Menopause is something every woman will experience, but it is often surrounded by uncertainty and silence. Many people enter this stage with questions like, “What is happening to my body?” or “Is what I’m feeling normal?” The truth is: menopause is not a disease—it’s a natural transition.With the right information and support, you can work through it with more confidence and comfort.

What Is Menopause?

Menopause is the point in life when your periods stop permanently. This happens because your ovaries slow down and eventually stop releasing eggs, leading to lower levels of estrogen and progesterone (the main female hormones).

• It is diagnosed when you have had 12 months without a period.

• Most women reach menopause between 45 and 55 years old, but it can happen earlier or later.

• The years leading up to it, known as perimenopause, are when most symptoms first appear.

Common Changes You Might Notice

Every woman’s experience is different. Some notice only minor changes, others find symptoms more challenging:

• Hot flushes & night sweats: sudden warmth or sweating, often disrupting sleep.

• Sleep problems: difficulty falling asleep, waking often, or feeling unrested.

• Mood and emotional changes: mood swings, feeling low, or higher anxiety.

• Memory and concentration issues: often described as “brain fog.”

• Changes in periods: irregular, lighter, or heavier bleeding before they stop completely.

• Vaginal dryness & discomfort during sex: due to lower estrogen levels.

• Bone and heart health concerns: lower estrogen increases the risk of thinning bones (osteoporosis) and heart disease over time.

Taking Care of Yourself During Menopause

While you can’t stop menopause, you can support your body and mind through it:

• Stay active: Regular movement like walking, swimming, or yoga helps with mood, sleep, and bone health.

• Eat well: Include calcium (dairy, leafy greens) and vitamin D (sunlight, fortified foods, supplements if recommended).

• Prioritize sleep: Keep a bedtime routine, reduce screen time at night, and make your room cool and calm.

• Limit triggers: Spicy food, alcohol, and caffeine can worsen hot flushes for some women.

• Self‑care matters: Stress management practices like mindfulness, journaling, or deep breathing can help with mood and anxiety.

Medical Support Is Available

If symptoms interfere with your life, talk to your doctor. Supportive options include:

• Hormone Therapy (HRT): Replaces low hormones and is very effective for many women.

• Non‑hormonal options: Certain medicines can ease hot flushes or mood changes.

• Local estrogen treatments: Creams, tablets, or rings that target vaginal dryness.

• Counselling or support groups: Helpful for managing emotional and mental health during this transition.

You Are Not Alone

Menopause can feel daunting, but remember: this is a normal stage of life, not a sign that something is “wrong.” With knowledge, lifestyle strategies, and medical support where needed, most women find their balance again.

If your symptoms are hard to cope with, don’t hesitate to seek help. Reaching out to a trusted healthcare professional is the first step in finding the right support for you.