Menopause can be likened to a "hormonal transition" within a woman’s body. A series of physical and emotional changes may follow. Like adolescence, it is a natural phase of life, especially for women, who may encounter particular adjustments during this time.

So, what are some common experiences during menopause? How can we navigate this period in a healthier way?

01 What is menopause, and what are its common experiences?

In simple terms, adolescence is a process of estrogen "starting from scratch," while menopause represents a gradual shift. The ovaries slowly reduce in activity, and estrogen levels naturally decline. This transition can sometimes be irregular, requiring significant adjustment by the body.

From a wellness perspective, menopause refers to the period when ovarian function begins to decrease until about a year after menstruation ends. It is a transitional phase into another stage of life.

When does menopause begin? Your body will provide signals:

Earliest sign: Changes in menstrual cycle

Generally, after the age of 45, ovarian function gradually declines. The earliest indication is often a shortening of the menstrual cycle. One to two years before menstruation ends, cycles may become irregular. If you experience irregular cycles for two consecutive periods or more, with changes of seven days or longer compared to your usual pattern, it may indicate you are entering menopause.

Subsequent signs: Various menopausal experiences

Common experiences include occasional warmth and sweating, which in more noticeable cases may affect daily life and sleep. Feelings of restlessness, low energy, and mood changes are also frequent. Over time, changes in body shape, discomfort in the urinary and reproductive areas, joint discomfort, reduced bone density, dry skin, and shifts in intimate life may occur.

02 How to navigate menopause in a healthier way?

First, mindset is essential. Accepting this natural phase is important—everyone goes through it. With life experience, we can face it with greater resilience. Learning to manage it gently means first embracing it mentally.

Next, lifestyle adjustments play a significant role.

Healthy living

Focus on a "balanced" diet: include high-quality protein and calcium-rich foods, reduce oil and salt intake, limit sugar, avoid smoking, moderate alcohol consumption, maintain regular sleep patterns, and adopt a healthy lifestyle.

Combine aerobic and strength-supporting exercises

Moderate physical activity can help maintain muscle mass, reduce internal fat accumulation, and support overall vitality. Gentle exercises such as Baduanjin and Tai Chi are encouraged.

Regular health check-ups

Schedule routine health assessments, including liver function, kidney function, blood sugar, and lipid levels, to support proactive well-being.

Emotional well-being

Women may sometimes experience emotional fluctuations, so mental resilience is very helpful. Practices like meditation, deep breathing, hobbies, and social interaction can ease emotional shifts. If experiences are more pronounced, seeking support from a professional or counselor can be beneficial.

Thoughtful supplementation and timely support

Under guidance, certain supplements may help manage menopausal experiences. It’s important to tailor choices to individual needs and avoid following trends. Traditional wellness practices, such as herbal support, can also be considered. There’s no need to endure discomfort unnecessarily.

Start taking steps after 35!

The earlier you begin, the better your physical condition may be. Even when menopause arrives, your experience might be smoother, and you may transition through it more comfortably.

03 Q&A

Question: I’m 48 and often feel irritable and have trouble sleeping. How can I manage my emotions and sleep?

Emotional fluctuations are a common and natural part of this phase. You can manage them through lifestyle adjustments, physical activity, or traditional wellness practices. Building inner strength and determination is very important.

Question: My mother is 51 and often experiences joint discomfort and low energy. Are these related to menopause?

Changes in joint comfort are common during menopause. If joint-related issues are the main concern, consider supplements like vitamin D and calcium. Low-intensity, low-resistance exercises such as squats or light dumbbell workouts can also be beneficial. Start with a manageable level of activity and avoid overexertion.

Reishi Mushroom Wellness Insight: Reishi Mushroom and Menopause

Reishi mushroom may play a role in supporting well-being during menopause.

Some scholars note that the nervous, endocrine, and immune systems are closely interconnected. Reishi may help promote balance in the endocrine system by supporting immune and nervous system harmony.

In summary~

How to navigate menopause in a healthier way?

Remember: lifestyle comes first!

Reduce salt and sugar in your diet, and consider incorporating Reishi mushroom for wellness support.

Engage in moderate exercise, maintain healthy sleep habits,

and intentionally build resilience

to approach menopause with greater stability and ease!