The four phases of the menopause.

Menopause is no longer taboo.

It’s like a little revolution: menopause has transformed from a taboo into best-seller material. You don't have to go deep into a bookshop to find it, with many books to choose from, including ‘Menopausing’ by Davina McCall and Dr. Naomi Potter and ‘A Better Second Half’ by Liz Earle. Lesson number one: You are not alone.

But what actually is it? The four phases of menopause.

The term “menopause” refers to the transition period from the fertile years in a woman's life to the phase afterwards. Menopause is driven by hormones, but there’s a lot more to it than that. If you were to ask when menopause starts and how long it goes on for, you might be surprised at the answer: the menopause can last from ten to fifteen years. You can expect it starting around age 40 but it varies from woman to woman. People often talk about four phases of menopause, but it's actually just three phases plus a few days.

Phase 1: pre-menopause

Your ovaries slowly stop working and your hormone balance starts to change. Your menstruation may become irregular and you may get the first symptoms.

Phase 2: perimenopause 

This phase describes the years (!) before and after your last period. During the first part of perimenopause, you still get your period, but in the second half, menstruation becomes a thing of the past. At this point, you may notice your hormonal imbalance (as it leads to estrogen deficiency). Most women have the strongest symptoms during perimenopause.

Phase 3: menopause 

The menopause is your last period. That's why it only lasts a few days. You only realize it was your last period afterwards. If you have not had a period for a year (or two years if you're not yet 50), then you have already been through menopause.

Phase 4: post-menopause

Your hormones gradually find a new balance (you now produce hardly any female sex hormones, so your testosterone becomes more noticeable). Many typical menopause symptoms subside; others remain. At this stage, women are more likely to develop osteoporosis than men.

Menopause and typical symptoms.

A rule of thumb is that a third of women experience no symptoms during menopause, a third experience mild symptoms, and a third suffer from strong menopause symptoms. These might include hot flashes, the classic symptom, which are usually accompanied by trouble sleeping, mood swings, bladder weakness and vaginal dryness. But unspecific symptoms, like muscle and joint pain, weight gain, headaches and poor concentration (even brain fog), are also among the typical menopause symptoms. As menopause is insufficiently covered in medical training, many women are not given adequate advice from their doctor and initially think they are ill. However, menopause is not an illness.

What helps menopause symptoms?

Solidarity for starters. More and more women are tackling their menopause head-on, discussing not just their physical symptoms, but also their uncertainty about relationships or work—with questions about their purpose and goals. Menopause happens at a stage of your life when there’s a lot going on. Realizing that and allowing yourself to talk about it with others and unite can feel really good. Of course, there are lots of other tips and tricks to help you take menopause in your stride. Like these three, for example.

Three tips to get you through menopause.

Exercise regularly: to feel good, move, strengthen your bones, and yeah, maintain a figure that makes YOU happy. You should focus on strength and endurance training, so you can join in on that beautiful hike, swing your wheelbarrow into the compost heap, and dance like no one’s watching.

Eat healthily: lots of vegetables and wholegrain, not much sugar, good oils (like high-quality olive oil). Plus lots of water and not much alcohol. Everything in moderation and not too late at night. “Spaghetti after 10 pm is probably not a good idea any more”, warns Dr. Susanne Hofmeister. 

Make plans: you have a whole stage of life ahead of you. How will you spend the time? Where? And with whom? Think about it carefully. And then make sure you stay fit enough to make your dreams come true... Never stop being adventurous and brave!