Calm and Relaxed Through Menopause

Menopause is a natural phase in a woman’s life that typically occurs between the ages of 45 and 55. During this time, hormonal changes take place that can affect both the body and the mind. For many women, menopause is associated with uncertainty, unpleasant symptoms, and emotional challenges. In addition, menopause can carry health risks such as cardiovascular disease or osteoporosis, which is why it is important to take early action.

 But you don’t have to suffer through menopause or go through it all alone. There are many ways to get support. Talking to your gynecologist early on can help you find personalized solutions—whether through hormonal or herbal therapies, dietary changes, or other measures.

 
How long does the hormonal transition last?

Menopause occurs in several stages and can last between 5 and 15 years in total:

1.       Perimenopause: The first hormonal changes often begin around age 40.

2.       Perimenopause: This phase, during which symptoms are often most severe, can last several years and ends one year after the last menstrual period.

3.       Menopause: The time of the last menstrual period.

4.       Postmenopause: This phase begins after menopause and can last 5 to 10 years until hormone levels stabilize.

How can you tell if you're going through menopause?

The first signs often appear gradually. These include irregular or changes in menstrual cycles, hot flashes, sleep disturbances, and mood swings. Difficulty concentrating, weight gain, or dry skin and mucous membranes can also be signs. If you notice several of these symptoms, talking to your gynecologist can help clarify the situation.

Common symptoms of menopause

Menopause is accompanied by various physical and psychological changes. Common symptoms include:

- Hot flashes and sweating

- Sleep disorders

- Mood swings and irritability

- Weight gain and changes in metabolism

- Difficulty concentrating and memory lapses

- Dryness of the skin and mucous membranes

- Joint and muscle pain

The severity of these symptoms varies from person to person. However, they can often be alleviated with targeted measures. In addition to medical care, there are also many things you can do on your own to make this time more comfortable.

1. Embrace change

Often, it’s not the change itself that stresses us out, but our resistance to it. Accept that menopause is a natural part of life. The more you embrace it, the easier it will be for you to adjust.

2. Make sure to lead a healthy lifestyle

A balanced diet rich in fresh fruits, vegetables, and healthy fats can help balance hormonal fluctuations. Exercise—whether it’s yoga, walking, or strength training—strengthens the body and promotes well-being. In addition, staying well-hydrated supports metabolism and can alleviate symptoms of dryness.

3. Find ways to relax

During this stage of life, it’s especially important to take care of yourself. Meditation, breathing exercises, and relaxation techniques can help calm your mind and reduce stress. Make sure to take some time out for yourself and recharge your batteries. Massages and spa treatments can also be beneficial.

4. Be open to natural support

Many women benefit from herbal supplements such as black cohosh or chasteberry. Teas containing ingredients like sage can also be helpful. Omega-3 fatty acids, vitamin D, and magnesium can provide additional support. It’s always best to consult a doctor to find the right support for you.

5. Seek feedback

In addition to the valuable support you receive from professionals such as doctors, talk to friends, family, or support groups about your experiences. Talking with others can offer new perspectives and help you feel that you’re not alone.

Conclusion

Menopause is a time of change, but with the right approach, you can navigate it with ease and confidence. Embrace the changes, take care of your health, find ways to relax, and seek support. This way, this transition can become an opportunity for new well-being and personal growth.

Sources and further information

For more information on menopause, here are a few resources:

Germany:

For more information on menopause, you can consult the following reliable sources:

1. German Menopause Society, Inc. – Scientifically based information on symptoms and treatments.

   • Website: www.menopause-gesellschaft.de
     
     

2. Federal Center for Health Education (BZgA) – General health information on menopause.

   • Website: www.frauengesundheitsportal.de
     
     

3. International Menopause Society (IMS) – Scientific research and global recommendations.

   • Website: www.imsociety.org
     
     

Austria:

5. Austrian Health Portal – Official health portal with comprehensive information on symptoms, diagnosis, and treatment of menopause.

   • Website: www.gesundheit.gv.at
     
     

6. Federal Ministry of Social Affairs, Health, Care, and Consumer Protection – Reports and information on women’s health, including menopause.

   • Website: www.sozialministerium.at
     
     

7. City of Vienna – Women's Health – Information, tips, and a brochure to help you through menopause.

   • Website: www.wien.gv.at
     
     

8. Austrian Chamber of Pharmacists – Information on the different stages of menopause and possible treatments.

   • Website: www.apothekerkammer.at