What Are The 3 Stages Of Menopause?
Contents Show
Do you want to understand what the 3 stages of menopause are?
And do you want to know which stage you or your partner is in right now?
In this article we’re going to explain each stage…
We’ll tell you what you can expect during each…
And if you stick around until the end, we’ll tell you how you can take control or your symptoms. So let's get started!
What are the 3 stages of menopause?
Perimenopause
Perimenopause is a natural phase of your life before the menopause.
During this time, your body undergoes changes as it transitions from its reproductive years into a new phase of life.
Perimenopause can last several years and is characterised by changes in your menstrual cycle. You may find your periods become irregular or happen at different times.
Perimenopause can be a challenging phase of life for many women, but it's a perfect opportunity to prioritise your self-care and focus on become your best self.
Menopause
Menopause is the point when you do not have a period for 12 consecutive months.
During the menopause, your production of the hormone estrogen and progesterone decrease.
This can cause a range of physical and emotional changes, which we’ll speak about in a few paragraphs time!
But with the right support and guidance you can navigate the menopause with grace and maintain your health and well-being.
Postmenopause
Postmenopause is the period of your life after the menopause.
This roughly begins one year after your last period.
And Your body continues to adjust to the decline in estrogen and progesterone levels.
This can be a challenging time but also an opportunity for you to focus on maintaining and improving your health and well-being.
What are symptoms of the menopause?
Changes to your periods
As you navigate through these stages, you may begin to notice changes in your periods.
This is one sign that are you menopausal.
We recommend tracking your symptoms and how you’re feeling every day, and consulting with your doctor so you can get a proper diagnosis.
By doing this you can get the proper care and treatment you need.
You may notice changes in your brain chemistry
Along with physical changes, this phase also brings several changes in your brain chemistry you should be aware of.
You may notice that you’re experiencing mood swings more than usual
You may feel anxious
You may be experiencing lows too
And you may be a bit more forgetful than your usual self
Memory or concentration challenges
Do you feel like it’s difficult to concentrate or remember stuff right now?
Changes to your hormone levels can affect how well your brain functions. This can make memory recall, and concentration a challenge. (1)
You notice you have trouble remembering details like finding the right words or focusing on complex tasks.
These changes can feel really frustrating, which can make you feel stressed and anxious.
There are also plenty of things you can do to manage your symptoms, which we will go over further down in this article.
Hot flushes
Hot flushes, also known as hot flashes, are one of the most common and well-known symptoms of the menopause.
You may feel a sudden feeling of warmth, sweating, and a rapid heartbeat – this is what a hot flush is.
Hot flushes can be unpredictable, and may be triggered by factors such as stress, caffeine, alcohol, or spicy foods.
You may experience these several times a day, and this can impact how well you sleep too.
Changes to your sleep patterns
You may have noticed that you’re not sleeping as well as you used to.
Changes in your hormones can cause sleep disturbances…
Making it harder to fall asleep, stay asleep, or achieve restful sleep. (2)
You may notice you wake up a lot throughout the night or feel tired and irritable during the day due to a lack of sleep.
These changes can impact what you do in the day, your health and wellbeing.
Heart palpitations
Are you experiencing heart palpitations, or feel like you have an irregular or pounding heartbeat right now?
This can feel very distressing, but this is common symptom of the menopause. (3)
If you are experiencing heart palpitations, you should talk to your coach, or doctor to rule out any underlying medical conditions.
Headaches or migraines
Are you experience headaches or migraines right now?
Headaches and migraines are a pretty common during the menopause. (4)
There are many strategies and treatments available to help manage your headaches, here are a few:
Relaxation techniques
Staying hydrated
Reducing your stress levels, and avoiding what causes it
Muscle or joint pain
Do you have muscle and joint pain right now?
This is another common symptom experienced by some women during menopause.
Because your hormone levels are changing this can lead to changes in joint mobility, and inflammation in your body. (5)
This can cause pain, stiffness, and discomfort in your muscles and joints.
To help manage muscle and joint pain during the menopause, here are a few things you can do:
Exercise regularly
Stretch or do some yoga
Apply a hot and cold compress
Weight gain
You may have noticed that you have gained a bit of weight.
Because your hormone levels are changing, your metabolism can change.
This can lead to an increase in stored fat, and a decrease in your muscle tone. (6)
When you’re going through this, it can be incredibly frustrating.
But there is plenty of things you can do to manage your weight during the menopause. Here are a few things you can do:
Include more protein in your diet
Eat more fibrous foods
Strength train at least 3 times a week
Get at least 10,000 steps in every single day
Changes in your skin
You may have noticed that your skin has started to change.
Changes to your hormones can lead to changes in collagen and elastin production.
What this means is you may notice your skin feel drier than normal, you may have noticed the odd wrinkle has popped up on your face too.
Changes in your skin are common symptom as you age, and also as you enter the menopause. (7)
There are many things you can do to maintain your natural glow. Here are a few you can try:
Have a good skincare routine - using an SPF moisturiser in the morning, a cleanser in the shower, and a PM moisturiser in the evening
Avoid exposure to the sun without wearing SPF
Make sure you’re eating foods high in antioxidants (fruits, nuts, vegetables)
If you’re a smoker – quit!
Vaginal dryness, itching & irritation
Vaginal dryness, itching, and irritation are common symptoms when going through the menopause. (8)
If you’re experiencing any of these symptoms right now, here are a couple of things you can do:
Use vaginal moisturisers, or lubricants
Hormone replacement therapy
Reduced sex drive
Feeling frisky? Maybe not!
You may have noticed that your sex drive is down. This again, is another common symptom when going through the menopause. (9)
It's important to remember that a reduced sex drive is a normal part of the menopause transition.
And there are many different strategies to help you manage this symptom and continue enjoying a fulfilling sex life. The frisk returns!
Recurrent urinary tract infections
When you’re through the menopause, you might get something called urinary tract infections, or UTIs. This is a bacterial infection. (10)
Are you going to the toilet more often? Does it feel like a burning sensation? Is your pee cloudy, and strong smelling too?
These are signs of a UTI.
These infections can happen more than once and can make you feel pretty sick.
How to manage your menopause symptoms
You may be feeling overwhelmed right now, and we totally understand...
You’re going through physical and emotional changes.
But there are plenty of ways to manage your symptoms and make this transition smoother.
Stay active during the menopause
Staying active during menopause is important for your health and well-being.
Exercise can help you manage many of the symptoms associated with menopause, such as hot flashes, mood changes, and weight gain. (11)
It can also help improve your bone health, reduce your risk of chronic diseases, and boost your energy levels.
Now you don't have to run a marathon or spend hours at the gym to reap the benefits…
Walking, swimming, dancing, or doing yoga are all great ways to stay active and feel good. What’s important is you find something that you enjoy doing, and works for you.
You should aim for at least 30 minutes of exercise most days of the week.
Talk to your friends, family members, or coach
If you’re experiencing changes in your mood, you’re feeling more anxious, or even a bit low…
Talking is one way to help you cope with these challenges.
Friends, family, and a coach can provide a safe and supportive space for you to talk about your feelings and concerns.
And they can help you develop new coping strategies and tools to manage how you might be feeling right now.
It's important to remember that seeking help for your emotional and mental health is a sign of strength, not weakness.
Manage your stress
One of the biggest challenges during menopause is dealing with stress.
Stress can worsen menopause symptoms, such as hot flashes, mood changes, and sleep disturbances. (12)
It can also increase your risk of chronic diseases and affect how often you get ill.
There are many strategies and tools you can use to manage stress and feel better.
Relaxation techniques such as deep breathing, meditation, or yoga can help you calm your mind and body
Regular exercise, such as walking, swimming, or running can also help reduce stress and improve your mood
Prioritising self-care activities, such as reading, taking a bath, or spending time in nature, can help you feel more relaxed and less stressed
Eat a healthy balanced diet
Eating a healthy balanced diet during menopause is essential for your health and well-being.
You should aim to eat a variety of foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats
Avoid processed foods, sugary drinks, and excessive amounts of alcohol
Also make sure you stay hydrated by drinking plenty of water throughout the day
Prioritise your sleep
How are you sleeping right now?
Sleep is the foundation for your health.
There are plenty of things you can do to get more sleep. Here are a few things you can do:
Maintain a regular time you go to sleep and wake up
Create a relaxing bedtime routine
Limiting the coffee and tea you drink throughout the day
Exercise regularly
Make sure where you sleep is comfortable for you
We’ve put together a blog showing you 25 ways you can get more sleep here.
Hormone replacement therapy
Hormone replacement therapy (HRT) can you help manage many of the symptoms associated with menopause.
HRT involves taking estrogen and/or progesterone hormones to replace what your body no longer produces in sufficient amounts.
We recommend talking to your healthcare provider about whether HRT is right for you...
And the weighing the benefits and risks before making a decision.
Try natural remedies
Trying natural remedies is another option for managing menopause symptoms.
There are many natural remedies available.
Herbal supplements, acupuncture, yoga, and meditation can help.
One popular remedy is black cohosh, a plant extract that may help reduce hot flashes and other symptoms. (13)
Other options include soy-based products and flaxseed, which contain compounds that mimic estrogen. (14)
Don’t let menopause symptoms hold you back
Now you should know what the stages of menopause are.
Menopause can be a tough time, but it doesn't have to be a time of suffering.
There are many ways you manage your symptoms as you’ve seen in this blog.
Just before you go, we want to hear from you…
What's one step you are going to take today to help manage your menopause symptoms? Let us know in the comments below.
Remember, taking care of yourself during menopause is essential for your health and happiness.
Talking to your friends, family, or trusted coach is great for support and guidance.
If you are looking for more support, click here to see how an Unstoppabl coach can help you.
What are the 3 stages of menopause?
There are three stages of menopause: perimenopause, menopause, and postmenopause.
Perimenopause: This is the first stage of menopause and can last for several years leading up to menopause. During perimenopause, hormone levels fluctuate and women may experience symptoms such as hot flashes, night sweats, mood swings, and irregular periods.
Menopause: Menopause is defined as the point in time when a woman has not had a menstrual period for 12 consecutive months. At this stage, the ovaries stop producing eggs and hormone levels decrease, leading to common menopause symptoms such as hot flashes, night sweats, vaginal dryness, and mood changes.
Postmenopause: This is the stage that begins one year after the last menstrual period and lasts for the rest of a woman's life. During postmenopause, menopause symptoms may continue, but they often become less frequent and intense over time. Women are also at an increased risk of health conditions such as osteoporosis and heart disease during postmenopause.
Understanding the stages of menopause can help women prepare for and manage the physical and emotional changes that occur during this transitional time.
