Menopause is a natural stage in every woman's life, marking the end of the reproductive years. Understanding what happens at each phase can help you feel more prepared and know when to ask for support.
The three stages
- Perimenopause: the transition, which often begins in the mid-forties. Hormone levels start to fluctuate and periods may become irregular. It can last several years.
- Menopause: defined as the point when you have not had a period for 12 consecutive months.
- Postmenopause: the years after menopause, when the body has adapted to its new hormonal balance.
What happens to hormones?
During perimenopause, the ovaries gradually produce less progesterone and then less oestrogen (mainly oestradiol). These changes are behind many of the experiences women notice during this stage.
At what age does it happen?
In the UK, the average age of menopause is 51, although most women reach it between 45 and 55. Genetics and lifestyle – for example, smoking – can influence the timing.
Common experiences
Every woman's experience is different. Commonly reported changes include irregular periods, hot flushes and night sweats, changes in sleep and mood, vaginal dryness and changes in energy levels. If any of these are affecting your daily life, speak to your GP or practice nurse, who can explain all the options available to you, including hormone replacement therapy (HRT) where appropriate. The NHS menopause pages are also a reliable source of information.
Lifestyle during menopause
- Regular physical activity, including strength exercises, which help maintain muscles and bones.
- A varied, balanced diet with plenty of vegetables, wholegrains, pulses and calcium-rich foods.
- Dressing in layers and keeping your bedroom cool.
- Relaxation techniques such as breathing exercises, yoga or meditation.
Nutrients at this stage of life
Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function. Vitamin D and calcium contribute to the maintenance of normal bones.
Our Hifas-Menopause food supplement combines functional mushrooms with Ashwagandha, live cultures, vitamins B6 and D and zinc. Vitamin B6 contributes to the regulation of hormonal activity and to normal psychological function.
Food supplements should not be used as a substitute for a varied, balanced diet and a healthy lifestyle, or for medical advice.