Menopause Care

What is menopause?

Menopause is the point in time when you have gone 12 consecutive months (one full year) without a menstrual period. It occurs as your body produces less estrogen and other reproductive hormones, usually sometime between age 45 and 55.

For many women, menopause unfolds over several years. The time leading up to menopause, called perimenopause, is often when symptoms first appear as hormone levels begin to fluctuate. Some women experience only mild symptoms, while others find that menopause disrupts multiple aspects of daily life.

Although menopause is natural, you don’t have to simply live with symptoms that interfere with your health and wellness. Today’s women are empowered with access to menopause education, treatment options and support like never before.

What are the symptoms of perimenopause and menopause?

Hormonal fluctuations can affect different systems throughout the body. For many women, the first sign that menopause is approaching is a change in their menstrual cycle. Periods may become less predictable, with longer or shorter gaps between them, and bleeding may be heavier or lighter than you’re used to.

As hormone levels begin to shift, changes in your cycle are often joined by other symptoms that can affect how you feel physically, emotionally and mentally. The signs of menopause and perimenopause often vary from one woman to another.

Physical symptoms

Common physical symptoms include:

• Hot flashes and/or night sweats
• Irregular periods
• Vaginal dryness
• Changes in sexual desire
• Hair thinning or changes in hair growth
• Joint aches and stiffness
• Weight changes, particularly around the abdomen

Sleep and energy changes

Many women find sleep becomes more difficult during perimenopause and menopause. Night sweats can interrupt sleep, but some women experience insomnia even without other symptoms. You may notice:

• Difficulty falling asleep
• Waking during the night
• Feeling less rested in the morning
• Daytime fatigue

Emotional and cognitive changes

Changing hormone levels can also affect mood, memory and concentration. Some women experience:

• Irritability
• Increased anxiety
• Mild depression
• Difficulty getting or staying focused
• Memory lapses or brain fog

When does menopause start?

The average age of menopause in the United States is about 51. However, the transition often begins years earlier. Many women begin experiencing symptoms of perimenopause during their 40s, although some notice changes sooner. Others may not experience significant symptoms until closer to menopause itself.

Because every woman follows a different timeline, age alone cannot determine whether you’re in perimenopause or menopause. If you’re experiencing symptoms or have questions about changes in your body, a conversation with a healthcare practitioner can help clarify what’s happening and whether any testing may be appropriate.

How long do menopausal symptoms last?

While menopause is the point in time that marks 12 months without periods, menopausal symptoms may last for months or years. Some women will experience symptoms for a relatively short time, while others continue to have hot flashes, sleep disturbances or other concerns for several years after reaching menopause.

The important thing to remember is that you do not have to wait for symptoms to pass on their own. Effective treatments and supportive care have helped many women find relief.

When to talk with a menopause practitioner

Consider scheduling an appointment at Lawrence OB-GYN Specialists or with your primary care practitioner if menopause symptoms are:

• Disrupting your sleep
• Affecting your work or daily activities
• Causing emotional distress
• Affecting intimacy or sexual health
• Making it difficult to enjoy activities you normally enjoy
• Leaving you unsure whether another health condition could be contributing to your symptoms

You don’t need to wait until symptoms become severe. The earlier you understand your options, the sooner you can make informed decisions about your health. The women’s health team at LMH Health includes practitioners who are certified by The Menopause Society. By earning the Menopause Society Certified Practitioner (MSCP) credential, they have demonstrated a higher level of expertise in the field of menopause.

What treatments are available for menopause?

Treatment for menopause depends on your symptoms, medical history and personal preferences. Your healthcare practitioner may recommend one or more of the following treatment options to help manage your perimenopause or menopause symptoms.

Menopausal hormone therapy

Menopausal hormone therapy (MHT), sometimes called hormone replacement therapy (HRT), can be an effective treatment for some women, particularly those experiencing hot flashes, night sweats and other symptoms related to changing estrogen levels.

Current research shows that MHT can be safe and beneficial for many women when used appropriately. Your healthcare practitioner can help determine whether it is a good option for you based on your individual health history and goals.

Non-hormonal treatments

Some women prefer non-hormonal approaches, while others may not be candidates for hormone therapy. Depending on your symptoms, treatment options may include medications that help with common menopause concerns.

Lifestyle strategies

Healthy lifestyle habits can also play an important role in managing menopause, including:

• Regular exercise: Physical activity during the daytime or early evening can improve sleep and lower stress, but it’s best to avoid vigorous activity before going to bed.
• Healthy diet: A balanced diet rich in fruits, vegetables, whole grains, healthy fats (like Omega-3 fatty acids) and lean protein can support your health throughout the menopause transition. Additionally, research shows menopause is linked to higher rates of obesity, heart disease and osteoporosis, so nutrients like calcium and vitamins D, C and B are also important.
• Good sleep habits: Keep your bedroom cool, dark and quiet, and wear breathable pajamas. Avoid caffeine and screen time before bed. Going to bed and waking up at the same time each day can also support the body’s natural sleep-wake cycle.
• Limited alcohol intake: Alcohol can worsen common menopause symptoms, including hot flashes and sleep disturbances, while also affecting bone health and increasing the risk of certain cancers. Current U.S. guidance recommends that women who drink alcohol limit consumption to one drink or less per day.
• Healthy body weight: Hormonal changes during menopause can make it easier to gain weight and harder to lose it. Maintaining a healthy body weight may help reduce hot flashes, improve sleep, and protect your heart and bone health.
• No smoking: In addition to sometimes causing an earlier onset of menopause, smoking cigarettes restricts blood and oxygen flow. That interference weakens the body’s ability to regulate temperature and cool itself down.
• Cognitive behavioral therapy (CBT): Stress management and other CBT techniques can help you take control of your perimenopause and menopause symptoms by changing how you respond to them.

You don’t have to navigate menopause alone

Whether you’re just noticing changes or you’ve been dealing with symptoms for years, having the right information and guidance can make a meaningful difference. Our women’s health physicians and practitioners are here to listen to your concerns, answer your questions and help you find an approach that works for you.

Frequently asked questions