face to face with clients. I´d find myself talking to someone and suddenly my mind would go blank and sweat start gushing from every pore in my body. A couple of times, I even had to interrupt the conversation and ask a colleague to take over. I went on HRT (I live in Europe and here only a gynecologist can prescribe HRT, my gynecologist was a woman my age, so she had absolutely no problem prescribing it). I felt wonderful then, the sweats had stopped and I felt quite perky and youthful. After about five years, my situation had changed and I was working from home, so I took a personal decision to stop the HRT and let nature take its course. All the sweating, brain fog and the rest of it came back with a vengeance and I battled with it for the next couple of years. Read up on it and changed my diet, reduced wheat and sugar, stopped drinking coffee, reduced alcohol to the occasional glass of wine and most important of all stopped taking all medicines. I can honestly say that for the past ten years I´ve not had a paracetamol, ibuprofen, zilch, not even been to the doctor´s. I feel great, the sweats have stopped at last, I never get headaches or joint pain, which I often had before. I walk a lot (have a dog) and at the beginning of lockdown I started doing Silver Swan ballet exercises with youtube. I absolutely love doing those and feel a lot fitter. I have also reorganized myself mentally and stopped doing stuff to please other people, if I can´t do it, I just say no.
I realize this advice may not suit everybody and I know, Fanny, that you have mentioned chronic pain and mobility problems. I am just saying what worked for me. If I had to pinpoint the one thing that seemed to make the biggest difference, it was cutting down on sugar, not fanatical about it and I don´t check the ingredients in everything, but don´t eat cakes, biscuits, puddings any more. Maybe a bit of dark chocolate. Recently I had a cream puff and felt quite queasy afterwards.