Navigating the Menopausal Journey: A Comprehensive Guide to Wellness

 In Healthy Living

I remember about 15 years ago when my mom was going through menopause, I thought she was moody and miserable and really didn’t want to be around her.

Sometimes we would be on the phone and in the middle of the conversation she would say bye and hang up the phone, without even waiting for a response from me. One day in December , in the height I’ve Toronto’s harsh winter she went outside in a T shirt. I thought she was literally losing her mind because it was freezing, -20degrees Celsius to be exact.)

My friends’ mothers’ experiences weren’t much different, and I remember thinking, “Lord, please let by the time I’m there that medicine has advanced to where menopause is a breeze.

Fast forward 20 years, I am here, and the reality is, not much has changed.

Menopause is still a mystery to most of us.

But I’m doing my best to and educate other women along the way.

As a menopause wellness coach specializing in supporting women over 40, it’s crucial to understand the different stages of menopause, its duration, and how to recognize the signs that accompany this significant life transition along with the exact meaning.

Menopause is a natural and inevitable phase in a woman’s life, where if you’ve lived long enough to experience it, it really is a blessing (even though you may view it as a curse because of the nuisance associated with the symptoms).

Menopause is one of those things where most don’t understand the meaning; most use the term loosely while experiencing symptoms like hot flashes, insomnia and irregular periods.

As a menopause coach, most women usually come to me saying,” I think I’m in or going through menopause”.

The reality is, you don’t know when you’re in or going through menopause. That’s because menopause is simply a moment.

Yes, it’s the cessation of menstrual cycles and the end of reproductive years. This transformative process is often accompanied by a range of symptoms that vary from woman to woman.

The correct definition of menopause is when a woman has gone twelve consecutive months without a period.

Now do you understand why you don’t really know when you’re in menopause?

You could go three consecutive months then have a period, you could even go eleven consecutive months and then here comes a period, this is NOT menopause.

To hit menopause, you’ve had to gone twelve consecutive months with lout a period and then boom, that’s menopause!

When you think you’re going through menopause, what you may really be experiencing is perimenopause.

After this moment, you’re now in post- menopause.

Let’s dive deeper into the meanings

Understanding the Stages of Menopause

what is menopause


This initial stage, often referred to as the menopausal transition, typically begins in a woman’s 40s but can start as early as the mid-30s. During perimenopause, hormonal fluctuations become more pronounced, leading to irregular menstrual cycles and various menopause symptoms. These may include hot flashes, mood swings, and changes in sleep patterns. These are some of the most commons ones, but there are over 80 perimenopausal symptoms.


Menopause is officially diagnosed when a woman has gone 12 consecutive months without a menstrual period. On average, this occurs around the age of 51. Hormone levels, particularly estrogen and progesterone, decline, causing a range of physical and emotional changes. Menopause symptoms intensify during this stage, impacting daily life for many women.

Post menopause:

Post menopause begins once a woman has completed a year without menstruation. During this stage, hormonal levels stabilize at lower levels. While some symptoms may persist, they often become more manageable. Postmenopausal women are at an increased risk of certain health conditions, emphasizing the importance of ongoing wellness strategies.

How Long Does Menopause Last?

The entire menopausal process, from perimenopause to post menopause, can span several years. On average, the duration is around four to five years, although individual experiences vary; for some women. it may last up to 15years.

Recognizing Menopause Symptoms

Menopause symptoms can manifest in diverse ways, affecting physical, mental, and emotional well-being. Common symptoms include hot flashes, night sweats, mood swings, fatigue, and changes in libido. As a menopause wellness coach, I often recommend women pay attention to the changes in their bodies.

Contrary to popular belief, perimenopause doesn’t sneak up on you. Subtle signs and symptoms are there before hand, but the issue is you may not be aware of them because you don’t know the symptoms or you’re not paying attention to your body.

Understanding the nuances of these symptoms is crucial for helping my clients navigate this transition along with their daily lives.

what is menopause

Hormone Balance and Menopause Wellness

Maintaining hormone balance is paramount for managing menopause symptoms. Managing your stress is one way of keeping your hormones balanced.

Daily walks or meditation can be done to lower your stress levels.

Having balanced meals which include macro nutrients like carbohydrates, fat, and protein along with importance micronutrients like zinc and magnesium can support hormonal equilibrium.

Exercise during menopause also plays a vital role, promoting bone health, managing weight, and alleviating mood swings. Tailoring fitness plans to the specific needs of women over 40 is a key aspect of menopause wellness coaching.

It is crucial for women experiencing potential perimenopausal symptoms to consult their doctor as this transitional phase leading to menopause, brings about hormonal shifts that can result in a variety of physical and emotional changes.

Seeking medical advice ensures accurate diagnosis, as symptoms can overlap with other health conditions.

In conclusion, menopause is a transformative journey that requires comprehensive support. As a menopause wellness coach, embracing the multifaceted nature of this experience and incorporating tailored strategies, including nutrition, exercise, and mental health practices, ensures that women over 40 navigate this phase with resilience and vitality.

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Empowering Women In Menopause

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