The Menopause Basics: What Every Woman Should Know

When it comes to menopause, most of us are flying blind.

No one handed us a guide in our 30s. Our doctors rarely bring it up unless we ask. And let’s be real—most of what we think we know comes from memes, myths, or menopause horror stories.

So, let’s change that.

If you’re in your 30s, 40s, or 50s and wondering, What the heck is happening to my body?, here’s a breakdown of the menopause basics—what it is, what it’s not, and how to start feeling more like yourself again.

The Three Stages of Menopause

Let’s start with the basics. Menopause isn’t a one-time event—it’s a transition with three distinct stages:

1. Perimenopause

• Can begin as early as your mid-30s (average age is 47.5)

• It’s a biological progression, not a single moment

• Can last 3 to 15 years

• Hormones like estrogen, progesterone, and testosterone start fluctuating

This is when most women first notice symptoms—everything from brain fog to mood swings to hot flashes. It’s not in your head, and you’re not alone.

2. Menopause

• Officially defined as 12 consecutive months without a menstrual period (and is literally just ONE day in a woman's life)

• Average age of menopause in the U.S. is 51

• Marks the end of your reproductive years

3. Postmenopause

• Begins after that 12-month marker and will continue for the rest of your life

• Some symptoms may ease, others may continue

• Your risk for conditions like osteoporosis and heart disease can increase, so prevention matters

Common Perimenopause and Menopause Symptoms

If you're feeling “off,” here's a quick list of symptoms that might be connected to shifting hormones:

• Hot flashes and night sweats

• Irritability, anxiety, or mood swings

• Weight gain (especially around the belly)

• Sleep issues or insomnia

• Brain fog or memory problems

• Irregular periods

• Acne (yep, again!)

• Joint pain

• Low libido

• Vaginal dryness

These are your body’s way of waving a red flag and saying, “Hey, something’s changing.” It’s a good time to schedule labs and talk to your OB/GYN or primary care doctor about hormone levels and overall health.

What Makes Symptoms Worse?

Here’s the deal: your body can handle hormonal shifts—it’s built for it. But modern life? Not always helpful. The following can throw your system further off balance:

• Chronic stress

• Lack of quality sleep

• Poor nutrition

• Sedentary lifestyle

• Environmental toxins (think plastics, household chemicals, processed foods)

Even habits that didn’t seem to matter in your 20s and 30s can catch up fast in midlife.

What You Can Do to Feel Better

Good news—there are simple, powerful changes you can make to support your body during this transition:

Eat for Hormone Health

Focus on:

• Whole foods: vegetables, fruits, healthy fats, lean protein, whole grains

• Reduce: sugar, alcohol, caffeine, and refined carbs

Food is medicine. Every bite can help or hurt your hormonal balance.

Move Your Body

Exercise isn’t just about weight, it:

• Boosts your mood

• Supports metabolism

• Improves sleep

• Helps regulate blood sugar and cortisol

Walking, strength training, Pilates, dancing—just move in ways that feel good to you.

Consider Supplements (with Support)

Talk to your doctor or a qualified menopause specialist about:

• Herbs like black cohosh or ashwagandha

• Adaptogens

• Over-the-counter or prescription options

• HRT (Hormone Replacement Therapy) 

Your path is personal. There’s no one-size-fits-all approach, but there are options.

Don’t Skip Mental Health

Midlife can feel like a lot: aging parents, older kids, career pivots, changing bodies.

Give yourself grace. This is not the time to suffer in silence. Talk to a therapist, coach, or trusted friend. Journaling, meditation, and just saying no more often can be game changers.

Final Thoughts: This Isn’t the End—It’s a New Beginning

I like to think of menopause as a metamorphosis. It’s not the end of your story—it’s your butterfly era.

This is the season where you finally stop people-pleasing, start listening to your body, and invest in becoming your strongest, clearest, boldest self.

You have the wisdom. You’ve earned the freedom. Now it’s time to own your power.

Want More Support?

🎯 Grab my guide The Beginner's Guide to Perimenopause and Beyond! 

📔 Track your symptoms with the Navigating Menopause Wellness Journal 

 🗓️ Book a free discovery call today