What Is Menopause, Really?

Menopause isn’t a disease or a problem to be fixed, it’s a biological milestone. It marks the end of your menstrual cycles and is diagnosed after 12 consecutive months without a period. For most women, this occurs between the ages of 45 and 55, though it can happen earlier (called premature menopause) or later.

This transition is caused by a natural decline in the reproductive hormones estrogen and progesterone. As your hormone levels change, so does your body, and the effects can feel like a whirlwind.

The Three Stages of Menopause:

1. Perimenopause (aka “menopause transition”): This can begin several years before menopause, as your hormone levels start fluctuating. You may experience irregular periods, mood swings, and other early symptoms.

2. Menopause: This is confirmed after 12 months without a menstrual period. Hormone levels drop more significantly, and symptoms often peak here.

3. Postmenopause: This is the phase after menopause. While some symptoms ease, health risks related to lower estrogen (like osteoporosis and heart health) may increase.

Common Menopause Symptoms:

Menopause affects every woman differently, but there are some shared experiences:

• Hot flashes and night sweats: Sudden waves of heat and perspiration, especially at night.

   

• Mood changes: Irritability, anxiety, or depression may arise due to hormonal shifts.

   

• Brain fog: Trouble concentrating or forgetfulness is common.

   

• Sleep disturbances: Many women struggle with falling or staying asleep.

   

• Fatigue: Hormonal imbalance, sleep loss, and emotional strain can contribute.

   

• Weight gain: Slower metabolism and changes in fat distribution can lead to extra weight, especially around the abdomen.

   

• Joint pain and stiffness: Declining estrogen may impact bone and joint health.

   

• Vaginal dryness or discomfort: Lower estrogen affects the reproductive tissues and can cause discomfort during intimacy.

   

These symptoms can be frustrating, but knowledge and support can make a world of difference.

How to Navigate This Journey with Confidence

There’s no “one-size-fits-all” approach to menopause, but here are some proven strategies to support your body and mind during this time:

1. Stay Physically Active
Movement helps with weight management, boosts mood, improves sleep, and supports heart and bone health. Aim for a mix of cardio, strength training, and gentle movement like yoga or walking.

2. Eat to Nourish
A balanced, nutrient-rich diet can ease symptoms. Focus on:

• Whole grains, fruits, and veggies

   

• Calcium and vitamin D for bone health

   

• Lean proteins and healthy fats

   

• Limiting processed foods, caffeine, and alcohol

   

3. Prioritize Sleep and Stress Management
Menopause can throw off your sleep routine, so build a healthy bedtime ritual. Try mindfulness practices like deep breathing, journaling, or meditation to manage stress.

4. Explore Natural Remedies & Hormone Therapy
Some women find relief with herbal supplements like black cohosh or evening primrose oil. Others benefit from hormone replacement therapy (HRT), which should be discussed with a healthcare provider to weigh the benefits and risks for your individual case.

5. Lean into Community and Support
You’re not meant to go through this alone. Find a supportive space—whether it’s a wellness center, therapist, online group, or community like Mommy Wellness—where you can ask questions, share stories, and feel heard. There’s power in knowing you’re not the only one navigating this.

Reframing the Menopause Experience

Menopause isn’t the end of anything, it’s a beginning. It’s a new chapter filled with wisdom, freedom, and a deeper connection to yourself. By educating ourselves and supporting one another, we can remove the stigma and empower women to thrive in this next phase of life.

Let’s continue the conversation. Ask the questions. Seek support. Care for your well-being like never before. You deserve it.