What is menopause?
Menopause is a natural biological process that occurs when a woman Has not had a period for 12 consecutive months. The average age of onset of menopause is around 51 years, but it can occur earlier or later (1). It is a transitional period that brings physical and emotional changes as estrogen and progesterone levels permanently decrease (2).
Changes in the body
- Hormonal changes: Estrogen and progesterone decline, affecting bones, heart, skin, and mood (2).
- Bones: Reduced bone density increases the risk of osteoporosis (3).
- Cardiovascular system: After menopause, the risk of cardiovascular disease increases because estrogen is no longer a protective factor (4).
- Skin: It becomes thinner, less elastic and drier due to reduced synthesis
COLLAGEN and (5). - Metabolism: Changes in body weight and fat distribution are more common (6).
Common symptoms
Menopause is a different experience for every woman. The most common symptoms include (2)(3):
- hot flashes and night sweats,
- sleep disorders,
- mood swings, anxiety or depression,
- dry skin and mucous membranes,
- decreased libido,
- problems with concentration and memory.
How to support your body during menopause
- Vitamin D and calcium: Key for maintaining bone density and preventing osteoporosis (3).
- Omega-3 fatty acids: They support cardiovascular health and reduce inflammation (4).
- Antioxidants (vitamin C, E, coenzyme Q10): They protect cells from oxidative stress and support skin health (5).
- Phytoestrogens (e.g. from soy): They may help relieve some symptoms associated with low estrogen levels ( 6Trusted Source ).
- Regular exercise: It strengthens bones, muscles, and the heart, and improves mood (7).
- Quality sleep and relaxation: Important for hormonal balance and psychological well-being (8).
Conclusion – new breathing of the body
Menopause is not the end of womanhood, but rather a new chapter in life, when the body breathes differently. With the right support—from nutrition and supplements to exercise and relaxation—this period can become a time of strength, balance, and confidence (1–8).
📚 Literature
- Harlow, S.D. , et al. (2012). Stages of Reproductive Aging Workshop + 10. Menopause.
- Santoro, N. (2005). The menopausal transition: endocrine changes and clinical symptoms. Endocrinology and Metabolism Clinics.
- Cauley, J.A. (2015). Estrogen and bone health in women. Climacteric.
- Mendelssohn, M.E. , Carp, R.H. (2005). Estrogen and the cardiovascular system. New England Journal of Medicine.
- Gilchrest, B.A. (1996). A review of skin aging and its medical therapy. British Journal of Dermatology.
- Chen, M.N. , Lin, C.C. , Liu, C.F. (2014). Efficacy of phytoestrogens for menopausal symptoms. Climacteric.
- Nelson, M.E. , et al. (2007). Physical activity and public health in older adults. Medicine & Science and Sports & Exercise.
- Oyetakin-White, P., et al. (2015). Sleep deprivation and oxidative stress in skin. Clinical and Experimental Dermatology.
