Menopause is defined by the World Health Organization as “the permanent cessation of menstruation for at least 12 consecutive months due to the depletion of follicular activity and the decline in estrogen production.” This event is part of a longer transition, called climacteric, which can last several years. It includes the perimenopause phase, which may begin around the age of 40 and is marked by irregular cycles and changes in flow, and the postmenopause phase, a period of “adjustment” after menstruation has stopped, which can last from 3 to 5 years.
Menopause is a completely natural process, but it can be experienced very differently from woman to woman. Some hardly notice the change, while others feel deeply affected. This depends on individual characteristics, lifestyle, and one’s ability to adapt to life changes.
How to navigate menopause in the best way
It can be helpful to view menopause as an opportunity to slow down and dedicate more time to yourself. Many of the common symptoms can be managed with the support of healthcare professionals, so they are not experienced as problems but as manageable discomforts in the transition toward a new life stage.
Alongside the gynecologist, who plays a fundamental role in supporting women during menopause, consulting a nutrition specialist may also be beneficial. Adjusting diet quality can help prevent excessive weight gain, relieve constipation, strengthen bone health, reduce fatigue, and alleviate hot flashes.
Physical activity is essential to prevent pain, osteoporosis, and muscle weakness, and to improve psychological and emotional well-being. This also includes pelvic floor and breathing exercises, which can make a real difference during this stage of life.
What are the symptoms of menopause?
- Hot flashes are often seen as the hallmark symptom of menopause. In reality, although they are the most common (affecting around 85% of women), they are just one of a wide range of symptoms that can occur throughout the long transition of the climacteric phase.
- Hot flashes are frequently associated with insomnia, palpitations and tachycardia, leading to fatigue and a general sense of exhaustion.
- Psychological symptoms: anxiety, mood swings, feelings of inadequacy, mental confusion, and memory issues.
- Medium- and long-term symptoms: vaginal dryness and discomfort during intercourse, loss of skin and muscle tone, urinary incontinence.
- Weight gain, along with bloating, heaviness in the abdomen and legs, and constipation.
- Osteoporosis and cardiovascular conditions.
When we combine this long list of symptoms with how women are viewed in society, it becomes clear why menopause is often perceived as a stage of decline rather than a natural life transition. In our cultural model, efficiency, hyper-productivity, and multitasking are celebrated. Female beauty is tied to ideals of eternal youth. Within such a demanding social framework, women going through such a profound physical and emotional change may understandably feel inadequate and frustrated—an experience that can, in turn, intensify the symptoms themselves.
How can physiotherapy help?
Manual treatments such as therapeutic massage, manual lymphatic drainage, and mobilization techniques to release the diaphragm can provide effective support in reducing heaviness, fluid retention, musculoskeletal pain, and emotional tension. Learning self-care techniques can also be very helpful for managing specific symptoms (for example, abdominal or facial self-massage).
To conclude, it’s important to highlight that menopause does not mark the beginning of aging, but rather a natural strategy of the body to save energy for other vital functions.
The symptoms experienced during this stage are usually temporary and manageable, and women can do a great deal to support their physical and emotional well-being.
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