Menopause is a natural stage of life when your periods stop and your body produces less oestrogen and progesterone (the female sex hormones). You can think of it like puberty in reverse: instead of hormones increasing, they begin to decrease.
Most women reach menopause between ages 45 and 55, though it can start sooner form some or later. Menopasue can also be triggered by surgery or medical treatments such as chemotherapy. And just like puberty, every woman experiences menopause differently. Some sail through it, while others notice more changes. All experiences are valied and completely unique.
Understanding the stages of menopause can help you feel more connected to your body and confident about what’s coming (or already here!).
The Three Stages of Menopause
Perimenopause
Perimenopause often begins in your 40s, though it can start earlier. This is when hormones, especially oestrogen, begin to fluctuate. Contrary to popular belief, hormones don’t simply lower gradually over time. Instead, they rise and fall from month to month, day to day, and even hour to hour.
These changes can make your periods irregular in both timing and flow, and can bring a variety of symptoms such as the following to name a few:
- Hot flushes and night sweats
- Mood swings
- Difficulty sleeping
- Achy joints
- Vaginal dryness
- Weight changes
The above list is a few examples, but that doesn’t mean you’ll experience all of these symptoms. You may only notice one or two, and they might come and go and change over time, rather than sticking around for the whole duration of your perimenopasue. Just as teenage skin eventually settles, perimenopausal symptoms usually do too.Every woman’s experience is unique, and your journey will be your own.
Menopause
Menopause is defined as reaching one year since your last period. By now, hormone levels have dropped and some symptoms may ease or disappear, while others may remain. Reaching this milestone doesn’t necessarily mean your menopause journey is over, but it often signals a time when things begin to settle.
Postmenopause
Postmenopause is the stage after menopause. Postmenopausal changes can last for different lengths of time, sometimes just a few years, sometimes longer. And every woman’s experience is unique. Many symptoms ease as your hormones settle, while a few, like joint stiffness or vaginal dryness, may continue for a while. Lifestyle, genetics, and even ethnicity can all influence how long symptoms last. With the right support and self-care, you can manage any ongoing changes and continue to feel strong, energised, and in tune with your body, while also protecting your long-term health, such as keeping your bones strong.
Why Do Hormones Affect the Body So Much?
Oestrogen plays an important role in many parts of the body, including mood, sleep, bones, heart, joints, skin, bladder, and vaginal health. As levels naturally shift or decline, your body may take time to adjust, but with the right support and care, you can continue to feel strong, energised, and comfortable.
- Hot Flashes and Night Sweats: These happen because changing hormone levels affect the body’s temperature regulation. They can feel surprising at first, but most women find they become easier to manage over time.
- Mood Changes: Shifts in hormones can influence emotions, leading to mood swings or anxiety. Being aware of these changes and using supportive strategies can help you feel more balanced and in control.
- Sleep Disturbances: Fluctuating and declining hormone levels can affect sleep patterns. Simple adjustments to bedtime routines, relaxation practices, and environment can support better rest.
- Vaginal and Bladder Health: Decreased oestrogen can impact vaginal tissues and the urinary tract. Gentle care, movement, and hydration can help you stay comfortable and supported.
- Bone Health: Lower oestrogen levels can accelerate bone changes, making strength training, activity, and good nutrition key to keeping bones strong.
- Heart Health: Reduced oestrogen after menopause can influence cardiovascular risk. Regular movement, a balanced diet, and check-ups help support a healthy heart.
- Skin and Joint Changes: Hormone shifts can make skin drier and thinner, and joints stiffer. Staying active, hydrated, and caring for your skin can keep you feeling energised and comfortable.
How to Support Yourself During Menopause
Small, consistent changes can have a big impact, helping you feel more comfortable, energised, and supported every day:
- Move regularly: walking, swimming, dancing or stretching support your mood, bones, and joints. Aim for 150 minutes a week, which is only 20 minutes a day.
- Lift weights: strength training helps maintain muscle and bone health. Adding some resistance work into your routine can be transformative.
- Eat well: a balanced diet with fresh fruit, vegetables, pulses, and nuts gives your body the nutrients it needs to manage hormone changes.
- Prioritise sleep: keep your bedroom cool and dark, reduce screen time before bed, and try calming routines such as breathing exercises or a warm bath. Good sleep makes symptoms easier to manage.
- Support your mood: journaling, mindfulness, fresh air, or talking with friends can all help you cope.
- Listen to your body: notice what feels good, rest when you need to, and allow yourself small daily joys.
It is not about perfection, but about finding what supports you. When you eat well, you often feel more energised to move. Movement helps your mood and improves sleep. Better sleep makes symptoms easier to cope with… Small changes can have a trickle down effect, which lead to big impacts.
What Other Menopause Support Is Available?
For some women, menopause symptoms are easy to navigate, but for others, they can feel more challenging. Needing extra support is not a sign of failure, it’s a way to take charge of your wellbeing and make this stage of life feel more comfortable and energised.
Hormone Replacement Therapy (HRT) can be a helpful option for easing symptoms and supporting your body as hormone levels adjust. For women who experience medically induced menopause, such as after surgery or certain medical treatments, changes can happen suddenly rather than gradually, which can make symptoms feel more intense. Speaking with your GP or healthcare provider can help you explore the different HRT options and find what suits you best.
Therapies, physiotherapy, and support groups offer safe spaces to share experiences, gain practical tips, and feel understood. Organisations such as Women’s Health Concern, Menopause Matters, Daisy Network (for women with premature menopause), Menopause Café and Queermenopause (for people who identify as LGBTQ+) provide valuable information and connection.
Reaching out for support is a positive, empowering step. With the right guidance and care, you can navigate menopause with confidence and continue to feel strong, energised, and in tune with your body.
Embracing Menopause with Confidence
Menopause is a natural and important stage of life, offering a chance to connect with your body and focus on your wellbeing. With the right support, practical strategies, and self-care, you can feel strong, energised, and in control. This is a time to embrace change, listen to your body, and prioritise what helps you feel your best.
If you are experiencing menopause symptoms and would like personalised support, you can book an appointment at Thrive Physiotherapy here or, if you would like to receive more helpful hints and support, direct to your inbox, please join our monthly newsletter here.