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Menopause is a whole new chapter, with a few plot twists you might not have seen coming.
From perimenopause through to menopause and postmenopause, your body can change in ways you might expect, and some you might not. Understanding each stage can make those changes feel less mysterious and help you feel more confident about what’s happening.
So, Where Are You In The Menopause Journey?
Understanding the three stages, perimenopause, menopause and postmenopause, can give you a clearer picture of where you are and what may come next.
Let’s take a closer look at each stage.
Stage 1 - Perimenopause
Perimenopause is the transition leading up to menopause and commonly begins in your early to mid-40s. During this time, hormone levels begin to fluctuate, which can bring a range of physical and emotional changes.
Symptoms can include:
- Irregular periods: Your cycle may become shorter or longer, and periods may become heavier or lighter.
- Hot flushes and night sweats: Sudden feelings of heat and sweating can become more common, including during the night.
- Mood changes: Hormonal changes may affect mood, including irritability, anxiety or low mood.
- Muscle tension: Muscles may feel tighter, tense or uncomfortable.
- Sleep disturbances: Changes in hormones can make it harder to fall or stay asleep.
- Fatigue and brain fog: You may feel more tired, forgetful or mentally foggy than usual.
- Low libido and sexual changes: Changes in hormones and vaginal comfort may affect sexual desire and arousal.
What Can I Do to Support Myself During Perimenopause?
During perimenopause, simple health foundations can make a difference. Regular movement, balanced nutrition, healthy ways to manage stress and support from your healthcare practitioner can all help you navigate changing symptoms. If you need extra support, targeted options such as Estrovera® may also form part of your menopause management plan.
Stage 2 - Menopause
Menopause is reached after 12 consecutive months without a menstrual period, most commonly between the ages of 45 and 55. While it marks a specific point in time, symptoms that began during perimenopause, such as hot flushes, sleep changes, vaginal dryness, mood changes and brain fog, may continue. Urinary and pelvic floor changes may also become more noticeable.
What Can I Do to Support Myself During Menopause?
Menopause is a good time to put your wellbeing front and centre. Moving regularly, eating well, managing stress and checking in with your healthcare practitioner can all help.
Simple everyday strategies may help too, such as identifying and limiting triggers like alcohol or spicy foods, dressing in layers for temperature changes, and finding ways to relax and unwind.
If you need extra support, medicines or targeted menopause products such as Estrovera® may also form part of your menopause management plan. Ready to learn more? Read our The Mini Tablet for Menopause: Estrovera Explained blog.
Stage 3 - Postmenopause
Postmenopause begins once you’ve gone 12 consecutive months without a period. While many menopausal symptoms may begin to settle, the focus now shifts towards supporting your health for the years ahead. With lower oestrogen levels, bone health becomes especially important, alongside maintaining muscle, heart health and overall wellbeing.
Invest in future you
A few foundations can make a meaningful difference:
- Stay on top of your health checks: Talk to your healthcare practitioner about appropriate health checks, including bone density, breast and cervical screening.
- Keep moving: Regular walking supports overall wellbeing, while resistance and weight-bearing exercise can help maintain strong bones and muscles.
- Think food first: Prioritise calcium-rich and calcium-fortified foods. If you’re falling short, talk to your healthcare practitioner about whether a calcium supplement is right for you.
Small, consistent habits now can help support your health for the years ahead.
Give your bones a little extra support
For women at increased risk of osteoporosis, bone support may involve more than calcium alone. Talk to your healthcare practitioner about whether a more targeted formula is appropriate for you.
Calcitite Osteo takes a more targeted approach to bone support. It contains microcrystalline hydroxyapatite (MCHA), which provides calcium and phosphorus together in a 2:1 ratio.¹ In women with osteoporosis, an MCHA complex was shown to reduce the rate of bone mineral density loss more than calcium carbonate over three years.²
It also contains soy isoflavones. Research in menopausal women suggests soy isoflavone supplementation may help support bone mineral density.³
The takeaway? Start with the foundations, know your risks and consider more targeted support when your bones need it.
Support Can Change Along the Journey
Menopause is different for everyone, but knowing what’s happening puts you in a stronger position to support your health. Move regularly, eat well, prioritise your bones and muscles, keep up with health checks, and ask for support when you need it.
Menopause isn’t something to simply get through. It’s a new chapter, and the more you know, the more confidently you can step into it.
Looking for extra support? Alongside healthy lifestyle foundations, targeted formulas can support different needs through menopause, from menopause, metabolism and sleep to maintaining bone health.
Menopause Guidance: The Things You Might Still Be Navigating
From sleep and symptom support to looking after your bones and overall wellbeing, understanding the changes happening at each stage can help you feel more prepared for what comes next. Explore more menopause articles and practical advice to support your next chapter.
Frequently Asked Questions
What are the three stages of menopause?
The three stages are perimenopause, menopause and post-menopause. Perimenopause is the transition leading up to menopause, menopause is reached after 12 consecutive months without a menstrual period, and post-menopause is the stage that follows.
How do I know if I’m in perimenopause?
Perimenopause can bring changes such as irregular periods, hot flushes, night sweats, mood changes, disrupted sleep, fatigue and brain fog. Everyone’s experience is different, so speak with a healthcare practitioner if you’re unsure about changes you’re experiencing.
What is the difference between perimenopause and menopause?
Perimenopause is the transition towards menopause, when hormone levels fluctuate and menstrual cycles may begin to change. Menopause is reached once you have gone 12 consecutive months without a menstrual period.
What symptoms can occur during menopause?
Experiences vary, but the article highlights hot flushes, night sweats, sleep disturbances, mood changes, vaginal dryness, urinary changes, fatigue and brain fog as changes that may occur around menopause.
What happens after menopause?
Post-menopause begins after menopause. Some menopausal symptoms may begin to ease, while supporting long-term health, including bone health, becomes increasingly important.
How can I support myself through the menopause transition?
Healthy lifestyle habits such as regular exercise, a balanced diet, stress management and self-care can support wellbeing throughout the transition. A healthcare practitioner can also help you understand your individual needs and discuss appropriate management options.
References
1, Anderson GH, Draper HH. Effect of dietary phosphorus on calcium metabolism in intact and parathyroidectomized adult rats. J Nutr. 1972 Sep;102(9):1123-32. doi: 10.1093/jn/102.9.1123
2.Ciria-Recasens M, Blanch-Rubió J, Coll-Batet M et al. Comparison of the effects of ossein-hydroxyapatite complex and calcium carbonate on bone metabolism in women with senile osteoporosis: a randomized, open-label, parallel-group, controlled, prospective study. Clin Drug Investig. 2011 Dec 1;31(12):817-24. doi: 10.1007/BF03256920.
3.Taku K, Melby MK, Takebayashi J, Mizuno S, et al. Effect of soy isoflavone extract supplements on bone mineral density in menopausal women: meta-analysis of randomized controlled trials. Asia Pac J Clin Nutr. 2010;19(1):33-42. PMID: 20199985..
4. Symptoms of Menopause, Jean Hailes, Updated 02 December 2024
