Let’s talk about a topic that doesn’t get nearly enough airtime: menopause. Yes, that stage of life—the one where you’re trying to raise kids, juggle a career, and keep it all together while your body decides it’s time to throw you a brand-new curveball.
I’ll admit, I used to think menopause was something far off in the future—a vague “someday” concern. But let me tell you, when the symptoms start creeping in, they have a way of making themselves known. One moment you’re fine, and the next, you’re standing in front of the freezer section at the grocery store, wondering if it’s socially acceptable to just climb in.
Menopause isn’t just hot flashes and mood swings (though those are certainly stars of the show). It’s a complete physical, emotional, and mental transformation that affects every part of your life. But here’s the thing: we’re not alone in this. Just like the village we build for motherhood, we need a village for this next chapter, too.
Understanding the Four Phases of Menopause
To navigate menopause with grace, it helps to understand its four distinct phases:
- Premenopause:
- This is the lead-up to perimenopause, when your cycles are still regular, and estrogen levels are relatively stable. During this phase, you’re still fertile and may notice subtle changes in your cycle, often in your late 30s or early 40s.
- Perimenopause:
- The transitional phase before menopause, typically starting in your 40s, though it can begin earlier. This phase can last anywhere from 2 to 8 years (because why not keep us guessing?). Symptoms include irregular cycles, hot flashes, night sweats, mood swings, and sleep disturbances.
- As Irene pointed out in our Mama Masterclass, “Some women are the most symptomatic in perimenopause.”
- Menopause:
- Officially diagnosed after 12 consecutive months without a menstrual period, usually around age 50. Ovulation ends, and estrogen and progesterone levels drop significantly. During this time, hot flashes, vaginal dryness, and sleep disturbances are common.
- Postmenopause:
- This phase lasts for the rest of your life. Hormone levels stabilize at lower levels, and while symptoms like hot flashes may fade, lower estrogen increases the risk of health issues like osteoporosis and heart disease.
Understanding these phases can help you prepare for what’s ahead and advocate for yourself through each stage.
How to Manage Menopause Like a Pro
Managing menopause isn’t about “fixing” your body—it’s about understanding what’s happening and finding ways to thrive in this new chapter. Here’s what’s worked for me (and what the experts swear by):
- Move Your Body
Exercise isn’t just good for your physical health—it’s a lifesaver for your mental health, too. Strength training, yoga, and walking are all fantastic ways to boost your mood, improve sleep, and keep your bones strong. (Bonus: It’s also a great excuse to escape to a quiet space!) - Fuel Yourself Right
During menopause, your body craves balance. Focus on whole, nutrient-dense foods that stabilize your energy levels and hormones. Think leafy greens, lean proteins, healthy fats, and lots of water. Oh, and don’t forget to treat yourself now and then—because chocolate is still a valid coping mechanism. - Prioritize Sleep
I know, I know—sleep can feel like an impossible dream when night sweats are in full force. But creating a calming bedtime routine (think cooling sheets, herbal teas, and banning screens before bed) can make a world of difference. - Embrace Mindfulness and Stress Management
Menopause is the perfect time to double down on self-care. Meditation, deep breathing, and even journaling can help you stay grounded during emotional storms. - Lean on Your Village
Just like in motherhood, community matters. Talk to friends who are going through the same thing, join a support group, or even connect with a menopause specialist. Sharing your experiences can make you feel less alone—and might even lead to a few much-needed laughs.
Why This Stage is a Gift (Yes, Really!)
I’ll admit, it’s hard to see menopause as a “gift” when you’re sweating through your favorite blouse. But this stage of life is also an opportunity. It’s a chance to redefine who you are, what you want, and how you care for yourself.
For years, we’ve poured our energy into raising kids, building careers, and keeping everything afloat. Menopause is a reminder that it’s okay—necessary, even—to prioritize you. To find joy in the little things, to honor your body’s needs, and to embrace this stage as a new beginning.
You’ve Got This, Mama
Menopause is messy, unpredictable, and sometimes downright ridiculous—but it’s also a stage of strength, growth, and empowerment. You’ve navigated the challenges of motherhood, career, and everything in between. You’ve got all the tools you need to thrive in this new chapter—and I’ll be here cheering you on every step of the way. I also really loved the podcast episodes that Mel Robins has done on Menopause. Here is a link to one of my faves: https://www.melrobbins.com/podcasts/episode-157
Big hugs (and a fan for those hot flashes),
Carly