Menopause 101: What to Expect and How to Prepare |

Menopause is a natural phase of life, but for many women, it comes with uncertainty, unexpected changes, and even frustration. Understanding what’s happening in your body and knowing how to prepare can make this transition smoother and more empowering. Whether you’re in your 30s, 40s, or beyond, my hope is these basics will help you navigate perimenopause, menopause, and postmenopause with confidence.

What is Menopause?

Menopause marks the end of a woman’s reproductive years, officially defined as 12 consecutive months without a menstrual period. It’s a natural process, not a disease, but the hormonal shifts that come with it can bring a variety of symptoms.

The Three Stages of Menopause

Perimenopause

This phase can begin in your late 30s or 40s and last several years

Estrogen and progesterone levels fluctuate which can cause irregular periods

Common symptoms: hot flashes, mood swings, sleep disturbances, brain fog, and weight changes

Menopause

This occurs once you haven’t had a period for 12 months

Estrogen levels remain low, leading to more consistent symptoms

This phase can happen naturally or be triggered by medical treatments (surgery - such as hysterectomy, chemotherapy, etc.)

Postmenopause

The years after menopause, where some symptoms may subside

During this time, you might be at risk of osteoporosis, heart disease, and vaginal dryness due to lower estrogen levels

The focus for this phase is on long-term health, strength, and vitality

What are Some of the More Common Symptoms?

While every woman's journey is unique, these are some of the more common symptoms:

✔️ Hot flashes & night sweats – Sudden heat waves, often accompanied by sweating and flushing

✔️ Mood changes – Anxiety, depression, and irritability due to hormonal fluctuations

✔️ Sleep disturbances – Trouble falling or staying asleep, can often be due to night sweats

✔️ Brain fog & memory issues – Difficulty focusing, forgetfulness, and mental fatigue

✔️ Weight gain & metabolism changes – Shifts in how the body stores fat, especially around the abdomen (some refer to this as Meno belly)

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✔️ Vaginal dryness & low libido – Decreased estrogen can affect intimacy and comfort

✔️ Joint pain & muscle loss – Estrogen plays a role in joint health and muscle maintenance

How to Prepare

Educate yourself and ask questions

Talk with your healthcare provider about changes and discuss treatment options

Prioritize Nutrition - Eat a balanced diet (increase protein) & reduce processed foods

Establish Solid Sleep Habits - Consistent bedtime, avoid caffeine, and limit screen time

Focus on Staying Active - Strength training can help reduce and potentially prevent bone loss, walking (get those 10k steps), and yoga or pilates can help reduce stress

Manage Stress - Use resources such as meditation, yoga or deep breathing to help reduce stress levels. Cortisol levels rise with stress and can increase symptoms during menopause

Menopause has been viewed as "the end," but it is actually the beginning. Finding the right tools and education, can help you navigate this stage of life with confidence.