Your Menopause Journey: Support, Guidance and Care Every Step of the Way
Each year millions of women go through menopause (when a person has not had a period for 12 months in a row). Many don’t get the support they deserve – and we’re helping to change that. If you have symptoms that affect your daily life, work or sleep – support is available. You don’t have to handle menopause alone.
Support, care and coverage designed for you
The menopause journey is unique to every person. It most often begins between the ages of 45 and 55. For some, menopause can start before age 40 or 45 due to:
- Surgery
- Medical treatment
- Family history
When menopause happens early, symptoms may begin sooner and feel more intense. You may notice changes in your body, sleep or mood. Some symptoms may feel sudden, while others build slowly. Many get better over time. You can choose when to seek care and what kind of support feels right for you.
Three stages of menopause – what to know
- Perimenopause is the time before menopause when hormone levels begin to change. Periods may become irregular, along with new symptoms. On average, it can last about four years but may range from two to eight years.
- Menopause is when a person has not had a period for 12 months in a row. This marks the end of the menstrual cycles.
- Postmenopause begins after menopause, when hormone levels settle. This is when many women find their symptoms ease over time.
Menopause symptoms can show up at different times and may feel different for everyone.
You don’t need to know your "stage" to get help. If something does not feel right, it’s okay to reach out.
Common menopause symptoms
(can occur before, during, or after menopause)
Menopause symptoms can begin in the years leading up to menopause, during menopause, or after. They may start at different times, come and go, or change over time. Some people may have many symptoms, while others only have a few.
These symptoms can be put into groups by how they affect the body. This makes them easier to know and manage.
Are you having any of these symptoms? Click a symptom to learn more and get quick tips.
Vaginal or urinary changes are some of the most common symptoms
women seek care.
Hot flashes, Night sweats
Hot flashes can cause sudden heat, flushing, or sweat. Night sweats are hot flashes that happen during sleep. Some people also feel chills afterwards.
What helps
- Wear light, airy clothes
- Notice triggers (caffeine, alcohol, spicy foods)
- Keep your room cool (above all, at night)
- Try stress-lowering habits (slow breathing, short walks)
Quick daily tip
Carry cool water or a small handheld fan.
Sleep problems
Sleep problems are common during the menopause phase. They can be linked to hot flashes, stress or changes in routine.
What helps
- Go to bed and wake up at the same time each day.
- Avoid screens right before bed
- Keep the bedroom cool, dark, and quiet
- Cut back on caffeine later in the day
Quick daily tip
Try a wind-down routine (10 minutes of muscle stretching or slow breathing).
Cold flashes or chills
Cold flashes cause sudden chills and can follow hot flashes.
What helps
- Wear layers you can add or remove
- Wear socks to bed
- Limit caffeine and nicotine
- Stay active
Quick daily tip
Keep a light sweater or blanket close by.
Mood Changes and Worry
Mood changes can happen when hormones shift – and when sleep is disrupted.
What helps
- Try deep breathing or calming exercises
- Stay in touch with friends and family
- Move your body often
- Get help if mood changes feel hard to manage
Quick daily tip
Pause and take three slow breaths when emotions feel strong.
Brain fog
(trouble with focus or recall)
Brain fog can make it hard to focus or remember things.
What helps
- Write notes to remind you or make simple lists
- Get enough sleep
- Stay active
- Take breaks when you feel overwhelmed
Quick daily tip
Do one task at a time – it helps your brain stay focused
Low energy/fatigue
Feeling tired can happen during hormone changes. It can also be linked to sleep loss.
What helps
- Eat regular meals
- Drink water throughout the day
- Add gentle movements (short walks, stretching)
- Take short rest breaks when needed
Quick daily tip
Stand up and stretch every hour.
Vaginal Dryness and Comfort
Vaginal dryness is common and can be treated. It can cause soreness and discomfort, which includes during sex.
What helps
- Use lubricants during sex
- Avoid scented soaps or douches
- Ask a provider about treatment options which can include vaginal estrogen (if needed)
Quick daily tip
Use fragrance free products for tender areas.
Bladder Health (UTIs, leakage, urgency)
Urine leakage, frequent UTIs, or sudden urges to urinate are common and can be treated.
What helps
- Try pelvic floor exercises
- Go to the bathroom on a routine schedule
- Limit caffeine and alcohol if they worsen symptoms
- Ask a provider about treatment options like vaginal estrogen (if needed)
Quick daily tip
Wear a thin liner for comfort and change it often to stay dry. Help is available.
Low libido
Less interest in sex is common. It may be related to hormones, stress, sleep or vaginal dryness.
What helps
- Be open with your partner about how you feel
- Use creams and gels to reduce any pain
- Manage stress and protect sleep
- Talk to a provider if this is a concern for you
Quick daily tip
Focus on closeness, not pressure. Bonding starts outside the bedroom.
Pain during sex
Menopause can cause vaginal dryness and tissue changes that may lead to discomfort or pain during sex.
What helps
- Use lubricants or vaginal creams
- Take things slowly and talk openly with your partner
- Avoid scented soaps or douches
- Talk to your provider about ways to help with pain
Quick daily tip
Comfort matters. Use lubricant and take your time during intimacy.
Irregular Periods
(before menopause)
As hormone levels change, periods may become less regular.
What helps
- Track your periods on a calendar or app
- Eat meals at regular times
- Try stress relief (gentle movement, slow breathing)
- Talk to a provider if bleeding is very heavy or lasts a long time
Quick daily tip
Keep period supplies in your bag, just in case. You’re not alone — support is available.
Weight Changes
Weight changes may happen as your body’s energy use slows down.
What helps
- Eat balanced meals with protein and fiber
- Stay active most days (short walks count)
- Restful sleep
- Focus on health, not the number on the scale
Quick daily tip
Add one extra vegetable to one meal each day.
Muscle and Joint Pain
Aches and stiffness may increase as hormone levels change.
What helps
- Stretch daily or try gentle yoga
- Stay active with walking or light movement
- Use heat (warm showers, heating pads)
- Get enough sleep to help muscles recover
Quick daily tip
Stretch for a few minutes when you wake up and before bed.
Digestive Changes
Bloating or constipation can occur during menopause changes.
What helps
- Eat smaller meals and chew slowly
- Eat more fruits, veggies and whole grains
- Drink plenty of water
- Walk after meals to help digest food
Quick daily tip
Take a 5-10 minute walk after lunch.
Skin and Hair Changes
Hormone changes can affect hair and skin.
What helps
- Use gentle shampoo and avoid tight hairstyles
- Hydrate your skin daily (right after bathing is best)
- Drink water often
- Eat balanced meals with protein and good fats
Quick daily tip
Apply lotion right after bathing while your skin is still damp.
Sore or tender breasts
Menopause can make your breasts feel sore or tender. This may come and go.
What helps
- Wear a supportive bra
- Use a warm or cool compress
- Limit caffeine if it worsens symptoms
- Talk to your provider if pain does not improve
Quick daily tip
Choose a soft, supportive bra to help reduce discomfort.
When to talk to your doctor: If symptoms affect your daily life, work or sleep, a doctor can help you explore safe and proven treatment options.
Looking ahead
Over time, menopause symptoms may change. This next section focuses on supporting your health in the years after menopause.
Postmenopause – a chance to focus on prevention & healthy aging
After menopause, hormone levels stay lower. Many symptoms become milder over time, but everyone is different. This stage is a chance to focus on prevention and healthy aging.
Estrogen (a group of primary female sex hormones) plays an important role in bone and heart health. And it affects how the body uses energy. As hormone levels drop, the risk of bone loss and heart disease can increase over time. Healthy habits, screenings and routine care become even more important.
Preventive care during post menopause may include:
- Bone density screenings to support strong bones
- Blood pressure and cholesterol check for heart health
- Blood sugar or metabolic screenings
- Routine physical exams and age-specific preventive testing
Options to support your health
Every menopause journey is different, and there are many ways to manage symptoms and feel your best. Many people find that using a mix of treatments works well, and they often can support each other.
If medication is part of your care plan, you can find information about covered medications and prescriptions here.
There are two main types of treatment and support:
Hormone therapy (HT) can help replace estrogen and/or progesterone, which the body makes less of during menopause. It can help with:
- Hot flashes
- Night sweats
- Sleep problems
- Vaginal dryness
For many people, hormone therapy is safe and works well when it is tailored for you and guided by a doctor. Common HT forms may include:
- Estrogen patches worn on the skin (changed weekly or twice weekly)
- Oral estrogen pills taken daily
- Topical creams, gels or sprays applied to the skin
- Vaginal estrogen (creams, tablets or rings) for dryness or pain
- Combined estrogen + progesterone therapy for women with a uterus
Your doctor can help choose the safest option based on your health history and symptoms.
Non-hormonal options may help relieve symptoms for people who prefer not to use hormones. Some prescription options may help:
- Ease hot flashes
- Support mood balance
- Improve sleep
- Support vaginal comfort
Mental wellness support
Menopause can affect mood, focus and emotional well-being. Support is available. Health Net members have access to mental health care and support services. Learn more on our Behavioral Health page.
Ready to take the next step?
Support is available when you’re ready
- Schedule a visit with your primary care doctor or OB/GYN
- Ask if your doctor has knowledge and experience caring for people going through menopause.
- Bring a list of symptoms and questions to discuss with your doctor
Helpful tips for your visit
- Note when symptoms started and how they affect your daily life
- Track patterns (sleep, cycles, stress, hot flashes)
- List your top 2-3 concerns
Questions you may want to ask
- Could my symptoms be related to menopause or something else?
- What options can help with my top symptoms?
- Is hormone therapy right for me?
- What non-hormonal options could work for me?
Going through menopause can bring questions and lifestyle changes. Take time to learn. Ask for support. And explore trusted information that can help you move forward with confidence. The resources below are here to support you – no matter where you are in your journey.
Helpful Resources
- The Menopause Society – A leading medical authority on menopause, proving research-backed guidance, symptom education, and clinician directories
https://menopause.org/ - National Institute on Aging (NIA) – National Institutes of Health (NIH) – NIA is part of NIH
- Mayo Clinic – Trusted evidence-based articles on menopause symptoms, treatments, and hormone therapy options
- The Black Girl’s Guide to Surviving Menopause – A culturally centered community and resource hub focused on menopause education and support for Black women
https://blackgirlsguidetosurvivingmenopause.com/ - Society for Women’s Health Research – A nonprofit organization that advances women’s health through science, policy, and education while promoting research on sex differences to optimize women’s health
https://swhr.org/
Sources:
- The Menopause Society. www.menopause.org
- Forth Perimenopause Survey – August 2025 (Free Menopause & Perimenopause Symptom Checker Quiz 2025)
- Mayo Clinic. Menopause-August 07, 2024. Menopause - Symptoms and causes - Mayo Clinic
- www.Menomademodern.com (2022 e Guide)
- National Institute of Health. Menopause and Women’s Cardiovascular Health. December 10, 2022. https://pmc.ncbi.nlm.nih.gov/articles/PMC10074318/
- National Institutes on Aging (NIA). What is Menopause? October 16, 2024. www.nia.gov/health/menopause/what-menopause
- Endocrine Society. “Menopause and Bone Loss.” January 24, 2022. Menopause and Bone Loss | Endocrine Society
- Cleveland Clinic. “Are Premenopausal Cold Flashes a Thing?” November 6, 2025. Are Premenopausal Cold Flashes a Thing?
This information is not intended as a substitute for professional medical care. Please always follow your healthcare provider's instructions.
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