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Let’s Talk Menopause: Hot Flashes, Mood Swings & More

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(Audio) Let’s Talk Menopause

What Is Menopause?

Menopause is a natural and profound transition, a gentle closing of one chapter and the unfolding of another, marking a woman’s journey into a new phase of strength, wisdom, and self-discovery. It is a natural biological process that marks the end of a woman’s reproductive years.


Officially, it's diagnosed after 12 consecutive months without a menstrual period—typically around the age of 51 in the U.S. But the transition (called perimenopause) can begin several years earlier, often in the mid-to-late 40s.


This phase is driven by the decline in ovarian hormone production, especially estrogen and progesterone, which can affect everything from sleep and mood to bone health and cardiovascular function.


Menopausal Transition Stages

Menopause is not a sudden event, but rather a transition that occurs in stages as the ovaries gradually produce less estrogen and progesterone. While specific timelines and symptom experiences vary greatly among individuals, the menopausal transition is generally divided into three main stages:

  1. Perimenopause: The transitional period leading up to menopause when hormone levels start to decline. Can last anywhere from a few months to 10 years, with an average of 4-8 years.

  2. Menopause: This is a single point in time that officially marks the end of the menstrual cycles. Diagnosed after 12 months without a period.

  3. Postmenopause: The years following menopause. Symptoms may continue, but the risk of long-term health issues (like osteoporosis and heart disease) rises.


Common Symptoms of Menopause

While every woman’s experience is unique, here are the most common symptoms:

  • Hot flashes and night sweats

  • Irregular or skipped periods

  • Vaginal dryness and discomfort during intercourse

  • Mood swings, anxiety, or depression

  • Sleep disturbances or insomnia

  • Brain fog or trouble concentrating

  • Weight gain, especially around the abdomen

  • Hair thinning or dry skin

  • Heart palpitations

Some women breeze through menopause with minimal symptoms, while others find it disruptive to their daily life. Either experience is valid—and manageable.


How to Thrive Through Menopause

  1. Lifestyle and Natural Support

    1. Balanced Diet: Focus on a whole-foods diet rich in plants

    2. Nutrient therapy: key nutrients play a vital role in supporting bone health, mood balance, and cardiovascular health during menopause.

    3. Exercise: Helps regulate mood, sleep, and bone density. Weight-bearing and strength training are key.

    4. Stress Management: Mindfulness, yoga, or breathwork can ease anxiety and support hormonal balance.

    5. Sleep Hygiene: Establish a consistent bedtime, limit screen time, and reduce caffeine and alcohol.

    6. Herbal Medicine: Offers gentle support during menopause, helping ease symptoms like hot flashes, mood changes, and sleep disturbances for many women seeking natural relief. Discuss best options with your doctor.

  2. Medical Options

    1. Hormone Replacement Therapy (HRT): Can significantly reduce hot flashes, mood symptoms, and bone loss. Discuss risks/benefits with your doctor.

    2. Non-Hormonal Medications: SSRIs, SNRIs, and other options may help with mood and vasomotor symptoms.

    3. Vaginal Estrogen: Safe and effective for local symptoms like dryness and painful intercourse. Discuss risks/benefits with your doctor.


When to See a Doctor

Seek medical support if you experience:

  • Very heavy or prolonged bleeding

  • Debilitating hot flashes or night sweats

  • Severe mood changes or depression

  • Painful sex or recurrent urinary tract infections

  • Concerns about osteoporosis or heart health

A licensed healthcare provider can run tests, rule out other conditions, and help personalize your treatment.


Final Thoughts

Menopause isn’t a disease—it’s a powerful transition. With the right support, knowledge, and care, you can embrace this new phase with confidence and vitality.



Disclaimer: The information provided in this article is for informational and educational purposes only and is not intended as medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider before making changes to your diet, lifestyle, or health care regimen.


References

  1. North American Menopause Society. Menopause 101: A Primer for the Perimenopausal. Accessed June 20, 2025. https://www.menopause.org/for-women

  2. Freeman EW, Sammel MD, Liu L, Gracia CR, Nelson DB, Hollander L. Hormones and menopausal status as predictors of depression in women in transition to menopause. Arch Gen Psychiatry. 2004;61(1):62-70. doi:10.1001/archpsyc.61.1.62

  3. Manson JE, Kaunitz AM. Menopause management—getting clinical care back on track. N Engl J Med. 2016;374(9):803-806. doi:10.1056/NEJMp1514242

  4. Stuenkel CA, Davis SR, Gompel A, et al. Treatment of symptoms of the menopause: An Endocrine Society Clinical Practice Guideline. J Clin Endocrinol Metab. 2015;100(11):3975-4011. doi:10.1210/jc.2015-2236

  5. Franco OH, Chowdhury R, Troup J, et al. Use of plant-based therapies and menopausal symptoms: a systematic review and meta-analysis. JAMA. 2016;315(23):2554–2563. doi:10.1001/jama.2016.5430

  6. Posadzki P, Watson LK, Ernst E. Herb-drug interactions: an overview of systematic reviews. Br J Clin Pharmacol. 2013;75(3):603–618. doi:10.1111/j.1365-2125.2012.04350.x

  7. Geller SE, Studee L. Botanical and dietary supplements for menopausal symptoms: what works, what does not. J Womens Health (Larchmt). 2005;14(7):634–649. doi:10.1089/jwh.2005.14.634

  8. Shams T, Setia MS, Hemmings R, McCusker J, Sewitch M. Efficacy of black cohosh-containing preparations on menopausal symptoms: a meta-analysis. Altern Ther Health Med. 2010;16(1):36–44.

  9. Lethaby A, Marjoribanks J, Kronenberg F, Roberts H, Eden J, Brown J. Phytoestrogens for vasomotor menopausal symptoms. Cochrane Database Syst Rev. 2013;(12):CD001395. doi:10.1002/14651858.CD001395.pub4

  10. Thurston RC, Joffe H. Vasomotor symptoms and menopause: findings from the Study of Women’s Health Across the Nation. Obstet Gynecol Clin North Am. 2011;38(3):489–501. doi:10.1016/j.ogc.2011.05.006

  11. Manson JE, Bassuk SS. Calcium and vitamin D supplementation and the menopause transition. Am J Med. 2015;128(9):S41–S49. doi:10.1016/j.amjmed.2015.05.024



©2025 by Nazanin Safaei, ND, MS

©2023 by Vivid Health Naturopathic.

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