A hormone therapist shares: this is how I experience menopause myself

I always say that by the age of 45, you’re definitely in menopause. I’m 52 now, so I’ve been on this journey for a few years. I’m not in menopause yet, but I’m getting close. My cycles have been changing for several years now, a clear sign that perimenopause has begun.

Women often ask me if the changes they’re experiencing with their periods are normal. And honestly, almost everything is normal. From short to long cycles and from light to heavy periods. This phase comes with ups and downs, something I’ve experienced myself as well.

If you’re dealing with very heavy and/or prolonged periods, make an appointment with your GP. The same applies if you start bleeding again after not having had a period for a year. This could be related to something like a fibroid or a polyp.

Personally, I don’t find these changing menstrual patterns bothersome, and I make sure I’m always prepared. After all, I can no longer set my clock by them.

What else have I noticed? Like many women in menopause, I gain weight more easily. There are several reasons for this.

Even though I’m a huge chocolate addict, I try to be mindful of it. For example, I mostly choose chocolate with at least 80% cocoa content. It contains far fewer carbohydrates.

I also regularly make a healthy brownie using avocado. Absolutely delicious! I freeze individual pieces so I always have some on hand. Of course, you can also bake a healthy banana bread or oatmeal biscuits with banana, oats, and egg. Perfect for when you’re craving something sweet.

I’ve also noticed that my memory isn’t as sharp as it used to be before menopause. Where I used to be quick and was seen as a walking database, things are different now. But fortunately, I know this is temporary.

That’s why I make sure my brain gets the right fats. The brain is made up of 70% fats. I eat oily fish twice a week and take omega-3 supplements. This is also incredibly important for maintaining hormonal balance. And on a practical note: I can’t live without my notepad and post-its. I write everything down.

In addition to being a physical transition, menopause is also a mental transformation. A lot happens, and as a result, you start to stand differently in life—stronger, in fact.

As our oestrogen and oxytocin (the cuddle hormone) levels drop, we focus more on ourselves rather than others. The urge to care for others diminishes. It’s actually very clever of nature because by this stage, the children are often grown or out of the house, and you have more time for yourself. It’s no coincidence that women in their 40s or 50s suddenly start making different choices. A new career? A different path? I hear it daily in my practice.

I’ve experienced this myself during menopause. I feel less inclined to immediately do everything for my family. It’s an adjustment for them, but for me, it creates space. And that’s exactly how it’s supposed to be in this phase of life, if you ask me.

Because I’ve been focused on health for years, I’ve made quite a few lifestyle adjustments. Even before menopause began. And it pays off because prevention is very important in this regard. Nutrition, exercise, relaxation, and supplementation are the key pillars.

What has helped me?

• Stabilising blood sugar levels: Make sure to keep your blood sugar levels stable. Limit your intake of sugars and fast carbohydrates like crisps, cake, pasta, and sweets. Focus on proteins and fats, and choose slow carbohydrates like quinoa, wholegrain pasta, legumes, and brown rice. I started replacing these years ago, and I wouldn’t go back. I used to experience sugar crashes, which made me feel terrible and drained, but thankfully, I haven’t had those in a long time.
• Taking enough relaxation breaks: Keeping your nervous system balanced also keeps your hormones in check. Don’t always be “on,” but schedule regular moments of rest. Put it in your calendar. For example, go to the sauna, read a book, or take a walk in nature. The latter is something I absolutely love. We have a dog, and we live near the woods, so a walk immediately brings me peace.
• Training your muscles: Since muscle mass decreases over the years, it’s important to keep training it. I do a short seven-minute interval workout every day. It takes little time but has a big impact. The more muscle mass you have, the more energy factories your cells contain. That energy helps you do the things you want to do during the day. Another benefit: you produce more testosterone, which your body can convert into oestrogen. And that’s, of course, very beneficial from menopause onward!

I always say: “Up to the age of 40, your body takes care of you; after that, it’s important that you take care of your body.” Going through menopause is a fact. But preferably with as few symptoms as possible (after all, that’s not how nature intended it).

Is it necessary to do things differently than before menopause? Absolutely. But think about what this investment will bring you if you can take the edge off menopause through small lifestyle adjustments.