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“Natural menopause” begins after a woman has not had a menstrual period for 12 months in a row. It occurs around the age of 51.

Menopause is not just a biological event. It is a very personal experience. Some feel fearful that menopausal symptoms will lower their overall sense of well-being, productivity, and self-worth.

Symptoms include:

• Hot flashes
• Night sweats
• Vaginal dryness
• Tiredness
• Gaining weight
• Difficulty sleeping
• Emotional symptoms like mood swings, irritability, anxiety and depression are possible.

Self-care practices, support, and medical treatments can help manage symptoms. Do not be embarrassed or uncomfortable to speak with your primary care provider (PCP) about any symptoms.

For women in their 40s, there is a slow drop of female hormone production that may last for 4 to 8 years leading to the final menstrual period. Once periods stop completely, pregnancy is no longer possible. This transitional phase is called “perimenopause.” It ends one year after the last menstrual cycle. During perimenopause, hormone levels change. This causes irregular periods, early hot flashes, mood changes, and sleep problems.

“Early menopause” is when women have symptoms of menopause and irregular periods earlier than usual, between the ages of 40 and 45. Individuals who have symptoms before the age of 40 should visit their PCP.

“Medically-induced menopause” is when both ovaries are surgically removed or damaged by medical treatments like cancer medicines or radiation. There is no “perimenopause” transitional period. Individuals can experience a sudden drop in hormone levels.

Remember to:

1. Stay active. Regular exercise can reduce menopausal symptoms. Aim for at least 30 minutes of moderate intensity exercise most days of the week.
2. Eat a balanced diet. Focus on a diet rich in fruits, vegetables, whole grains, lean protein, and healthy fats. Limit caffeine, alcohol, spicy foods, and sugar.
3. Manage stress. Try meditation and deep breathing exercises. These can lower anxiety. They can also improve your sleep and well-being.
4. Get enough sleep. Go to bed at the same time every night. Avoid caffeine, alcohol, and use of electronic devices before bedtime.
5. Drink water. Drink plenty of water throughout the day to help reduce symptoms of hot flashes and vaginal dryness.
6. Stay cool. Dress in layers, use fans, and keep your living space cool. Avoid triggers like caffeine, spicy foods, and alcohol.
7. Seek emotional support. Be open with family and friends. Consider speaking with a behavioral health professional, if needed.
8. Consider medical treatment. Talk to your PCP about hormone replacement therapy (HRT) or non-hormonal therapies to help manage severe symptoms of menopause.
9. Ask your PCP about other therapies. Acupuncture, herbal supplements, and aromatherapy might help. Always speak with your PCP before starting any treatments.
10. Educate yourself about menopause, symptoms, and management.
11. Speak up. Talk with your PCP, ask questions, and seek out information from trusted sources.

Remember, the menopausal stage of life can present exciting opportunities for personal growth and empowerment.