Understanding Menopause: What You Need to Know
Menopause, which literally means “pausing the month,” in Greek is a significant transition in a woman’s life that goes beyond its Greek roots. In the U.S., women typically reach menopause around age 51, with about 6,000 women entering this phase each day. This transition unfolds in three stages: perimenopause, menopause, and post menopause, with the average age of perimenopause being 41. It’s important to note that research indicates Black and Hispanic women often experience menopause earlier than their white counterparts.
What to Expect
The symptoms of perimenopause and menopause can vary greatly among women. Here are some of the common experiences:
- Hot Flashes & Night Sweats: These are among the most well-known symptoms.
- Sleep Disturbances: Insomnia and disrupted sleep from night sweats are common issues.
- Cognitive Changes: Many women report difficulties with concentration, often referred to as brain fog.
- Fatigue: A general loss of energy can be prevalent.
- Mood Changes: Hormonal shifts can lead to feelings of anxiety or depression.
- Physical Changes: Weight gain, muscle loss, and joint discomfort are also frequent complaints.
Research shows that around 75-80% of women experience these symptoms, and their impact can vary based on racial and ethnic backgrounds as well as other factors.
Research shows that around 75-80% of women experience these symptoms, and their impact can vary based on racial and ethnic backgrounds as well as other factors.
Strategies for Navigating Perimenopause & Menopause
1. Engage in Conversation
No one has to go through the menopause transition in silence.
- Consult Healthcare Providers: Discuss your symptoms and management options, such as Hormone Therapy (HT) with your physician. While HT can be beneficial, it’s not suitable for everyone, so, prepare questions to ask your doctor like, what is HT? What are the risks? How long do I need to take it? What are alternative ways to ease my symptoms? Also, consider seeing a menopause specialist; check out The Menopause Society’s Menopause Practitioner Finder if you need a place to start.
- Talk About It: Share your experiences and how you feel with trusted friends, family, or colleagues. With 1.3 million women starting this journey each year, know that you are not alone.
- Bring Up the Topic: Advocate and discuss your needs at work, whether that’s a fan for hot flashes or flexible work arrangements like more time on projects due to brain fog. Find out what menopause benefits you may have with your employer.
2. Prioritize Mental Well-Being
Perimenopause and menopause can bring about mood changes and heightened anxiety due to hormonal fluctuations. Recognizing these challenges is crucial. You may consider the following options to help with managing your mental well-being during this transition of life.
- Cognitive Behavioral Therapy (CBT): CBT focuses on identifying negative thought patterns and replacing them with healthier ones. This approach may help alleviate some vasomotor symptoms by managing stress, which can worsen hot flashes. Consider working with a counselor or exploring computerized CBT options.
- Behavioral Health Counseling: A counselor provides a safe space to discuss your feelings of isolation or frustration which can be validating and make you feel understood. This support can help you process the emotional aspects of menopause.
3. Focus on Nutrition
Nutritional needs can shift during the menopause transition and after menopause, so it’s important to be mindful of your eating. And good news, simple changes can make a significant impact!
- Eat: Many women gain weight around their middle during the menopause transition. Distressed by the weight gain, some women try to cut back on calories or skip meals. These practices can actually make you feel worse, however. It’s important to fuel your body to feel well, so don’t skip meals. Instead, focus more on the types of foods and nutrients you need in your diet to help you navigate the physical changes you’re experiencing.
- Protein: In this phase, protein uptake tends to decrease, and many women may not eat sufficient protein as it is. Aim for 0.8 to 1.2 grams of protein per kilogram of body weight each day. Working with a Registered Dietitian can provide personalized tips to help you hit your protein goals.
- Fiber-Rich Foods: Aim to incorporate a variety of colorful fruits and vegetables for essential nutrients that are important during this phase of life like calcium, magnesium, Vitamin C and B. Some great examples include berries, sweet potatoes, pears, apples and broccoli.
- Whole Foods: Try to limit processed foods and reduce sugar intake.
4. Stay Active
Physical activity is essential during this time:
- Strength Training: As muscle mass decreases and weight gain around the middle increases, incorporating weight training is key for maintaining strength and bone density. Make strength training a priority!
- Exercise Goals: Aim for 2-3 days of weightlifting and 150 minutes of cardiovascular exercise each week.
- Practice Relaxation and Mindfulness: Take a yoga or tai chi class, or practice breathwork to help with stress reduction and improve cognitive function.
5. Build or Find a Social Support Network
Many women can feel alone during this transition, but connecting with others can enhance mental well-being.
- Explore Support Options: Join social media groups, employee resource groups, listen to podcasts, or local meetups to share experiences and find community.
- Stay Connected: Call a friend who is experiencing perimenopause or menopause, set up regular check-ins monthly via phone or video, stay connected via text on bad days for encouragement, share funny stories and education, or consider hosting a menopause book club or other type of menopause support group.
Understanding perimenopause and menopause is vital for empowering women during this important transition. It encompasses a range of symptoms that can differ significantly among individuals, particularly across racial and ethnic groups. By fostering open conversations and sharing experiences, we can reduce stigma and build supportive communities.
Prioritizing mental well-being, nutrition, and physical activity can greatly improve quality of life. As we navigate this journey together, let’s advocate for better awareness and support for all women experiencing perimenopause and menopause. Remember, you are not alone—let’s thrive through this together.
References:
• Peacock, K., & Carlson, K., Ketvertis, K.M. (2023, December 21). Menopause. In: StatPearls [Internet]. December 2023.https://www.ncbi.nlm.nih.gov/books/NBK507826/ . Accessed January 2025
• Menopause. Society for Women’s Health Research. https://swhr.org/health_focus_area/menopause/ . Accessed February 2025
• Erdelyi, A., Palfi, E., Tuu, L., Nas, K., Szucs, Z., Torok, M., Jakab, A., Varbiro, S. (2023, December). The Importance of Nutrition in Menopause and Perimenopause – A Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10780928/ . Accessed February 2025
