Naturally in Transition
Menopause – A Natural Transition in a Woman’s Life
Menopause, also known as the climacteric phase, is a natural stage in every woman’s life. It marks the end of the fertile years and spans a period of several years. While some women notice little change, others experience noticeable physical and emotional adjustments. The intensity of these changes varies individually and can also reflect familial patterns.
Around 20% of women perceive menopause as hardly challenging, while 40% experience it as a period of adaptation, and 30% report more intense changes. In addition to hormonal shifts, external factors such as changes in personal or professional life also play a role. This transition is not just a hormonal shift but a reorientation of body awareness and self-image.
What Happens During Menopause?
Menopause occurs in several phases that prepare the body for life after fertility.
During this time, hormone levels gradually change.
Premenopause
(from around age 40)
The first signs appear as changes in the menstrual cycle. The progesterone level gradually decreases, which can lead to irregularities.
Perimenopause
(around ages 45–55)
This phase lasts several years and is the most intense stage of the hormonal transition. Estrogen levels fluctuate significantly before eventually declining.
Menopause
(around ages 50–52)
The last spontaneous menstrual period marks the end of the fertile years. Medically, a woman is considered to be in menopause when her period has been absent for one full year.
Postmenopause
(from around age 55)
At this stage, the hormonal balance stabilizes at a lower level. Many women report that their sense of well-being and body awareness gradually returns to a more stable state.
Why Do These Changes Occur?
The climacteric phase is triggered by the declining production of sex hormones in the ovaries. This happens gradually over several years, allowing the body time to adjust to a new hormonal balance.
Key changes:
Estrogen levels decrease – estrogen affects many processes in the body, including the skin, bones, and blood vessels.
Progesterone levels drop – which can influence overall well-being.
FSH & LH levels rise – the body tries to compensate for the decreasing estrogen levels.
Changes During Menopause
During this transition, various physical and emotional adjustments may occur. Many women report experiencing the following:
Changes in body temperature
Sudden sensations of warmth or sweating may occur, especially at night.
Cardiovascular changes
The circulatory system may adapt during the hormonal shift, with individual differences in how this is experienced.
Mood swings and inner restlessness
Emotional fluctuations are common during this time and may vary depending on individual disposition.
Changes in skin and mucous membranes
Many women notice shifts in skin texture or moisture balance.
Sleep pattern adjustments
Some women report more restless sleep or a change in their sleep needs during this phase.
Metabolic changes
The body resets itself, which may affect weight or fat distribution.
Changes in sexual perception
Many women experience a new awareness of sensuality and intimacy.
Concentration and mental clarity
Temporary fluctuations in cognitive sharpness are noted by some women.
Physical adjustments
Joints and muscles may feel different during this phase, but positive effects can be achieved through movement and a healthy lifestyle.
What Is Estrogen Dominance?
One of the first hormonal changes during menopause is the decline in progesterone, while estrogen levels initially continue to fluctuate. This can lead to an altered balance between these hormones.
Possible effects of a hormonal imbalance:
> Changes in the menstrual cycle
> Feelings of inner tension
> Changes in skin texture
> Impact on overall well-being
> Changes in body composition
A mindful lifestyle can help support hormonal balance.
Embracing Menopause Positively – What Helps?
Menopause is a natural process experienced differently by every woman. With the right measures, well-being can be actively supported.
Adjust Your Diet
Nutrient-rich foods with omega-3 fatty acids, calcium, magnesium, and vitamin D support bones, skin, and hormones.
Exercise & Physical Activity
Regular movement strengthens the cardiovascular system, helps prevent osteoporosis, and eases mood swings.
Relaxation & Stress Reduction
Mindfulness techniques like yoga, meditation, or breathing exercises help reduce stress and improve sleep.
Stay Hydrated
Plenty of water and unsweetened teas support skin and metabolism.
Improve Sleep Hygiene
Consistent bedtimes, a dark room, and evening rituals promote restful sleep.
Menopause is a time of change – but also a time of new possibilities. Every woman experiences this phase uniquely, yet with a conscious lifestyle, it can become a period of strength, serenity, and vitality.
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