September 12, 2025

What Everyone Should Know About Menopause: A Natural Life Transition

Three smiling women of different ages sitting close together outdoors

Menopause is a natural part of life that is experienced by all women who have or had ovaries and menstruated in their life (Hickey et al., 2024). The menopause cycle is most often divided into three phases with women each having differing symptoms. On average, women between the age of 30 to 50 years can begin to experience perimenopause, which usually precedes menopause, which is defined as a decline in hormones, like estrogen and progesterone, leading to less frequent periods. Menopause is when a woman has not had a period, spotting, or vaginal bleeding for 12 months, usually in their 40s or 50s (National Institute on Aging [NIA], 2024; Mayo Clinic, 2024). Finally, the post-menopause stage occurs when a woman has not had a period for more than one year (University of Utah Health, 2021). It is important for those experiencing menopause and their loved ones to understand changes during this phase of life and know where to find support (Brown et al., 2024).

Symptoms While in Menopause:

During the transition to menopause, many changes happen throughout the body. Ovaries produce less estrogen and progesterone which are hormones that are related to much of women’s bodies, including the brain, processes (NIA, 2024; Mayo Clinic, 2024). Initially during perimenopause, heavy and irregular bleeding can occur. During both perimenopause and menopause, women can experience difficulty sleeping, hot flashes, and pain in muscles and joints (Hickey et al., 2024). Some experience lower libido and vaginal dryness that can make sexual intercourse uncomfortable (Office on Women’s Health [OASH], 2025; Mayo Clinic, 2024). All women have different experiences with symptoms during perimenopause and menopause, and some can have very few symptoms (Hickey et al., 2024).

See below for a breakdown of each of the three phases of menopause, average age of onset, and some of the common symptoms in each phase (NIA, 2024; OASH, 2025).

Infographic titled ‘Menopause Phases’ showing three stages—Perimenopause, Menopause, and Post-Menopause—each in a colored circle with average ages and symptoms. Perimenopause: ages 30–50, heavy or irregular periods, hot flashes, vaginal dryness, headaches, joint pain, low sexual desire. Menopause: ages 40–50, irregular periods, sleep problems, bladder issues, may still have perimenopause symptoms. Post-Menopause: average age 52, no periods for 12 months, may still have menopause symptoms, lower bone density. Sources: NIA 2024, OASH 2025.

Why It Matters:

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The changes a woman's body undergoes during menopause can impact both her physical and mental health (University of Utah Health, 2021). Specifically, during menopause declining estrogen levels can result in mood swings, irritability, or depressive symptoms (Garg & Munshi, 2025; Harvard Health, 2020). During this period, women are more likely to have a new-onset of depression among other disorders. Lifestyle or daily routines may also be disrupted throughout the stages of menopause and the introduction of additional supports and resources during this time can be helpful to support women (OASH, 2025; Mayo Clinic, 2024). Having clear information about what menopause is and the treatment options to manage symptoms can empower women during this time of their lives (Hickey et al., 2024). Choices like whether or not to begin hormone therapy and what time to start it are important decisions to make and be informed about (Flores, 2021). Learning about symptoms, treatments, and changes in the body during menopause can empower those experiencing menopause (Hickey et al., 2024).

How to Support Family and Friends:

A group of women sitting on a bench in a rainforest setting laughing and smiling

It’s important to remember that everyone's experience is different, and learning about menopause can be empowering for the woman experiencing menopause and their family and friends who are looking to support them during this time (Mayo Clinic, 2024; Hickey et al., 2024). To help support women experiencing menopause there are several things you can do: (1) encourage them to practice self-care as this can help them manage depression and mental health related symptoms; (2) implement healthy habits such as regular exercise and eating a diet high in protein, Vitamin D and Calcium and you can help them by offering to exercise with them and preparing healthy meals to share; and (3) encourage them to talk to their healthcare professionals to learn more about treatment options to manage disruptive symptoms (Centers for Disease Control and Prevention [CDC], 2024; NIA, 2025). Finally, being empathic and patient with someone experiencing menopause and use comforting and motivating phrases to uplift and inspire them (NHS Inform, 2022).

Additional Resources:

References

Brown, L., Hunter, M. S., Chen, R., Crandall, C. J., Gordon, J. L., Mishra, G. D., Rother, V., Joffe, H., & Hickey, M. (2024). Promoting good mental health over the menopause transition. The Lancet, 403(10430), 969–983. https://doi.org/10.1016/S0140-6736(23)02801-5
Flores, V. A., Pal, L., & Manson, J. E. (2021). Hormone therapy in menopause: Concepts, controversies, and approach to treatment. Endocrine Reviews, 42(6), 720–752. https://doi.org/10.1210/endrev/bnab011
Garg, R., & Munshi, A. (2025). Menopause and Mental Health. Journal of Mid-life Health, 16(2), 119-123.
Harvard Health. (2020) Menopause and mental health. Harvard Health Publishing: Harvard Medical School. Retrieved September 25, 2025 from https://www.health.harvard.edu/womens-health/menopause-and-mental-health
Hickey, M., LaCroix, A. Z., Doust, J., Mishra, G. D., Sivakami, M., Garlick, D., & Hunter, M. S. (2024). An empowerment model for managing menopause. The Lancet, 403(10430), 947–957. https://doi.org/10.1016/S0140-6736(23)02799-X
Mayo Clinic. (2024, August 7). Menopause – Symptoms & causes. Mayo Clinic. Retrieved July 31, 2025, from https://www.mayoclinic.org/diseases-conditions/menopause/symptoms-causes/syc-20353397
National Institute on Aging. (2024, October 16). What is menopause? Retrieved August 19, 2025, from https://www.nia.nih.gov/health/menopause/what-menopause
National Institute on Aging. (2025, January). Staying healthy during and after menopause [Fact sheet]. U.S. Department of Health and Human Services, National Institutes of Health. https://www.nia.nih.gov/health/menopause/staying-healthy-during-and-after-menopause
NHS Inform. (2022, October 20). Supporting someone through the menopause. NHS Inform. https://www.nhsinform.scot/healthy-living/womens-health/later-years-around-50-years-and-over/menopause-and-post-menopause-health/supporting-someone-through-the-menopause/
Office on Women's Health in the Office of the Assistant Secretary for Health. (2025, March 17). Menopause basics. U.S. Department of Health and Human Services. Retrieved August 19, 2025, from https://womenshealth.gov/menopause/menopause-basics
University of Utah Health. (2021, March 8). Postmenopause: Signs, symptoms, & treatments. University of Utah Health. Retrieved July 31, 2025, from https://healthcare.utah.edu/womens-health/gynecology/menopause/postmenopause healthcare.utah.edu+2healthcare.utah.edu+2healthcare.utah.edu+2

Authors

Cadence Johnnie, Health & Wellness Intern; Ashley Yaugher, PhD, Health & Wellness Faculty; & Cris Meier, MSW, PhD

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