All About Menopause: Menopause Age, Duration, Symptoms, And More
Whether you realize it or not, hormones affect your life every day. The levels of different hormones in our bodies vary based on gender, age, and other lifestyle factors. Sometimes, hormonal shifts go entirely unnoticed. Other times, the changes can profoundly affect our bodies and moods. Menopause falls into the latter category.
Menopause affects all people with uteruses at some time in their lives. Still, many menstruating people do not fully understand what happens during menopause, and most men know even less about it. Read on to learn all about menopause.
What is menopause?
The average age for menopause
The median age of menopause is 51. When menopause begins after a person is 45, it is considered a natural part of aging. However, some people experience early menopause before age 45 or premature menopause before age 40. Early or premature menopause is often caused by a medical procedure such as a hysterectomy or damage to the ovaries. Other causes of premature menopause include genetics and autoimmune disorders.
The stages of menopause
Natural menopause, menopause not brought on by any medical treatment, is a gradual process. Although many people want a clear answer to how long menopause lasts, it can vary significantly between people.
Menopause has three stages of varying durations.
- Perimenopause: This stage can be considered pre-menopause, as it begins several years before a person enters menopause. In this stage, the ovaries gradually produce less estrogen but still release eggs. During the final year or two of perimenopause, the decrease in estrogen production rate quickens, and many people begin to experience symptoms of menopause. The frequency of menstruation will also decrease during this stage and will ultimately cease.
- Menopause: After 12 months without her period, a person officially transitions from perimenopause to menopause. At this point, the ovaries are no longer releasing any eggs and have stopped making most of their estrogen.
- Postmenopause: The years following menopause are known as postmenopause. At this time, symptoms of menopause significantly decrease for most people—however, health risks related to the loss of estrogen increase. During the postmenopausal years, people are more likely to experience conditions such as osteoporosis, heart disease, cataracts, and macular degeneration.
Menopause symptoms
Most people who go through menopause experience the majority of symptoms during the perimenopausal stage, when the most drastic hormonal changes occur. After reaching menopause, symptoms may continue for an average of four to five years, although they decrease in intensity.
Throughout all the stages of menopause, the frequency, intensity, and duration of symptoms can vary significantly between different people. Some of the most common symptoms of menopause include:
- Hot flashes: People may feel a sudden rush of heat in their heads and upper bodies. Hot flashes can last from seconds to several minutes or even longer. Some people experience hot flashes a few times a day, while others only a few times a month.
- Cold flashes: After a hot flash, people may experience chills or shivering as their body cools down.
- Night sweats: Hot flashes can cause night sweats if they occur during sleep. Often, night sweats can wake someone up and reduce their overall quality of sleep, making them feel more tired and groggy the next day.
- Insomnia: In some cases, hot flashes and night sweats are so severe that they cause insomnia. Other menopausal people experience insomnia without hot flashes and night sweats. This is likely due to a hormonal change that causes them to feel more awake.
- Emotional changes: The hormonal changes a person experiences during menopause can lead to symptoms like depression, irritability, and mood swings.
While these are the most common symptoms of menopause, they are not the only symptoms. Some people may experience additional symptoms such as headaches, muscle and joint pain, hair loss or thinning, trouble with focus or memory, or weight gain. As previously mentioned, the severity and frequency of menopause symptoms can vary dramatically between different people.
Coping with menopause symptoms
The experience of menopause will be different for each person. Still, it is a major change, and most experience some symptoms or may find it hard to adjust as their body transitions through menopause. Below are some suggestions on how to manage some of the symptoms of menopause.
Managing hot flashes
Many people experience hot flashes during menopause or find that their body is far more sensitive to temperature than it has been in the past. Some simple ways to help manage hot flashes include:
- Dress in layers: Wearing layers and having a top layer you can easily remove can make it easier to cool down when you feel a hot flash coming on.
- Drink plenty of water: One of the results of hot flashes is a lot of sweat. To replenish your body's water supply, increase your water intake if you have regular hot flashes. Drinking water following a hot flash can also help control your internal temperature.
- Avoid hot or spicy foods: This can be tough if you have always been a spice lover, but eating hot or spicy foods can trigger a hot flash. If you struggle with hot flashes, it can help to avoid these foods until your menopause symptoms subside.
- Deep breathing: Focus on taking slow, deep breaths when you feel a hot flash coming on. This breathing technique can lessen the severity of the episode.
Managing mood swings, irritability, and other emotional changes
If you are prone to premenstrual syndrome (PMS), you will likely experience similar symptoms while going through menopause. Even people who have never experienced PMS symptoms are at risk for emotional changes during menopause, like mood swings, depression, irritability, and increased sensitivity. While these symptoms may be less serious regarding physical health, they can still cause significant distress and disruption to one's life. If you are struggling with any of these emotional symptoms during menopause, you could try the following solutions:
- Therapy: Mood swings, feelings of depression, and other emotional changes one may experience during menopause can be hard to adjust to. Many people feel they do not have anyone to talk to about the changes they are experiencing. If this is the case, or if you just want extra support, therapy can be a helpful resource.
- Exercise: Exercise is often mentioned as a natural way to relieve anxiety, depression, and stress—and for a good reason. Exercise causes your brain to release endorphins, which are hormones proven to improve mood. Walking, jogging, yoga, or going to the gym is also an excellent way to practice self-care and release stress.
- Meditate: It can be hard to get into the habit of meditating, but once you do, it can work wonders for mood, stress, and anxiety. Start by trying short meditations (five minutes or less) and gradually increase the length or frequency of your meditations. A few minutes each day can keep you calm and your mood stable.
Managing memory problems
Most people experience a decline in memory function as they age. For people going through menopause, memory problems can seem to hit all at once. Experts believe it is related to decreased estrogen levels, not just aging. It can be highly frustrating to struggle to remember things. You can try these actions to better cope with this menopause symptom:
- Eat well: A healthy diet fuels your entire body, including your brain. Focus on eating nutritious, whole foods that make you feel good to boost cognitive functioning. At the same time, you can cut down on alcohol, caffeine, and sugar to see if it helps with mental clarity.
- Experiment with different strategies: You can implement many strategies to improve your memory. For example, you can use acronyms to remember street names or keep a notepad and pen with you to jot down reminders for things you worry you may forget.
- Prioritize sleep: If you are struggling with insomnia during menopause, it could be making your memory problems worse. Sleep deprivation makes it more challenging to think clearly or function optimally. If you seek professional advice to target your insomnia, your memory may naturally improve when you get higher-quality sleep.
Therapy can help
If you need help dealing with menopause symptoms, research shows that cognitive behavioral therapy (CBT) can help with depression and anxiety during the menopausal transition and postmenopause. If you are looking for an alternative to traditional therapy, consider online treatment with a licensed therapist.
Online therapy has many benefits over in-person treatment. With online therapy, you don’t have to worry about finding a local therapist with available appointments, commuting to an office, or being put on a waiting list. When you sign up for online treatment, you’re matched with a therapist who can help you begin treatment right away. Once you’re matched with a therapist on BetterHelp, you can message them through the platform 24/7, and they will get back to you as soon as possible. You can conduct meetings via video call, voice call, or chat wherever you have an internet connection.
Additionally, research shows that online therapy is effective. In fact, a meta-analysis of 17 studies found that online CBT may be even more effective at treating depression than in-person treatment and that participants were equally as satisfied with online therapy as with in-person treatment.
Takeaway
What is the average age for menopause?
Menopause is a natural part of aging for women. The average age for menopause is typically around 51 years old. However, menopause can occur at different ages for different individuals, and what is considered average can vary. Here are some key points regarding the average age of menopause:
- Typical Range: Menopause can occur anywhere between the late 40s and early 60s, but many women may begin menopause from 45 to 55.
- Variability: The age at which a woman experiences menopause can be influenced by genetic factors, family history, and individual health. Some women may enter menopause earlier or later than the average age, and this variation is considered normal.
- Perimenopause: The period leading up to menopause is known as perimenopause, during which hormone levels fluctuate, and may lead to women experiencing menopausal symptoms. Perimenopause can begin several years before menopause itself.
- Early Menopause: Menopause that occurs before the age of 45 is considered early menopause. It may be impacted by various factors, including genetics, medical conditions, surgery (such as hysterectomy), or certain treatments like chemotherapy.
- Premature Menopause: Premature menopause refers to menopause occurring before the age of 40. This is relatively rare and may be caused by genetic factors, autoimmune conditions, or surgical removal of the ovaries.
- Late Menopause: Menopause occurring after the age of 55 is considered late menopause. It is less common but still within the range of normal variation.
How do I know when menopause starts?
The onset of menopause, known as perimenopause, may be marked by a variety of physical and emotional changes. While it can vary from person to person, there are several signs and symptoms that may indicate the beginning of perimenopause:
- Irregular Menstrual Cycles: One sign that an individual may experience is a change in menstrual cycle. Periods may become irregular, shorter, longer, or heavier. Some women may experience skipped periods.
- Hot Flashes and Night Sweats: In perimenopause, women may experience hot flashes, which are sudden and intense feelings of heat, often accompanied by sweating. Night sweats, which are hot flashes that occur during sleep, can also disrupt your sleep.
- Vaginal Changes: You may notice changes in vaginal dryness and elasticity, which can lead to discomfort during sexual intercourse.
- Mood Changes: Hormonal fluctuations may affect your mood. Some women experience mood swings, increased irritability, or feelings of sadness and anxiety.
- Sleep Disturbances: Sleep problems, including difficulty falling asleep or staying asleep, can become more common.
- Changes in Libido: Your sex drive may change, either decreasing or increasing.
- Changes in Hair and Skin: Some women notice changes in their hair texture and skin, such as dryness or thinning hair.
- Weight Gain: Women may gain weight, especially around the abdomen, during perimenopause.
- Breast Changes: Your breasts may become more tender or change in size.
- Cognitive Changes: Some women report changes in memory and concentration during perimenopause.
What are the 3 stages of menopause?
Menopause is typically divided into three stages:
Perimenopause: Perimenopause is the stage leading up to menopause. It can start several years before menopause itself and is characterized by hormonal fluctuations as the ovaries gradually changes their production of estrogen and progesterone along with other hormones. During perimenopause, women may experience irregular menstrual cycles, hot flashes, night sweats, mood swings, and other symptoms associated with hormonal changes. Perimenopause can last for several years, and it ends when a woman has not had menstrual periods for 12 consecutive months, at which point she has reached menopause.
Menopause: Menopause is a specific point in time when a woman has not had a menstrual period for 12 consecutive months. It marks the end of reproductive years, and the ovaries stop releasing eggs. The average age for natural menopause is around 51, but it can occur earlier or later.
Postmenopause: Postmenopause is the stage that follows menopause and a womans final menstrual period. During postmenopause, many of the symptoms experienced during perimenopause, such as hot flashes, tend to diminish, but other health considerations may arise. It's important to continue managing health and well-being during postmenopause, including bone health, heart health, and hormonal changes.
Can you start menopause at 40?
Yes, it is possible to start menopause at 40, although it is considered early and may be referred to as early menopause or premature menopause. Menopause is typically expected to occur around between 45 and 55 years of age. When menopause occurs before the age of 45, it is considered early menopause, and when it occurs before the age of 40, it is termed premature menopause.
What are the risks of early menopause?
Experiencing early menopause, which occurs before the age of 45, can have various health implications and risks. These risks are primarily associated with the reduced levels of estrogen and other hormones that occur with menopause. It may be beneficial for women who experience early menopause to be aware of these potential health concerns and work with healthcare providers to manage and mitigate them. Here are some of the risks associated with early menopause:
- Osteoporosis: Estrogen plays a crucial role in maintaining bone density. Reduced estrogen levels in menopause can lead to a higher risk of osteoporosis, a condition characterized by weak and brittle bones.
- Cardiovascular Disease: Estrogen also has a defensive effect on the cardiovascular system. Lower estrogen levels in menopause may increase the risk of heart disease in some individuals.
- Vaginal Health: Reduced estrogen levels may lead to changes in vaginal health, including vaginal dryness and thinning of the vaginal lining, which can result in discomfort during intercourse.
- Mood Disorders: Menopause may be associated with an increased risk of mood disorders such as depression and anxiety. Early menopause may elevate this risk.
- Sexual Health: Changes in hormone levels can affect sexual health, including reduced libido and changes in sexual function.
What causes early menopause?
Early menopause, which occurs before the age of 45, can be caused by a variety of factors, both natural and medical. Here are some of the common causes of early menopause:
- Genetics: Family history may play a significant role in the timing of menopause. If your mother or sisters experienced early menopause, you may be more likely to as well. Genetic factors can influence the age at which your ovaries naturally start to produce fewer hormones.
- Autoimmune Disorders: Certain autoimmune disorders, such as autoimmune thyroid disease and rheumatoid arthritis, may affect the ovaries and lead to premature ovarian failure, resulting in early menopause.
- Surgery: Surgical procedures that involve the removal of the ovaries, such as a bilateral oophorectomy (ovary removal), will induce immediate menopause. This can happen in cases of ovarian cancer, endometriosis, or other medical conditions.
- Chemotherapy and Radiation Therapy: Cancer treatments, including chemotherapy and radiation therapy, can damage the ovaries and lead to early menopause.
- Chromosomal Abnormalities: Rare genetic conditions, such as Turner syndrome or Fragile X syndrome, can affect the ovaries and lead to early menopause.
- Smoking: Smoking has been linked to an increased risk of early menopause. Women who smoke tend to experience menopause earlier, on average, than non-smokers.
Can I get pregnant during menopause?
While it is unlikely to conceive naturally as a woman enters menopause, pregnancy is still possible during perimenopause, the stage leading up to menopause. During perimenopause, hormonal fluctuations can lead to sporadic ovulation, making pregnancy a possibility, though less likely than during earlier reproductive years. To avoid unintended pregnancy during perimenopause, continue using contraception or birth control until you have confirmed that you have reached menopause (defined as 12 consecutive months without a menstrual period). After menopause, natural conception becomes highly improbable, but in rare cases, reproductive technologies like in vitro fertilization (IVF) with donor eggs can allow for pregnancy.
How does a woman feel during menopause?
Women may experience menopause with a wide range of physical, emotional, and psychological symptoms. These experiences can vary widely from one individual to another, and not all women will have the same symptoms or severity of symptoms. Here are some common physical and emotional experiences that women may go through during menopause:
- Hot Flashes: Hot flashes are sudden and intense feelings of heat that can lead to sweating and discomfort.
- Night Sweats: Night sweats are hot flashes that occur during sleep and can disrupt sleep patterns, leading to fatigue.
- Irregular Menstrual Cycles: Menstrual cycles may become irregular, with periods that are shorter, longer, heavier, or lighter than usual. Some women may experience skipped periods.
- Vaginal Changes: Vaginal dryness and thinning of the vaginal lining may lead to discomfort during intercourse.
- Mood Swings: Hormonal fluctuations can lead to mood swings, irritability, and feelings of sadness or anxiety.
- Sleep Disturbances: Sleep problems, including difficulty falling asleep or staying asleep, may occur during menopause.
- Changes in Libido: Some women may experience changes in sexual desire, which can vary from increased libido to decreased interest.
- Cognitive Changes: Some women report changes in memory and concentration during menopause.
- Weight Gain: Women may experience weight gain, especially around the abdomen, during menopause.
- Hair and Skin Changes: Changes in hormone levels can affect hair texture and skin, leading to dryness or thinning hair.
- Breast Changes: Breasts may become more tender or change in size.
- Urinary Symptoms: Some women may experience urinary symptoms, such as frequent urination or urinary incontinence.
How do you feel during menopause?
During menopause, women can experience a wide range of physical, emotional, and psychological symptoms. These experiences can vary widely from one individual to another, and not all women will have the same symptoms or the same degree of severity. Here are some feelings and experiences that women may have during menopause:
- Hot Flashes: Hot flashes are sudden sensations of heat that can cause sweating and discomfort.
- Night Sweats: Night sweats are hot flashes that occur during sleep and can result in waking up due to sweat, which can disrupt sleep and lead to feelings of fatigue.
- Mood Swings: Hormonal fluctuations during menopause can lead to mood swings, irritability, and changes in emotional well-being. Some women may experience increased anxiety or feelings of sadness.
- Anxiety and Stress: The physical and emotional changes associated with menopause, along with concerns about aging and health, can contribute to feelings of anxiety and stress.
- Depression: Some women may experience symptoms of depression during menopause, including persistent feelings of sadness, low energy, and a loss of interest in previously enjoyed activities.
- Irritability: Changes in hormone levels may lead to irritability and increased sensitivity to stressors.
- Sleep Disturbances: Sleep problems, such as difficulty falling asleep or staying asleep, can be common during menopause and can result in feelings of exhaustion.
- Loss of Libido: Changes in hormone levels can lead to changes in sexual desire, with some women experiencing a decrease in libido.
What vitamins should I take after menopause?
After menopause, it's important for women to focus on maintaining overall health and addressing specific health needs that can change due to hormonal shifts and aging. While individual vitamin and supplement needs can vary based on diet, lifestyle, and medical history, here are some vitamins and minerals that may be recommended for postmenopausal women:
- Calcium: Calcium is crucial for maintaining bone health. After menopause, the risk of osteoporosis increases, so it's important to ensure an adequate intake of calcium.
- Vitamin D: Vitamin D is essential for calcium absorption and bone health. It also plays a role in immune function and overall well-being.
- Magnesium: Magnesium supports bone health and helps with muscle function and heart health. While it's found in a variety of foods, some postmenopausal women may benefit from magnesium supplements.
- Vitamin K: Vitamin K is involved in bone metabolism and blood clotting. It's found in leafy green vegetables and other foods, but some postmenopausal women may consider vitamin K supplements to support bone health.
- B Vitamins: B vitamins, including B6, B12, and folate, are important for overall health. They support brain function, red blood cell production, and energy metabolism. Some women may benefit from B-complex supplements.
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