Menopause is a natural part of aging. When a woman hasn’t had a period for 12 consecutive months, she has reached menopause. The years leading up to this milestone can bring physical and emotional changes. The two stages of menopause are perimenopause and postmenopause, while menopause is the point at which a woman moves from one stage to the next. Understanding these stages can help you prepare, manage symptoms and protect your long-term health.
Perimenopause: The Transition
Perimenopause begins when your estrogen and progesterone levels start to fluctuate and decline—usually in your 40s, but sometimes earlier. This transition can last from several months to more than 10 years.
Every woman’s experience is different, but you may notice:
- Irregular or skipped periods
- Hot flashes or night sweats
- Trouble sleeping
- Mood changes
- Vaginal dryness or discomfort during sex
- Changes in sexual desire
- Bladder or urinary symptoms
- Trouble concentrating or with memory
If symptoms interfere with daily life, your physician or provider can recommend treatments and strategies to help relieve symptoms. Common options include:
- Hormone replacement therapy (HRT)
- Nonhormonal medications
- Lifestyle changes for both symptom relief and long-term wellness
Menopause: A Natural Milestone
You officially reach menopause when you’ve gone 12 consecutive months without a period. During this time, your ovaries stop releasing eggs and produce less estrogen and progesterone. Menopause most often occurs between ages 45 and 55, with the average age being around 52.
Postmenopause: Life After Menopause
Once you’ve gone a full year without a period, you enter postmenopause—a lifelong stage when hormone levels remain low. Some women continue to have mild symptoms, such as vaginal dryness, trouble sleeping or mood changes. Talk with your physician or provider if ongoing symptoms affect your quality of life.
Maintaining your health becomes even more important after menopause because lower hormone levels affect many other aspects of your health.
- Bone Health: Estrogen helps maintain bone strength. After menopause, bone loss increases, raising the risk of osteoporosis. Support your bone health by eating foods rich in calcium and vitamin D. Your physician or provider may also recommend dietary supplements or medication to help prevent osteoporosis.
- Heart Health: Your risk for heart disease rises after menopause. Focus on heart health by eating nutritious foods, exercising regularly and avoiding tobacco.
- Vaginal and Urinary Health: Low estrogen can cause dryness or discomfort. Options for relief may include lubricants, vaginal moisturizers, topical estrogen creams and pelvic floor therapy.
- Emotional Health: Mood swings, anxiety or changes in focus are common during this time. Support groups, counseling and self-care may be helpful. Talk with your physician or provider if symptoms are interfering with your daily life.
Tips for Managing Hot Flashes
Hot flashes are one of the most common symptoms during and after menopause—but there are some simple ways to make them easier to deal with.
- Dress in layers.
- Keep your space cool—use a fan or lower the room temperature when possible.
- Avoid triggers such as caffeine, alcohol, spicy foods or smoking.
- Practice relaxation techniques like deep breathing, meditation or yoga.
- Stay hydrated by drinking plenty of water throughout the day.
- Exercise regularly to help reduce stress and support overall well-being.
If your hot flashes are severe or disrupt your sleep, talk with your physician or provider about other treatment options.
When to Talk to Your Provider
It’s important to stay in touch with your healthcare provider throughout menopause and beyond. Schedule an appointment if you experience:
- Vaginal bleeding after menopause
- Hot flashes or night sweats that interfere with sleep or daily life
- Pain during intercourse or severe vaginal dryness
- Sudden mood changes, anxiety or depression
- Ongoing sleep problems or fatigue
Even after your periods have stopped, regular well-woman exams are essential. Continue Pap tests, mammograms and bone density screenings based on your physician’s or provider’s recommendations.