Menopause: What Can You Expect?

May 10, 2024
Posted by Nutricost Manager

Are you feeling blindsided by hot flashes, mood swings, and other unpredictable changes happening in your body? Navigating the unfamiliar territory of menopause can be overwhelming. The good news is that you’re not alone.

Having an understanding of what to expect during menopause can provide some comfort during this transitional phase. This guide aims to shed light on the menopause experience, offering a roadmap to help you navigate the path ahead with more peace of mind.

What is Menopause?

Menopause signifies the end of your reproductive years when your menstrual periods permanently stop. Most women go through this natural biological process between ages 45-55, with the average onset around 51.

Menopause isn't an abrupt event — you first go through perimenopause, which can last anywhere from 2-10 years. During this transition time, hormonal fluctuations cause irregular periods and early symptoms.

After going a full year without a period, you've officially entered menopause, followed by the postmenopausal years.1

Common Symptoms of Menopause

While every woman's journey through menopause is unique, some widely shared symptoms tend to arise. The decline and fluctuation of estrogen levels can manifest in an array of physical and emotional changes. Some of the most common experiences include:

Hot flashes: sudden feelings of warmth spreading through the body
Night sweats that drain your sleep
Decreased sex drive
Vaginal dryness
Discomfort during sex
Sleep disturbances
Mood changes
Brain fog and heightened forgetfulness
Weight gain — especially around the abdomen

These uncomfortable manifestations are unpredictable but expected parts of the transitional menopausal process. Understanding and anticipating these potential symptoms can help you feel more prepared.2

Menopause & Your Health

The transition through menopause involves much more than just the cessation of monthly periods. The dramatic drop in estrogen levels puts postmenopausal women at an increased risk for several potentially serious health conditions that you should be aware of:

Osteoporosis: A bone-weakening disease where bones become fragile and prone to fractures, even from minor falls or bumps.3

Cardiovascular conditions: Lower estrogen can also raise your chances of developing cardiovascular diseases like heart attacks and strokes.3

Incontinence: Weakened pelvic muscles make it difficult to control the bladder.3

Vaginal dryness: This is common post-menopause, which can make intercourse uncomfortable or even painful.3

While these health risks are concerning, being proactive about preventative care and leading a healthy lifestyle can go a long way. Having open conversations with your doctor about your specific risk factors is vital.

For the health-conscious woman determined to take charge of her well-being, being informed about these potential long-term effects allows you to be proactive through proper screening, treatment if needed, and smart daily habits. While menopause ushers in new health factors to consider, arming yourself with knowledge is empowering.

Lifestyle Tips to Ease Menopausal Symptoms

Making positive lifestyle changes is one of the best ways to help your mind and body cope with the rollercoaster of menopausal symptoms.

Adopt a nutritious diet filled with calcium-rich foods like yogurt, leafy greens, and almonds that can promote bone health.4

Incorporate regular exercise into your routine such as brisk walking, swimming, or strength training. Regular exercise can aid in weight management, boost mood, and even help improve sleep quality.5

Prioritize 7-8 hours of sleep per night and establish a calming pre-bed ritual that can improve sleep.6

Practice stress management techniques like meditation, yoga, or deep breathing to help reduce feelings of anxiety.7

Limit alcohol, caffeine, and smoking to help stabilize hormonal fluctuations and mood.8

Small but consistent adjustments to your daily lifestyle can provide a natural way to find balance. This list is far from comprehensive. Talk to your doctor about other options and treatments to help ease the symptoms of menopause.

Embracing the Menopausal Journey

Menopause isn't an illness to be cured, but a natural biological transition all women experience. While the hormonal shifts can unleash an array of physical and emotional symptoms, a proactive, mindful approach can help you navigate this stage with greater ease.

Keep in mind that every woman's menopause journey is unique. Prioritizing your self-care through healthy lifestyle habits like balanced nutrition, regular exercise, stress management, and quality sleep can go a long way in alleviating discomfort.

Menopause signifies the closing of one chapter and the beginning of a new one. Embracing it as a natural evolution, while proactively nurturing your mind and body, creates space for redefining priorities and flourishing through this remarkable life passage.