Understanding the menopause: Tips and support for this phase of life

The menopause, often referred to as the climacteric, is a natural chapter in every woman’s life. Despite the fact that it affects every woman, the menopause is often still fraught with uncertainty, taboos and misunderstandings. In this article, we want to provide a comprehensive overview that will help you to master this phase of life with composure and self-confidence. We take a close look at the different phases of the menopause, the hormonal changes, the typical signs and symptoms and show you what you can do for your own well-being. You will also find out what support options are available – be it through medical advice, alternative remedies or sharing experiences with other women.

What is the menopause?

The menopause, also known as the climacteric, is a natural phase in a woman’s life in which the production of the hormones oestrogen and progesterone in the ovaries begins to fluctuate and then decline. A hormonal imbalance often occurs first, which can – but does not have to – lead to physical and emotional symptoms. Some women develop symptoms, others do not.

When we talk about “menopause”, we primarily think of the end of the monthly period. However, the menopause begins even before your period stops with the premenopause. This usually begins between the ages of 40 and 45, but can also start earlier.

The phases of the menopause

The menopause consists of several phases, each of which is characterized by specific changes and challenges:

1. Premenopause: This phase begins before you notice the first clear signs of the menopause. Discrete hormonal changes may already occur during the premenopause. Some women notice a change in their sleep or mood. Slight changes in periods, such as heavier or lighter bleeding, are also possible.
2. Perimenopause: This phase includes the time directly before and after the last menstruation. Typical symptoms such as hot flushes, mood swings and sleep disorders are particularly common during this phase. Menstrual cycles can become irregular and bleeding varies in intensity and length.
3. Menopause: The menopause is the time of the last menstruation and marks the end of the fertile phase of life. A woman is considered to be in the menopause when she has had no more periods for a year after her last menstrual period. At this point, hormone production in the ovaries is greatly reduced.
4. Postmenopause: This phase begins after the menopause and lasts until the end of life. While hormones stabilize during this time, symptoms such as hot flushes and sleep disorders may persist. In the long term, the main aim of this phase is to promote and stabilize physical and emotional health.

What happens hormonally during the menopause?

The hormonal changes during the menopause are complex, as the body gradually produces fewer sex hormones. The hormonal fluctuations affect oestrogen in particular, which plays an important role in many functions in the body – from bone formation to the regulation of the menstrual cycle and skin elasticity.

When oestrogen and progesterone levels drop, an imbalance can occur, causing various symptoms including hot flushes, sleep disturbances and mood changes. Understand these changes as the body’s natural adjustment process, showing you that you are moving into a new phase of life.

Long-term health during and after the menopause

As oestrogen levels fall, certain health risks also increase, particularly for the bones and the cardiovascular system. Osteoporosis is a common consequence of the hormone deficiency, as the bone tissue becomes less stable due to the reduced oestrogen production. The risk of cardiovascular disease can also increase during this phase. A calcium-rich diet, sufficient vitamin D intake and regular exercise such as strength training are important steps in preventing osteoporosis. A healthy lifestyle with sufficient exercise and a balanced diet can also reduce the risk of cardiovascular disease.

Symptoms of the menopause and how to alleviate them

The menopause can be accompanied by various symptoms, both physical and emotional:

• Hot flushes and sweats: These common symptoms can occur during the day or night and can be uncomfortable. A good way to alleviate them is to wear light clothing that is layered so that you can remove a layer if necessary. Deep breathing can also help in acute moments.
• Sleep disorders: For many women, sleep problems during the menopause are a real challenge. A fixed sleep routine, calming evening rituals and avoiding caffeinated drinks before going to bed can be helpful. Calming herbal teas such as valerian or lavender also have a relaxing effect.
• Mood swings and emotional changes: The hormonal fluctuations can lead to irritability, sadness or a general feeling of being overwhelmed. Talk about this with friends or a support group and consciously make time for activities that bring you joy.
• Sexuality and intimacy: The menopause can affect libido and intimate wellbeing, often due to hormonal dryness or sensitivity. Lubricants, vaginal suppositories, herbal preparations and open communication with your partner can help to maintain intimacy.
• Weight changes: As the metabolism slows down, it can become more difficult to maintain weight. A balanced diet and regular exercise help to keep fit and control weight gain.
• Skin changes: The decrease in oestrogen can cause the skin to become thinner and drier. Moisturizing skin care and protection from UV rays are now particularly important

What you can do for your own well-being

The menopause is an ideal time to take a conscious look at your own health and self-care. Here
are some tips on how you can actively shape this phase of your life:

A balanced diet is now more important than ever. Eat enough calcium and vitamin D to support
your bone health . Fruit and vegetables provide the body with antioxidants, which have an anti-
inflammatory effect and can slow down cell ageing.

Regular exercise can improve overall wellbeing and mood. Yoga, Pilates and light cardio exercises
are great for keeping the circulation going and strengthening muscles and joints. Exercise also
helps to reduce the risk of cardiovascular disease and osteoporosis.

Practices such as meditation, deep breathing and relaxation exercises can calm the mind and
reduce stress. Studies show that mindfulness can increase feelings of control and well-being.

Some plants, as natural remedies, have been shown to provide useful support during the
menopause. For example, Agnus Castus, also known as monk’s pepper, or yam. However, always
consult a doctor before taking herbal supplements.

Sharing experiences with other women can be very supportive. Whether in a self-help group or at
a meeting with friends – it’s good to share experiences and know that you’re not alone. But communities also form in social networks.

Note: Virtual exchange can be found on Instagram, for example @disco_oestrogeni or
@hitze.frei.menopause

If you have severe symptoms or are unsure, it is advisable to see a doctor. A professional consultation can help to find individual treatment options. In some cases, hormone therapy can be useful, but this should be carefully considered.

Hormone replacement therapy and alternative
treatments

Hormone replacement therapy can be useful for severe menopausal symptoms. It helps to compensate for the hormone deficiency and alleviate symptoms such as hot flushes and mood swings. However, the decision to undergo hormone therapy should be made on an individual basis and in consultation with a doctor.

The path to more serenity and joie de vivre

The menopause is a time of transition and personal development. Consciously take time for self- care and see this stage of life as an opportunity to get to know yourself better and set new priorities. By talking about the menopause and connecting openly with other women, you can make a valuable contribution to breaking down the taboos surrounding this important topic.

By taking care of yourself and getting the support you need, you can experience the menopause as a time of strength and new possibilities. Let’s open up the conversation about it together – the more we talk about the menopause, the easier it will be for all of us.