Menopause Basics: What Happens and How to Feel Better

Going through menopause can feel like an unexpected roller coaster. Heat flashes, night sweats, mood swings, and sleep troubles show up out of nowhere. The good news is you don’t have to ride it alone—simple changes and the right help can smooth the ride.

First, know that menopause is a natural phase when the ovaries stop making most estrogen. It usually starts between ages 45 and 55, but timing varies. Once periods stop for 12 months, you’re officially in menopause. Until then you’re in perimenopause, a time of irregular cycles and mixed symptoms.

Key Symptoms to Watch

Most women notice at least a few of these signs:

• Hot flashes: Sudden heat that spreads across the chest and face, often followed by a chill.
• Night sweats: Heavy sweating that wakes you up and can ruin sleep.
• Mood changes: Irritability, anxiety, or low mood that seem to pop up for no reason.
• Sleep problems: Trouble falling asleep or staying asleep, often linked to night sweats.
• Vaginal dryness: Less lubrication can make intimacy uncomfortable.

If any of these get in the way of daily life, it’s worth talking to a health professional.

Practical Relief Options

There are three main ways to tackle menopause symptoms: lifestyle tweaks, over‑the‑counter aids, and prescription treatments.

Lifestyle tweaks are the easiest first step. Dress in layers so you can peel off when a flash hits. Keep your bedroom cool, use a fan, and avoid spicy foods, caffeine, and alcohol before bed. Regular exercise—especially walking or yoga—helps regulate temperature and lifts mood. Adding foods rich in calcium and vitamin D supports bone health, which can weaken after estrogen drops.

OTC solutions include herbal supplements like black cohosh or red clover. Some women find relief, but results differ, so start with a low dose and watch for side effects. A good quality moisturizer or water‑based lubricant eases vaginal dryness.

Prescription options are hormone therapy (HT) and non‑hormonal meds. HT replaces the estrogen your body stopped making and works well for hot flashes and bone loss, but it isn’t right for everyone—especially if you have a history of blood clots or certain cancers. Your doctor can weigh the risks and may suggest lower‑dose or short‑term plans. Non‑hormonal drugs like certain antidepressants (SSRIs) also calm hot flashes and mood swings.

Beyond meds, mental health matters. Talking with friends, joining a menopause support group, or seeing a therapist can cut anxiety and give you practical coping tricks.

Finally, don’t ignore bone health. After menopause, bone density can drop quickly. Aim for 1,200 mg of calcium and 800–1,000 IU of vitamin D daily, and keep weight‑bearing exercise in your routine.

Menopause is a big change, but with the right info and a few adjustments, you can keep feeling like yourself. Notice a symptom that won’t quit? Book a quick appointment—most doctors are ready to tailor a plan that fits your life.