A guide to surviving menopause: from the first symptoms to postmenopause

85% of women in their 30s and 40s experience (peri)menopausal symptoms that can last for up to 10 years before menopause starts.**

While it’s a natural and inevitable part of life, it can be quite the rollercoaster ride. Irregular and heavy periods, hot flashes and night sweats, sleep disturbances and even brain fog and weight gain. These are all signs of the body’s transition into menopause. 

Surviving menopause: a guide

Understanding the journey through menopause 

Menopause is a completely normal phase in every woman’s life, and it marks a time when you haven’t had your period for 12 consecutive months. On average, it occurs around the age of 45-55, but every journey is unique! Many experience early menopause before the age of 45.

The transition into menopause, called perimenopause, can vary tremendously. It can begin up to 10 years before menopause, and while some may breeze through with minimal disruptions, most find themselves navigating a storm of physical and emotional changes.

These changes are due to the ovaries producing less and less oestrogen until they seize production completely during menopause.

The 2 years leading up to menopause are the hardest, as the oestrogen drop is the biggest. You may feel some relief after menopause when postmenopause begins, but this doesn’t happen for everyone. Many still suffer from menopause symptoms years (or even a decade) after their last period

The symptoms hit every woman differently but can be quite easily recognised!

First signs of menopause

Each woman’s transition into menopause is shaped by a combination of factors like genetics, lifestyle, and overall health. Some may only experience a few changes, while most experience an array of unpleasant symptoms


The first signs can be subtle and in the form of irregular periods. You might experience shorter or longer cycles, lighter or heavier flows, or skip a few periods altogether. For many, PMS symptoms worsen during this time.

Night sweats, trouble sleeping, and mood swings may follow. The body will start redistributing weight from the hips and thighs to the belly, and fat might start to accumulate much faster. But by far, the most common symptom is hot flashes. You may feel like you’re basking in the Sahara Desert one moment and freezing in the Arctic the next.

Other changes that might also happen during this time are:

  • a slow metabolism;
  • bloating;
  • vaginal dryness and discomfort;
  • urinary urgency;
  • fatigue and energy slumps;
  • problems with memory and concentration;
  • changes in libido;
  • dry skin; and
  • hair loss.

Navigating the transition

All phases of menopause can bring many challenges, physical and emotional. Even the thought of menopause can be overwhelming for most. From an identity crisis to feeling like a chapter of your life is closing, these years can create uncertainty and severely impact lives. 

Many women experience a profound sense of loss during menopause. The realisation that it’s no longer possible to have a child can be a difficult mental change. It can trigger a feeling of detachment from their identity as fertile women. 

For those going through early menopause before the age of 45, the situation may be especially daunting. There’s a misalignment of how you perceive yourself and what menopause means to others. You feel like you should be on top of your game, but your body says otherwise. 

Woman exercising

The changes in body shape and weight gain can impact self-esteem and body image as the woman in the mirror gets harder and harder to recognise.  

The hot flashes that strike at any moment can make you feel like you’re in the tropics in the middle of winter. The night sweats rob you of restful sleep and leave you exhausted

For many, menopause occurs during their peak career years. The combination of physical symptoms, mood swings, and brain fog can affect work performance and productivity

It can be a wild ride every single day, resulting in feeling as if you don’t have any control over your life. Unfortunately, the symptoms can last for years, so it’s important to deal with them before they completely take over! 

Five natural ways to alleviate menopause symptoms

Making some lifestyle changes can help improve menopausal symptoms and navigate this phase with more ease and comfort. Fortunately, there are a few ways you can maintain your well-being during these years. 

1. Exercise! 

Engaging in regular physical activity has numerous benefits during menopause. It can improve mood, boost energy levels, and promote better sleep. Activities like walking, yoga, swimming, and strength training can be particularly helpful. 

Plus, exercise helps maintain a moderate weight, which can alleviate some of the menopause symptoms. 

Ladies with yoga mats

2. Stay hydrated 

Dry skin is a common issue during menopause. Aiming for 8-12 glasses of water can be beneficial for this symptom while also reducing bloating related to hormonal changes. Additionally, drinking water speeds up metabolism and may help prevent weight gain. 

Hydration is key

3. Don’t skip meals 

Irregular eating and skipping meals may worsen some of the symptoms as it has a negative impact on the metabolism and can harm your hormonal health.  

Eat at regular intervals

4. Prioritise a balanced diet 

A well-balanced diet rich in protein helps prevent muscle loss and increase fullness which in turn supports slimming. This can help stabilise blood sugar levels and support hormonal balance.  

Reducing the intake of refined sugar, caffeine, and alcohol may also alleviate hot flashes and night sweats. 

Eat a balanced diet

5. Natural supplements with phytoestrogens 

Often, lifestyle changes aren’t enough to make menopause more comfortable. That’s why supplements with phytoestrogen are a great addition! 

Phytoestrogens are plant compounds that mimic the activity of oestrogen in the body. They may help balance hormone levels and offer relief from symptoms like hot flashes and night sweats. 

These compounds can be found in plants like hop and red clover, which have been proven to fill the gap of declining oestrogen levels during (peri)menopause. 

Learn how Lena improved the quality of her life by choosing natural and hormone-free supplements! 

For Lena, menopause was a horror story

Hi, I’m Lena, and I would like to share my story of how I dealt with menopause. When I was 44, it felt like I’d just started living my life how I wanted. I was divorced, and both my kids were at university, so I was pretty much alone. But I didn’t mind it; it was my time to enjoy new interests. I had plans to enrol in salsa classes, learn pottery, and maybe even meet someone new. 

But just as I was about to enjoy my freedom, my body started to turn against me. My periods lasted for over a week, and most of the time, I had no idea when I could expect one. Plus, they were super painful. I remember calling in sick to work more than once! 

This was just the beginning. I couldn’t stay focused, and I was really tired throughout the day. But when I finally laid down, I couldn’t sleep. I was sweating, and sometimes, I was so hot that I would just toss and turn in my bed. 

All my plans went out the window. I felt like I couldn’t control my body, and I hated it. I couldn’t be active, and I didn’t even want to be around people because I never knew when the hot flashes would hit me again. 

I couldn’t wait for menopause to come, but my doctor said it might be years until then because of my age! I couldn’t imagine living like this for another minute, let alone years!   

I was researching if there was a way to fix my problems naturally. I changed my diet, stopped drinking alcohol, and I made it a mission to start my day with a short walk. I thought I saw a difference at the beginning, but I guess it was more wishful thinking. 

The hot flashes are finally gone!

Lena: “I’m finally sleeping through the night, and the hot flashes are gone!” 

I read so many articles online and even took a prescribed hormonal supplement to help alleviate some of the symptoms I was feeling. But to be honest, I was worried about putting hormones into my body, and I didn’t feel any better after taking it. 

That’s when I started to read forums; I needed to know what other women were doing and if anything was helping. 

A woman who was about the same age as I recommended M-Pause. I was curious to see how this product is any different, and that’s when I learned about phytoestrogens. I never knew that I could balance my oestrogen levels without any hormones! 

I decided to give it a try, and it turned out to be just what I needed. I’ve been using it for 6 months now, and I’m glad I am! The painful periods became manageable, and I was so happy when the hot flashes went away. 

I feel so free now. I regained control over my body, and I can honestly say I feel as if I’m not going through menopause. I finally have the energy to be active, to dance, and to pursue my passions. 

M-Pause has been my lifeline in the past months. It allowed me to reclaim my confidence. The salsa classes have been a blast! I could have never done that without the help of M-Pause.

M-Pause – for a calm and comfortable (peri)menopause 

There is no escaping the transitional years before and after menopause, but there is a way to feel (and look!) better during this difficult time of life. M-Pause is an all-natural and hormone-free solution for supporting the body through the hormonal shift. 

With hop and red clover extracts, M-Pause offers relief during the oestrogen drop in the body and helps alleviate the life-changing symptoms associated with perimenopause and menopause. 

M-Pause is the perfect addition to a daily routine that promotes a comfortable menopause with fewer hot flashes and night sweats, better sleep, and more focus throughout the day. 

For more confidence and vitality – even during the challenging hormonal changes.

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Fugate Woods, N., PhD, RN, Sullivan Mitchell, E., PhD, RN. “Symptoms during the perimenopause: prevalence, trajectory, and significance in women’s lives”. The American Journal of Medicine (2005), Vol 118, 145-245. https://www.amjmed.com/article/S0002-9343(05)00885-5/pdf 

Cleveland Clinic Medical. “Menopause: What It Is, Age, Stages, Signs & Side Effects.” Cleveland Clinic, my.clevelandclinic.org/health/diseases/21841-menopause 

“11 Natural Ways to Reduce Symptoms of Menopause.” Healthline, www.healthline.com/nutrition/11-natural-menopause-tips 

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