Understanding menopause and its symptoms: A guide to hormonal health and self-care

What is menopause?

Medically, menopause is defined as the point when menstruation has been absent for 12 consecutive months. That one day marks the official transition, but symptoms can begin much earlier, sometimes up to 10 years before. This phase is known as perimenopause, or the menopausal transition, when the body gradually reduces its production of reproductive hormones.

Menopause occurs due to a natural decline in estrogen and progesterone, hormones produced by the ovaries. This hormonal shift leads to the end of ovulation and, eventually, the cessation of menstrual cycles.

Menopause may change your body, but it doesn’t diminish your strength. Your period stops, but you don’t!

The average age of menopause is around 51, but it can occur anytime between 45 and 55. Some people begin experiencing perimenopausal symptoms as early as their mid-30s. Certain medical procedures, such as ovariectomy, chemotherapy, or radiation therapy can trigger early menopause. Studies also show that smoking may lead to menopause 1–2 years earlier than in non-smokers.

Physically, menopause involves:

A decrease in estrogen production;
A reduction in ovarian follicles;
The end of ovulation.

Emotionally and spiritually? That part is yours to define.

Common menopause symptoms

Menopause symptoms are primarily caused by hormonal changes, especially the decline in estrogen. These symptoms may begin during perimenopause and peak around the time of menopause.

Most common symptoms:

Hot flashes: sudden waves of heat, often with sweating and facial flushing;
Night sweats: hot flashes during sleep that disrupt rest and cause fatigue;
Vaginal dryness: thinner, less lubricated vaginal tissues due to estrogen loss;
Mood swings: irritability, anxiety, or depression linked to hormonal fluctuations;
Changes in libido: shifts in sexual desire or function;
Sleep disturbances: insomnia or restless sleep caused by hormonal imbalance.

Lesser-known menopause symptoms

Some symptoms are less talked about but still affect quality of life:

Joint pain or stiffness;
Memory lapses or brain fog;
Hair thinning or texture changes;
Weight gain, especially around the abdomen;
Dry skin and brittle hair.

These symptoms are also linked to estrogen deficiency, which affects multiple tissues and systems in the body.

What does menopause feel like?

Menopause feels different for everyone. Some experience intense symptoms, while others barely notice the transition.

The most common sensations include:

Hot flashes with internal heat, palpitations, and sweating;
Cold sweats as the body cools down after a hot flash;
Sleep issues, leading to daytime fatigue and irritability;
Emotional shifts, such as mood swings or lack of motivation.

About 70–80% of people with a uterus experience hot flashes, but only 20% report severe ones. For most, symptoms last 2–5 years, though 10% may experience them for up to 20 years. The exact cause of hot flashes remains unclear.

Recognizing and diagnosing menopause

Menopause is usually diagnosed based on symptoms and the absence of menstruation in someone over 45. Hot flashes, irregular bleeding, and fatigue are common indicators.

If menopause occurs earlier than expected, medical evaluation may be necessary. The most reliable test is the FSH (follicle-stimulating hormone) assay. Elevated FSH levels (above 40 IU/L) typically indicate menopause, as the ovaries reduce hormone production.

Note: Symptoms like flushing or sweating can also be caused by other conditions, so consult your doctor if you're unsure.

Managing menopause symptoms

While menopause is a natural process, there are many ways to manage symptoms and improve your well-being.

Treatment options:

Hormone Replacement Therapy (HRT): Can relieve hot flashes, vaginal dryness, and prevent bone loss. Not suitable for everyone - discuss risks and benefits with your doctor.
Lifestyle changes: A balanced diet, regular exercise, stress management, and quality sleep can ease symptoms.
Alternative therapies: Acupuncture, herbal supplements, yoga, and meditation may offer relief.
Medications: Non-hormonal options like antidepressants or vaginal estrogen creams can help with specific symptoms.

When to see a doctor?

If symptoms feel overwhelming or unusual, it’s important to seek medical advice. For those with gynecological conditions or abnormal bleeding, regular check-ups during menopause are essential. If your symptoms are manageable, take a deep breath and embrace this new chapter.

Menopause self-care and support

While estrogen therapy is the most effective treatment for severe symptoms, there are many self-care strategies that can help:

Nutrition: A diet rich in calcium, vitamin D, and whole foods supports bone and heart health.
Movement: Regular exercise boosts mood, metabolism, and energy.
Mind-body connection: Practices like yoga and mindfulness help you reconnect with your body.
Community: A strong support system makes all the difference - talk to friends, join menopause forums, or seek guidance from professionals.

Some people explore phytoestrogens (like soy) or herbal remedies, though scientific evidence is mixed. Always consult your doctor before starting any new supplement.

Menopause is not a loss, it’s a transformation. With the right tools, knowledge, and support, this phase can be one of deep empowerment and renewal. Your body is evolving, not fading. Your strength is evolving, not diminishing. And your story is still unfolding beautifully.

Photo: courtesy of Pinterest