Your Guide to Menopause: Signs, Stages and Tips for Relief

Menopause is a natural biological process that marks the end of a woman's reproductive years.¹ According to the Society for Women's Health Research, approximately 6,000 women in the United States reach menopause each day, which is marked by 12 continuous months without a period.²

Because every woman's journey is unique, there isn't a standardized road map. So, predicting what lies ahead can be challenging. This guide aims to explain the process and support you through this natural stage of life with confidence and ease.

When Does Menopause Start and How Long Does It Last?

Menopause typically starts between the ages of 45 and 55 and can last several years, including the transition phase known as perimenopause.¹

Perimenopause

Perimenopause is the transitional period leading up to menopause, during which your reproductive hormone levels begin to fluctuate. Perimenopause symptoms can start around age 45 and may last anywhere from a few months to a few years. During this time, your body produces less estrogen and progesterone, which causes changes in your menstrual cycle and triggers symptoms like hot flashes, night sweats and mood swings.¹

Once you've gone a whole year without a period, you've officially reached menopause, and postmenopause begins. For most women, this happens between the ages of 45 and 55, with the average age of menopause being 52 in the U.S., though it can occur earlier or later. ¹

Postmenopause

Postmenopause marks the time following menopause and continues for the rest of your life.³

What Causes Menopause?

The natural decline in estrogen and progesterone levels as you age is the primary cause of menopausal symptoms, which can persist for up to eight years. The severity and duration of your symptoms depend on factors such as genetics, lifestyle and cultural background. For instance, smokers may experience an earlier onset of menopause with more intense symptoms.¹

There are other causes of menopause, too:³

• Cancer treatments, such as specific chemotherapy or radiation therapies, can harm the ovaries and cause premature menopause.²
• Primary or premature ovarian insufficiency (POI) occurs when the ovaries cease functioning before the age of 40.
• Surgical menopause happens when the ovaries are removed during a hysterectomy or other medical procedure.

5 Signs You're Approaching Menopause

Some common symptoms occur due to declining estrogen and progesterone levels as your body transitions away from regular ovarian hormone production. Here's a breakdown of those symptoms and their causes:³

1. Hot flashes and night sweats

These are among the most common symptoms of menopause and perimenopause. Hormonal changes disrupt your brain's ability to regulate body temperature. This causes unexpected bursts of warmth and perspiration, frequently occurring during the night.¹

2. Irregular periods and cycle changes

During perimenopause, your ovaries produce hormones less consistently. This disruption triggers changes in your cycle length and may cause skipped periods or heavier or lighter bleeding.¹

3. Vaginal dryness

Declining estrogen levels thin and dry vaginal tissues, leading to discomfort, itching or painful intercourse. This symptom often worsens after menopause but is treatable with vaginal estrogen cream or other therapies.

4. Bone loss

Estrogen plays a key role in maintaining bone density. Its decline during menopause can lead to weaker bones and an increased chance of osteoporosis.

5. Weight gain

Many women notice weight gain, particularly around the middle, as the body shifts from ovarian hormone production to relying on fat cells for estrogen.

How Menopause Can Affect Your Mind and Mood

During menopause, dramatic shifts in estrogen levels significantly impact your brain function and emotional well-being.³ Research shows that women are more likely to experience mental health issues like depression and anxiety during perimenopause.⁴

Brain fog

Brain fog, which can include confusion and difficulty concentrating, is a common issue during menopause. Brain fog can appear in different ways, such as:⁵

• Feeling mentally sluggish or zoning out, especially in the afternoon
• Having trouble concentrating on tasks you usually handle with ease
• Struggling to find the right word
• Taking longer to process information and make decisions

Memory changes

Are you constantly misplacing things or forgetting appointments? You're not alone. Menopause-related memory changes typically affect short-term memory and can include:⁶

• Difficulty remembering recent events or conversations
• Forgetting names or dates more frequently
• Having trouble multitasking
• Needing to write things down more often than before

Sleep problems

Sleep is essential for optimal executive functioning. However, hot flashes and night sweats can disrupt your sleep, while racing thoughts can overwhelm your mind. The consequences? Your brain doesn't get the rest it needs to operate efficiently, leading to more pronounced mood swings, heightened anxiety levels and further impairment of cognitive functions such as memory and concentration.⁷

Stigma and shame

Menopause is a natural phase of life and should not be a source of shame. However, a study revealed that more than a third of women experience embarrassment related to menopause, and over 80% feel stigma related to menopause symptoms.⁸

When to seek help

Temporary cognitive and emotional changes are a normal part of menopause, not a sign of weakness or permanent decline. Don't hesitate to get professional help if you experience:⁹

• Anxiety that interferes with daily life
• Persistent feelings of sadness or hopelessness
• Significant memory problems that worry you
• Sleep issues that don't improve with basic measures

Tips for Managing Menopause

Menopause is not the end of vitality nor the start of decline. Instead, allow it to be a powerful new beginning — a time for self-discovery and a renewed focus on your well-being.

With care in mind, one important consideration is how you will manage your menopause symptoms. Menopausal hormone therapy (also known as hormone replacement therapy or HRT) is a highly effective treatment for alleviating these symptoms, while nonhormonal and naturopathic remedies may also provide relief.¹⁰

Menopausal hormone therapy (MHT)

MHT can relieve hot flashes, night sweats and vaginal dryness and may also help protect against bone loss. However, it's not without potential complications, such as increased chances of blood clots or breast cancer.¹⁰

Bioidentical hormones, which are derived from plants but are chemically identical to those your body produces, are another option gaining popularity.¹¹

Nonhormonal medications

If hormone therapy isn't suitable for you, there are also various nonhormonal options available to help manage menopause symptoms:¹⁰

• Fezolinetant is a medication that targets hot flashes by blocking substances in the body that cause them.
• Gabapentin treats nerve pain but may be used off-label to help with hot flashes and sleep disturbances.
• Low-dose antidepressants like SSRIs or SNRIs can reduce hot flashes and improve mood.
• Osteoporosis medications like selective estrogen receptor modulators (SERMs) may help protect your bones.

Natural remedies and lifestyle changes

If you want to try a more holistic approach, natural remedies and lifestyle changes may help relieve some symptoms:

• Get more exercise. Regular physical activity can improve mood, support bone health and reduce hot flashes.¹²
• Hire a menopause coach. You don't have to go it alone. Work with a certified menopause coach for personalized support and guidance.
• Keep up with your regular health screenings. During and after menopause, women should continue regular health screenings, including mammograms, Pap tests, colonoscopies and bone density scans. Additionally, screening for diabetes and heart disease is important, as are blood pressure and cholesterol checks.
• Make dietary changes. By eating a balanced diet rich in calcium, vitamin D and phytoestrogens (found in soy and flaxseed), you can support bone and hormonal health.¹²
• Practice stress management. Yoga, meditation and deep breathing can reduce anxiety and improve sleep.¹²
• Try herbal supplements. Black cohosh is one popular choice, though research on its effectiveness is mixed.³

Menopause is a significant milestone in your health journey. While it brings changes, it also offers an opportunity to focus on self-care and overall well-being. Understanding the causes, symptoms and treatment options can help you make informed decisions that align with your needs and lifestyle.

Remember, you don’t have to navigate this transition alone — reach out to your healthcare team for networks that provide support and guidance.

Managing Health and Wellness Costs With the CareCredit Credit Card

If you are looking for an option to help manage your health and wellness costs, consider financing with the CareCredit credit card. The CareCredit credit card can help you pay for the care you want and need and make payments easy to manage.* Use our Acceptance Locator to find a provider near you that accepts CareCredit. Continue your wellness journey by downloading the CareCredit Mobile App to manage your account, find a provider on the go and easily access the Well U blog for more great articles, podcasts and videos.

Your CareCredit credit card can be used in so many ways within the CareCredit network including vision, dentistry, cosmetic, pet care, hearing, health systems, dermatology, pharmacy purchases and spa treatments. How will you invest in your health and wellness next?

Author Bio

Pamela Cagle, R.N., has extensive experience in a range of clinical settings, including ER, surgical and cardiovascular. For the past decade, she has leveraged her nursing experience in writing for health and technology publications such as AARP, VKTR, National Council on Aging and others. She is passionate about blending her medical and storytelling expertise to bring authenticity to health and wellness topics.