Menopause: The Ultimate Guide
Menopause is a significant life stage that every woman will go through, yet it's often misunderstood or overlooked. If you're experiencing symptoms, feeling uncertain, or just want to be prepared, this guide is for you.
What is Menopause?
Menopause is a natural transition in a woman’s life, marking the end of fertility and menstrual cycles. It is 100% normal and happens to all women. However, it doesn’t occur overnight; it’s a gradual process that involves several stages.
Before menopause officially begins, most women go through perimenopause, a time of hormonal fluctuations that can bring various symptoms. Once you've gone 12 consecutive months without a period, you are considered postmenopausal.
Why does Menopause happen?
Menopause happens because a woman’s body naturally runs out of eggs. Since eggs are no longer being released, the body no longer needs to prepare the uterus for pregnancy, leading to the end of menstrual cycles. This process is driven by declining levels of key hormones such as estrogen, progesterone, and testosterone.
What are the symptoms of Menopause?
Hormonal changes during menopause affect the entire body. Some symptoms are well known, while others may surprise you. Here are just a few:
Common Symptoms: Hot flushes, night sweats, mood swings, anxiety, depression, low energy, joint pain, lack of libido.
Lesser-Known Symptoms: Tinnitus, balance issues, dry eyes, burning mouth, facial hair growth.
Every woman’s experience is different:
25% of women experience very few symptoms.
50% experience both physical and psychological symptoms.
25% suffer from debilitating symptoms.
Shockingly, 73% of women don’t associate their symptoms with menopause—which is why awareness and education are so important!
The 6 stages of Menopause
Menopause doesn’t happen in a day—it’s a process. Here’s what you can expect:
Very Early Perimenopause (2-5 years): Subtle hormone fluctuations begin in your late 30s or early 40s, leading to mild mood swings, PMS changes, and occasional sleep disturbances.
Early Menopause Transition (2-3 years): Menstrual cycles become irregular, symptoms like anxiety and brain fog appear.
Late Menopause Transition (4 years): Periods may skip months, hot flushes and sleep problems intensify.
Late Perimenopause (1 year): Periods stop for several months, but symptoms peak.
Menopause (1 day!): The official milestone—12 months without a period.
Postmenopause: While symptoms may not disappear instantly, lifestyle choices will greatly impact your long-term well-being.
How to help yourself through Menopause
Scientific research confirms that the healthier you are entering menopause, the easier the transition will be. Since menopause affects the entire body, it’s not just about declining hormones but also about aging and inflammation. You can take control of your symptoms with these key lifestyle changes:
1. Diet
Eat whole, unprocessed foods.
Ensure a balanced intake of macronutrients and micronutrients.
Avoid excess sugar, processed foods, and unhealthy fats.
2. Exercise
Strength training 2-3 times per week to maintain muscle and bone health.
Enjoy activities like walking, swimming, cycling, dancing, or yoga.
3. Sleep
Quality sleep is essential for energy, mood, and metabolism.
Create a calming bedtime routine, limit screen time, and manage night sweats effectively.
4. Stress management
Prioritise self-care: journaling, meditation, deep breathing, or spending time outdoors.
Avoid burnout—set boundaries and carve out time for relaxation.
5. Community & connection
Stay socially active to combat loneliness.
Join clubs, support groups, or social events.
Open up to friends and family about your experience.
6. Avoiding harmful substances
Reduce alcohol, caffeine, smoking, and other toxins.
Keep your body as ‘clean’ as possible to manage symptoms better.
Final thoughts
Menopause is a transition, not an end. It’s a time of change, but with the right knowledge and lifestyle choices, you can navigate it with confidence and control. Remember, you are not alone—support is available, and this new phase of life can be one of empowerment and renewal.
For more menopause resources, explore our website and get in touch if you need support!