Menopause is a natural stage in a woman’s life. The body undergoes hormonal changes; the ovaries gradually produce less estrogen, and eventually, menstruation stops. This change does not happen overnight, but takes place over several years.
Some women go through menopause with almost no symptoms. Others experience noticeable changes: hot flashes, sweating, sleep problems, mood swings, fatigue, weight gain, or dry mucous membranes. The severity of these symptoms varies greatly from person to person.
Menopause, also known as the climacteric, refers to the period of hormonal change before and after the last menstrual period. During this phase, the production of female sex hormones changes. In particular, estrogen levels decline.
Estrogens influence many processes in the body. Among other things, they play a role in the menstrual cycle, mucous membranes, skin, bones, sleep, mood, metabolism, and sensitivity to heat. When hormone levels change, this can therefore affect various aspects of the body and overall well-being.
Menopause is not a disease. However, it can cause symptoms that make daily life difficult. This makes it all the more important to understand these changes and to consciously support your body during this phase of life.
Menopause usually begins between the mid-40s and early 50s. The exact timing varies from person to person. The first signs may appear even when menstrual periods are still regular or only slightly irregular.
Typically, the menstrual cycle changes gradually. Periods may become heavier or lighter, last shorter or longer, or occur less regularly. Menopause itself refers to the last menstrual period. Only after twelve months without any bleeding can it be said, in retrospect, that menopause has occurred.
Premenopause is the period leading up to the actual hormonal changes. The menstrual cycle is usually still regular, but the first hormonal changes may already be beginning. Some women notice early signs such as mood swings, breast tenderness, or changes in menstrual bleeding.
Perimenopause is the transitional phase surrounding the last menstrual period. During this time, hormone levels fluctuate particularly widely. The menstrual cycle often becomes more irregular. Symptoms such as hot flashes, sleep problems, mood swings, or restlessness may become more pronounced at this time.
Menopause is the last menstrual period. It can only be determined in retrospect, once a full year has passed without any further bleeding.
Postmenopause begins after menopause. Hormone levels have stabilized at a lower level. Some symptoms subside, while other issues—such as those related to bones, the cardiovascular system, mucous membranes, skin, and metabolism—become more prominent.
Not every woman experiences symptoms. When symptoms do occur, they can vary widely. Common symptoms include:
These symptoms may occur individually or in combination. They often change as menopause progresses.
Menopause does not unfold the same way for all women. Biological factors play a role, but lifestyle, diet, stress, sleep, exercise, cultural influences, and one’s personal attitude toward aging can also affect how this phase of life is experienced.
Some women find menopause difficult. Others see it as a time for reorientation and self-care. Both reactions are normal. It’s important to take any symptoms seriously while also being open to what’s good for your body right now.
Hot flashes are among the most common symptoms of menopause. They often occur suddenly and may be accompanied by a strong sensation of heat, sweating, heart palpitations, or a subsequent chill. At night, night sweats can disrupt sleep.
Triggers can include warm rooms, stress, alcohol, coffee, spicy food, or wearing clothes that are too warm. Hormonal fluctuations also affect the body's temperature regulation.
Here are some tips that might help:
Many women going through menopause report sleep problems, restlessness, or mood swings. Hormonal changes can affect sleep patterns. Nighttime hot flashes or worrying can also contribute to less restful sleep.
The emotional aspect of menopause is also important. It’s not just the body that changes during this phase of life. Menopause often coincides with a time when people reassess issues related to their careers, families, or personal lives.
Things that can help:
Metabolism often changes during menopause. Many women notice that they gain weight more easily or that their body composition changes. A balanced, nutrient-rich diet can help provide the body with the nourishment it needs during this phase.
The most important things are:
Highly processed foods, large amounts of sugar, alcohol, and very fatty foods can further contribute to symptoms such as weight gain, digestive problems, or hot flashes.
Regular exercise is especially beneficial during menopause. It supports circulation, metabolism, muscles, bones, sleep, and mood. In addition to endurance activities such as walking, hiking, biking, or swimming, strength training is also important for maintaining muscle mass and stability.
Even small routines can help:
Anyone who is new to exercise or has health issues should consult a professional to determine the appropriate level of physical activity.
Herbal remedies can help women going through menopause. Which herb is appropriate depends on the symptoms. Sage is traditionally used to treat excessive sweating and hot flashes. Other herbs may also be helpful, depending on the specific symptoms, such as those related to sleep, restlessness, or mood.
It is important to choose herbal supplements carefully and to pay attention to quality, dosage, and tolerability. If you have an existing medical condition, are taking medication, or are experiencing severe symptoms, it is advisable to seek professional advice.
Newsletter
Menopause raises many questions. A regular newsletter can help women navigate this stage of life—by providing information, tips, and ideas for daily life, nutrition, well-being, and natural support.
Subscribe NowMany symptoms of menopause are harmless, but they can be distressing. It’s a good idea to seek medical advice if symptoms are severe, occur suddenly, last a long time, or significantly interfere with daily life.
An evaluation is particularly important in the following cases:
Even if you're unsure whether your symptoms are actually related to menopause, you should have them evaluated by a healthcare professional.
