Menopause 

What to Expect During Menopause: A Gentle, Honest Guide

For many women, menopause arrives without a roadmap. Your cycle changes. Your sleep may feel off. Maybe your hair feels thinner, or your mood shifts in ways you don’t recognize. You find yourself asking, “What’s happening to me?” , “Is this normal?” or “Am I the only one who finds it tough?”

You’re not alone. And you don’t have to figure it out by yourself.

At Women40Wellness, we see menopause as more than a phase. It’s a time of transition that brings wisdom, strength, and the chance to reconnect with what your body truly needs. Yes, there are challenges, but there’s also new energy, freedom, and clarity ahead.

Menopause isn’t the end. It’s the beginning of something powerful. So let’s begin this new chapter with hope, calm, and the belief that your best days are still ahead.

In this article:

What is menopause?

Menopause is confirmed when you’ve had 12 straight months without any bleeding or spotting (unless it’s from pregnancy, illness or medical treatment).

Most women reach menopause in their 40s or 50s. In the U.S., the average age is 51.

Before menopause, there’s a transition phase called perimenopause. It can last anywhere from 2 to 8 years, though most women spend around 4 years in this stage. You can read more about perimenopause here. 

What Happens During Menopause? 

🐣 Ovary Changes

Your ovaries hold tiny sacs called follicles that contain eggs. As you age, these follicles run out. Your ovaries stop releasing eggs, and pregnancy is no longer possible. This is a natural part of the transition.

♀️ Hormone Shifts

During menopause, your body makes less estrogen and progesterone — the hormones that support your cycle, mood, and bone health. For instance, estrogen falls by up to 90% in the first year after menopause. To keep things going, your body produces more FSH (follicle-stimulating hormone) in an effort to keep your cycle going. But as your ovaries become less responsive, your periods become irregular and eventually stop. but over time, your periods stop.

😟 Stress Response

Your adrenal glands (which sit just above your kidneys) begin to take on more work. They make cortisol, the stress hormone. A little cortisol is helpful, but too much can leave you feeling tired, wired, or moody.

Nutrition & Lifestyle Recommendations

Taking care of your body through good nutrition and simple daily habits is one of the most powerful ways to ease the effects of menopause. As hormones shift, your bones, heart, brain, skin, and metabolism all go through changes. Without the right support, these shifts can lead to things like low energy, mood swings, weight gain, or trouble sleeping. But when you nourish your body well and stay gently active, you’re helping your hormones stay more balanced. That means you have more stability, strength, and comfort through this transition and beyond.

Hair & skin

Hair loss during menopause is more common than you might think. It’s affecting up to 50% of women. As estrogen and progesterone decline, your hair’s growth cycle slows, making strands thinner, drier, and more likely to fall out. Hormonal imbalances can also trigger the conversion of testosterone to DHT, a key factor in hair follicle shrinkage and hair loss.

This type of hair loss is called female pattern alopecia, often starting at the crown, along the part, or sides of the scalp. Genetics, stress, and nutrient deficiencies can make it worse.

Key nutrients like iron, vitamin D, B12, and biotin support healthy hair. A balanced diet rich in protein, leafy greens, and healthy fats is essential. Natural remedies like rosemary oil, saw palmetto, and adaptogens can help, along with stress management and good sleep.

Treatments range from lifestyle changes to hormone therapy or topical solutions like minoxidil. If hair loss is sudden or severe, talk to your doctor for proper testing and treatment.

Declining estrogen levels also lead to noticeable changes in your skin. You might experience increased dryness, more visible fine lines, and a loss of elasticity as collagen production slows down. Skin may appear thinner or more sensitive, especially around the eyes and mouth. 

To support your skin during this time, focus on hydration from both water and moisturizing products and incorporate antioxidant-rich skincare to combat oxidative stress. Daily sun protection is essential too, as UV exposure can accelerate aging and further deplete collagen. With the right care, your skin can stay healthy and resilient through menopause and beyond.

Weight gain

Let’s talk about something many women notice during menopause: weight gain, especially around the belly. It can feel frustrating. You might be eating well and moving your body more, but the number on the scale stays the same. What is really happening?

As your hormones shift and your metabolism slows, your body starts storing fat differently. That does not mean you are doing anything wrong. It just means your body needs something different now.

Many women think eating less and exercising more is the answer. But cutting back too much can actually add stress to your system. That stress makes it even harder to lose weight.

Instead, focus on giving your body the support it needs. Start by eating meals with protein, healthy fats, and fiber to help your blood sugar stay steady. Carbohydrates are not bad. Choose ones that nourish you, like sweet potatoes, oats, or quinoa.

Strength training is also helpful. It builds muscle, which helps your body use energy more efficiently.

Curious about how to lose weight in a healthy, joyful way? Visit our Weight Loss After 40 page to learn more!

Diet

Food is not just fuel. It is comfort, care, and a daily way to support your changing body. During menopause, what you eat can make a big difference in how you feel — from your energy levels to your mood and even how well you sleep.

Instead of strict diets or cutting out foods you love, think about adding in what helps your body feel balanced. Whole foods like colorful vegetables, fruits, beans, nuts, seeds, and healthy oils are full of the nutrients your hormones need. Fiber keeps your digestion steady. Protein supports muscle and blood sugar. Healthy fats feed your brain and keep your skin soft.

Certain foods, like flaxseeds, soy, chickpeas, and lentils, contain plant-based compounds called phytoestrogens. These gently mimic estrogen in the body and may help ease hot flashes, mood swings, or other common symptoms. You don’t need a fancy plan — just a few thoughtful ingredients at each meal.

Very soon, Women40Wellness will be sharing a full blog on nourishing your body through menopause with ease and joy. You’ll find simple, satisfying recipes that support your hormones without giving up the foods you love. Sign up to be the first to know when it’s live. Your plate can be both healing and happy.

Exercise

Moving your body each day truly makes a difference during menopause. Activities like walking, yoga, Pilates, or simple strength training help protect your bones, lift your mood, and keep your energy steady throughout the day. 

You shouldn’t start with a perfect workout plan. Instead, start slow and understand your bodies. Workout isn’t supposed to hurt. In our recommendations, walking might be the best workout to start with. Use your favorite tracker app to check your steps. If you walked 10 more steps than yesterday, that’s already a small win worth celebrating. It’s not about pushing harder. It’s about caring for your body with consistency, kindness, and joy.

Rest

Finally, don’t forget rest and recovery. A calming bedtime routine, deep breathing, and herbal supports like chamomile or ashwagandha can help you sleep better and feel more grounded. These small steps can bring more comfort, clarity, and energy to your everyday life.

Supplements & Alternative Supports

In addition to a healthy diet and daily movement, you can find extra support through vitamins, herbs, or calming practices. These options can be a helpful part of your wellness routine, especially when chosen with care. 

Top Supplements to Manage Autoimmune Disease and Hormonal Fluctuations

These supplements can often help reduce inflammation and regulate immune activity

• Omega-3s (like Omega Plus): Omega-3 fatty acids can help lower inflammation11 and support hormone balance, including during and after menopause, which may ease joint pain and immune flare-ups.

• Magnesium: Magnesium supports adrenal and nervous system function, reduces stress-related inflammation12, and may ease hot flashes and muscle tension in menopause.

• Curcumin: As the active compound in turmeric, curcumin helps regulate immune activity and can help reduce systemic inflammation13, which is linked to autoimmune flares and menopausal symptoms.

• Vitamin D: Vitamin D is an important player in immune regulation and can help prevent worsening autoimmune symptoms14 and mood issues during menopause.

• B vitamins: B vitamins support energy, cognitive function15, and methylation pathways involved in hormone metabolism and immune health.

• NAC or glutathione: These antioxidants help protect cells from oxidative stress16, support liver detox pathways, and help reduce inflammation common in autoimmune and menopausal conditions.

• Myo-inositol and selenium: This combination helps improve thyroid function17, support hormone balance, and reduce autoantibody levels in conditions like Hashimoto’s.

It's best to work with a provider to customize your plan, especially if you take medications and are actively managing an autoimmune condition.

Herbal supports like adaptogens that we mentioned in the previous part may help your body manage stress more gently by supporting balanced cortisol levels. These are often used to help with mood swings, fatigue, or that “wired but tired” feeling.

Always check with your healthcare provider before starting any new supplement. They can help make sure it’s safe for you, especially if you’re managing other health conditions or medications. With the right support, you can build a routine that feels steady, nourishing, and aligned with what your body needs right now.

Sexual Health After Menopause

Sexual health is an important part of your well-being, even after menopause. As hormone levels change, you might notice shifts in desire, arousal, or how your body responds during intimacy. This is completely normal, and many women go through the same experience.

Your body may also produce less natural moisture, which can make sex feel dry or uncomfortable. This doesn't mean something is wrong. It just means your body needs a little more support. A gentle, water-based vaginal moisturizer can help with daily comfort. For deeper relief, especially during intimacy, your doctor may recommend a low-dose estrogen cream or insert that works directly where it's needed.

Many women still enjoy intimacy and even stronger orgasms after menopause — it just might take more time, communication, or support. Being open with your partner and talking honestly with your doctor can help you feel more confident and cared for.

Menopause is a shift, not an ending. With the right care, your sexual health can continue to be a source of connection, comfort, and joy.

Feelings & Mental Health

Long-Term Health Considerations

Menopause isn’t just about short-term changes, it can also affect your long-term health. Being aware of what’s happening inside your body helps you take steps to protect it for years to come.

Your heart deserves special attention during and after menopause. As estrogen levels drop, your risk for heart disease can increase. Staying active, eating well, managing stress, and keeping an eye on blood pressure and cholesterol are important ways to support your heart health.

Your bones also become more vulnerable as you age. Estrogen helps keep bones strong, so when it decreases, the risk of osteoporosis (a condition where bones become weak and more likely to break) goes up. You can take care of your bones with weight-bearing movement like walking or strength exercises, eating foods with calcium, and getting enough vitamin D.

Your brain might feel a little foggy at times - forgetting words, losing focus, or feeling mentally tired. This is common during menopause. Gentle mental exercises like puzzles, reading, or learning something new can keep your brain sharp. Good sleep, balanced nutrition, and stress management also play a big role in keeping your mind clear.

These long-term changes are a natural part of this transition, and there’s so much you can do to care for your body and mind. A little awareness goes a long way in keeping you strong, steady, and thriving in the years ahead.

When to See Doctor?

Menopause is a natural part of life — but that doesn’t mean you should ignore how you’re feeling. Some symptoms may be signs of something more serious, and it’s always okay to ask for help.

If your periods stop before age 45, or if they suddenly change in a way that doesn’t feel right, talk to your doctor. Early menopause can affect your bone health, heart, and hormone balance in ways that may need medical support.

Other signs to look out for include:

• Heavy or unusual bleeding

• Hot flashes that feel intense or constant

• Trouble sleeping that leaves you exhausted every day

• Pain during sex or sudden vaginal dryness

• Ongoing mood changes, anxiety, or depression

Menopause can also raise your risk for long-term health issues like osteoporosis, heart disease, and even certain cancers. These don’t happen to everyone — but they’re reasons to stay on top of your health.

Seeing a doctor isn’t just about fixing problems. It’s about understanding your body and getting the care you need to feel well in this new stage of life. You deserve that support.

Thriving After Menopause

Menopause can be the beginning of a new kind of freedom. Without the shifts of a monthly cycle, you may find more space in your body and your daily life to focus on yourself in a deeper way.

This is a beautiful time to explore what brings you joy. You might try a new hobby, start a simple wellness routine, take that trip you’ve always wanted, or return to a personal goal that’s been waiting for the right moment.

You’ve gained strength, insight, and experience through every stage of life. Now is your chance to use that wisdom to shape the kind of life you truly want — one that feels calm, fulfilling, and completely your own.

This chapter isn’t something to fear. It’s something to grow into with care, curiosity, and the confidence that good things are still ahead.

💬 We’d Love to Hear From You

Menopause is something we go through together — and your voice matters.

In the comments below, share with us:

• What’s been the most surprising part of your menopause journey so far?

• Is there a symptom that caught you off guard?

• A tip or habit that’s helped you feel better?

• A question you’re still sitting with?

We read every response with care, and some reader stories may be featured in future posts (we’ll always ask first and can keep it anonymous). Your experience could be exactly what another woman needs to hear.

Conclusion 

Menopause is a natural part of life, but that doesn’t mean you have to go through it feeling confused, uncomfortable, or alone. Understanding what’s happening in your body — and knowing how to care for yourself — can help you move through this transition with more ease, clarity, and self-compassion.

You are not behind. You are not broken. You are becoming.

Next up: We’ll dive deeper into menopause, the signs to look for, and how to care for yourself. If you think you’re still in perimenopause, check our perimenopause page. You can make your 2-8 years being as good as possible.

Citations

1. Mayo Clinic. Menopause - Symptoms and causes. Mayo Clinic. Published August 7, 2024. https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397

2. Mayo Clinic. Menopause - diagnosis and treatment. Mayoclinic.org. Published May 25, 2023. https://www.mayoclinic.org/diseases-conditions/menopause/diagnosis-treatment/drc-20353401

3. Mayo Clinic. Menopause weight gain: Stop the middle age spread. Mayo Clinic. Published 2019. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058

4. What To Expect in Menopause with Dr. Pelin Batur. Cleveland Clinic. Published 2022. Accessed August 4, 2025. https://my.clevelandclinic.org/podcasts/health-essentials/what-to-expect-in-menopause-with-dr-pelin-batur

5. Sex and Menopause. Cleveland Clinic. Published 2023. Accessed August 4, 2025. https://my.clevelandclinic.org/podcasts/ob-gyn-time/sex-and-menopause

6. m3seo. How Menopause Affects Your Bone and Heart Health. Women’s Health of Augusta. Published July 28, 2025. Accessed August 4, 2025. https://www.womenshealthofaugusta.com/how-menopause-affects-your-bone-and-heart-health/

7. Dr. Jolene Brighten. Understanding Menopause Hair Loss: Causes, Symptoms, Solutions, and Preventive Measures. Dr. Jolene Brighten. Published November 11, 2023. https://drbrighten.com/menopause-hair-loss/

More Knowledge

1. Menopause Muscle & Joint Care: Finding Pain-Free Movement 

2. Gut & Menopause: Restoring Your Balance 

3. Drink Smart Through Menopause

4. Menopause Hair Loss: Causes, Treatments & Prevention

5. Late Menopause: Risks, Benefits, and What to Do Next

6. PCOS and Menopause: What to Expect and How to Stay Healthy

7. Menopause Weight Loss: What Actually Works After 40