What is Menopause?

Menopause is the natural end of menstruation, typically occurring between ages 45-55 (average age 51).

Perimenopause is the transition phase that can last 4-8 years before menopause.

Postmenopause is the time after you haven't had a period for 12 consecutive months.

• Natural decline in reproductive hormones
• End of fertility and menstrual cycles
• Normal biological process, not a disease
• Can also occur from surgery or medical treatments

Common Symptoms

• Hot Flashes: Sudden feeling of heat, sweating, flushed skin
• Night Sweats: Hot flashes during sleep, disrupting rest
• Irregular Periods: Changes in flow, frequency, or duration
• Sleep Issues: Insomnia or difficulty staying asleep
• Mood Changes: Irritability, anxiety, or depression
• Vaginal Dryness: Discomfort during intimacy
• Brain Fog: Memory issues or difficulty concentrating
• Weight Changes: Especially around the midsection

Managing Symptoms

• Lifestyle Changes: Regular exercise, balanced diet, stress management
• Cool Down: Dress in layers, use fans, keep bedroom cool
• Sleep Hygiene: Consistent schedule, cool room, limit screens
• Stay Hydrated: Drink plenty of water throughout the day
• Limit Triggers: Reduce caffeine, alcohol, spicy foods
• Strength Training: Helps maintain bone density and muscle mass
• Mindfulness: Meditation, yoga, deep breathing exercises

Medical Options

• Hormone Therapy (HT): Can relieve hot flashes and other symptoms
• Low-Dose Antidepressants: May help with hot flashes and mood
• Vaginal Estrogen: For dryness and discomfort
• Bone Health: Calcium, vitamin D, bone density screenings
• Regular Checkups: Monitor heart health, cholesterol, blood pressure
• Consult Healthcare Provider: Discuss best options for your situation

Emotional Wellbeing

• It's Normal: Emotional changes are a natural part of menopause
• Talk About It: Share experiences with friends, family, or support groups
• Self-Compassion: Be kind to yourself during this transition
• Seek Support: Therapy or counseling if needed
• Stay Connected: Maintain social relationships and activities
• New Chapter: Many find this time liberating and empowering

Product Recommendations

• For Irregular Periods: Keep variety of pads/tampons on hand
• Night Sweats: Moisture-wicking pajamas and bedding
• Vaginal Dryness: Water-based lubricants, moisturizers
• Hot Flashes: Portable fans, cooling towels, light layers
• Supplements: Black cohosh, evening primrose oil (consult doctor)
• Period Underwear: Great for unpredictable flow