Menopause - an overview for women and men

Menopause is a natural phase of life that can affect your body and mind - and sometimes even your relationships. Here's a clear overview of common symptoms, why they occur and what can help - both for those going through the menopause and for those standing by.

What is menopause?

🔹 Menopause is the period in a woman's life when menstruation stops permanently.
🔹 It usually occurs between the ages of 45 and 55 (average around 51).
🔹 It marks the end of the reproductive period.

Three phases that many people recognize

🔸 Perimenopause: the time before, when hormone changes can start to cause symptoms.
🔸 Menopause: the last menstrual period (only recognized afterwards)
🔸 Postmenopause: the time after menopause.

Common symptoms in women

Menopause can feel different for different people. Some barely notice it - others experience symptoms that affect sleep, mood and energy.

Physical symptoms

▪️ Hot flushes and heat waves
▪️ Night sweats
▪️ Sleep problems/insomnia
▪️ Vaginal dryness and pain during intercourse
▪️ Weight gain and changes in fat distribution
▪️ Muscle and joint pain
▪️ Hair loss/thinning hair
▪️ Decreased bone density (increased risk of osteoporosis)

Psychological symptoms

▪️ Mood swings and irritability
▪️ Low mood or depressive feelings
▪️ Decreased energy and motivation
▪️ Difficulty concentrating ('brain fog')

Long-term changes

▪️ Increased risk of cardiovascular disease when estrogen levels drop
▪️ Changes in skin elasticity and moisture

Menopause can affect both your body and your well-being - but there are many things that can help.

'I don't recognize my body' - that's what it can feel like

Many people describe menopause as a time when their body suddenly reacts differently than before.

🔹 Physically: hot flushes and lack of sleep can affect both everyday life and exercise.
🔹 Emotionally: some feel sadness or anxiety, others feel freedom - sometimes both.
🔹 Social: it can feel lonely, especially if it is difficult to talk about.

Examples from real life

🤦 Maria, 52: "I was caught off guard by the mood swings - I could start crying for no reason."
🙆 Anna, 48: "I needed a breather in the middle of winter. I felt both angry and alone."
🧘♀️ Sofia, 55: "With the right support, I learned to manage the symptoms. Yoga and dietary changes made a big difference."

How men can be affected - and why knowledge helps

Although men don't go through menopause in the same way, a partner's symptoms can affect the relationship.

🔹 Confusion: difficult to understand what's going on if you don't know.
🔹 Frustration: moodiness and decreased desire can create tension.
🔹 Anxiety: the feeling of wanting to help - but not knowing how.

🙎♂️ Johan, 50: "At first I thought I was doing it wrong - until I learned about menopause."

Why it's important to understand

🔸 Understanding builds empathy and calm.
🔸 It can reduce misunderstandings and conflicts.
🔸 It makes it easier to find common solutions.

What can help? Tips for both women and men

For women

🔹 Talk to your healthcare provider about hormone replacement therapy (HRT) and other options.
🔹 Exercise regularly - strength is particularly valuable for bones, muscles and well-being.
🔹 Eat a nutrient-dense diet: calcium, vitamin D and good sources of protein.
🔹 For dryness: lubricants or local estrogen can help (via your healthcare provider).

For men/partners

🔸 Listen without "solving" right away.
🔸 Be patient with mood swings - it's often hormones + lack of sleep.
🔸 Do it together: walking, strength, better sleep routines.

Final words

Menopause can be challenging, but also an opportunity to create new habits and a deeper understanding - both for yourself and in your relationship. With knowledge, support and the right tools, you can feel better through the change.

Want to read more?
Read also: Menopause - diet, exercise and weight for concrete advice on food, exercise and how to support your body in everyday life.

Want to know how to exercise?
See also Menopausal exercise - how hard is right? for clear advice on strength, fitness and recovery.

Do you want a clear plan?
Want support with exercise and diet - adapted to a life where your body is changing? Explore Bodily's program and find what's right for you.