20 Jul What Every Woman Should Know About Staying Healthy During Menopause
For some women, aging and menopause go hand in hand. When women start seeing changes like unexplained weight gain, hair thinning, grey hair, aching joints, wrinkles, and painful sex, they know that these signs aren’t only reminding them of menopause — they’re also a reminder of the fact that they’re aging. Staying healthy during this time becomes an essential part of a woman’s life.
In this article, we’re going to simplify what you need to do to stay healthy when you’re going through menopause. For more on managing this transition naturally, see this overview of managing menopause symptoms naturally through hormones and lifestyle. But first, let’s understand its different stages.
Understanding the Different Stages of Menopause
Menopause happens in three different stages for every woman.
- Perimenopause: This is when a woman starts transitioning into menopause. For most women it can start at the age of 40 and it can last for years, decades or even some months. The age at which you hit perimenopause can depend on factors like ethnicity, genes, and your overall health.
- Menopause: This is when you stop having your period. The average age is 52, but it can vary. Knowing when a woman is in menopause takes time since they need to go 12 months without having their period to be considered in menopause.
- Postmenopause: This is the time after a woman has gone through menopause. A woman stays in this stage for the rest of their life.
What Are the Side Effects of Menopause?
Knowing the 34 symptoms of menopause before you go through it can help you better prepare for that point in time. When you’re leading up to it, and after menopause, your ovaries produce less and less progesterone and estrogen with every passing year. These hormonal shifts impact your body in many ways — both emotional and physical.
When you’re going through perimenopause, you may experience symptoms like mood swings, irregular periods, problems concentrating, brain fog, night sweats, and hot flashes. Other symptoms can include hair thinning, vaginal dryness, difficulty sleeping, and several others. The World Health Organization states that most women experience menopause between the ages of 45 and 55, and around 80% experience physical or psychological symptoms during the menopausal transition.
What Can You Do to Overcome These Symptoms?
Be Active
Several women may gain extra weight during, before, or after menopause. This can be caused by declining estrogen levels. When you keep yourself busy with regular physical activity, your heart and bones benefit during the menopausal transition. It also helps control your weight, maintain muscle mass, and does wonders for your mood.
Don’t Smoke and Avoid Alcohol
Heavy alcohol consumption and smoking increase the risk of anxiety, mood swings, and depression in women going through the menopausal stage. Moreover, they also contribute to low bone density. You stand to gain a lot if you quit smoking and limit your alcohol consumption.
Follow a Healthy Diet
By rigorously following a healthy diet, you can offset the symptoms and discomforts caused by both perimenopause and menopause. You can also avoid certain types of cancers and chronic diseases. This includes a disciplined intake of essential nutrients like vitamin C, vitamin D, protein-backed energy, B vitamins, and calcium.
Manage Stress
Research has revealed time and time again that women going through menopause may experience very high stress levels for reasons they cannot always explain. One way to cope with this is through meditation techniques, participating in activities that you enjoy, or by going to the gym. The goal is to move your body, regardless of whatever kind of activity you’re doing. You’ll be more motivated if you’re doing it with people you love.
Get Good Sleep
All adults need seven to nine hours of sleep every day. Women are more prone to feeling the disadvantages of lack of sleep when they’re going through the menopausal transition. If you’re trying to achieve better sleep, follow a regular sleep schedule and avoid naps later in the day, since they may keep you awake at night.
Be Socially Connected
The quality and quantity of social contacts you have around you is a superpower that is less talked about but has become increasingly important in a digital world. It’s important to be close to women who are going through the same transition as well. Actively engaging with friends, family, and a community can be beneficial for your mental health.
Remember: Menopause doesn’t have to be a disruption in your life. By eagerly preparing for it in the right way, you can offset a lot of the discomfort associated with it.
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Last Updated on July 20, 2026 by Marie Benz MD FAAD