Menopause in women: Your guide to phases, symptoms and hormone tests

First of all: Menopause is not an illness . It is a completely natural and important phase of life, marking the transition from a fertile period to a new, often very vibrant phase. Of course, this process brings profound hormonal changes that can trigger a whole range of physical and emotional symptoms. But that's precisely the point: to understand what's happening in your body and to set the right course for your well-being.

What menopause really means for you

Try not to see menopause as an end, but rather as a kind of realignment for your body. It's a unique opportunity to reinterpret the signals it sends you and proactively take care of your well-being. Instead of letting yourself be unsettled, you can build trust in your body and demystify this phase of life.

And you are far from alone. On the contrary: In Germany , over 9 million women are currently going through menopause. This huge number makes it clear how important the topic is and that your experiences are shared by countless others.

Your body speaks a new language

During this time, your hormones' well-established balance is thrown into disarray. These hormonal shifts are the root cause of many common symptoms. Understanding what's actually going on is incredibly helpful.

• Sleep problems: Are you suddenly finding it harder to fall asleep or stay asleep? This could be due to a drop in progesterone levels – our body's own calming hormone.
• Emotional rollercoaster: Do you feel more easily irritated, more prone to tears, or simply more emotional than usual? Fluctuating estrogen levels can directly affect your mood.
• Lack of energy: Often tired and unmotivated? Hormonal changes can turn your entire energy metabolism upside down.

Knowledge is your most powerful tool at this stage. Understanding the causes behind your symptoms allows you to stop fighting against your body and start actively supporting it.

The first step towards greater clarity

These symptoms are not in your imagination. They are very real signals from your body, showing you that an imbalance has developed, which you can actively address. The key is to know your own personal hormonal status. Instead of groping in the dark and guessing, you can gain a clear overview.

A thorough understanding of your hormone levels is often the first and most important step towards a better quality of life and greater self-determination. A home hormone test can provide valuable guidance and help you better understand the connections between hormones. If you'd like to learn more about how to understand and address the various aspects of women's health , you'll find valuable information here. This insight empowers you to make informed decisions about your health and confidently navigate menopause.

Navigating the three phases of menopause safely

Menopause isn't a switch that flips overnight. Rather, it's a gradual transition, a personal journey that often spans a decade and unfolds in three stages. Knowing the "map" of this journey will allow you to navigate it with much more ease and confidence.

Many people think that menopause only begins when periods stop. But the first signs often creep in years beforehand – so subtly that they are easily overlooked or misinterpreted. Understanding what is happening in your body helps you to correctly interpret the symptoms and see them for what they are: signposts on your own personal journey.

Phase 1: The Perimenopause

Perimenopause is, so to speak, the "preparatory phase" and begins for many women in their early to mid-40s. During this time, your ovaries gradually reduce their hormone production. However, this doesn't happen smoothly and orderly, but rather chaotically – a bit like an orchestra suddenly playing without a conductor.

The result is highly fluctuating hormone levels, especially estrogen and progesterone. This very ebb and flow is the reason for the first typical symptoms. You might notice that your cycle becomes irregular, your bleeding changes, or that your period even stops altogether. If you'd like to learn more about the processes within your body, our guide to the female cycle and menstruation provides valuable insights.

In addition to changes in the menstrual cycle, other signs may also become noticeable:

• Sleep disorders , which are often associated with a drop in progesterone levels.
• Mood swings , ranging from sudden irritability to inner restlessness.
• First hot flashes or night sweats that seem to come out of nowhere.
• Concentration problems or the feeling of having "brain fog".

This phase can last between four and ten years . For many women, it is the most turbulent time, as hormonal fluctuations are at their peak.

Phase 2: Menopause

Menopause itself is not a long period, but a single, clearly defined point in time. Doctors speak of menopause when you have not had a menstrual period for exactly twelve consecutive months . This moment marks the official end of your fertile years.

The average age for menopause in Germany is around 51. But don't worry, the range is wide: it's perfectly normal if it occurs at 45 or not until 55.

Even though it's just one day on the calendar, this day is an important milestone. It marks the beginning of the last of the three phases.

Phase 3: Postmenopause

Once menopause is reached, the postmenopause begins. This phase lasts for the rest of your life. Your body has now adapted to the permanently lower hormone levels and found a new balance. Many of the turbulent symptoms from perimenopause, such as severe mood swings, now noticeably subside.

However, the persistently low estrogen level brings new issues that you should now pay more attention to:

• Bone health: The risk of osteoporosis increases because the protective effect of estrogen on bones is lacking.
• Cardiovascular system: Here too, the protection of estrogen is lost, which can increase the risk of corresponding diseases.
• Urogenital health: Issues such as vaginal dryness, an overactive bladder, or more frequent urinary tract infections may come to the fore.

To give you a quick overview, we have summarized the three phases here:

An overview of the phases of menopause

phase	Typical age/duration	Major hormonal change	Common signs and symptoms
Perimenopause	Early 40s to early 50s (approx. 4–10 years)	Strong, irregular fluctuations in estrogen and progesterone	Menstrual irregularities, hot flashes, sleep problems, mood swings
menopause	Average age 51 years (a single point in time)	The ovaries almost completely cease estrogen production.	The last menstrual period
Postmenopause	After menopause (lifelong)	Persistently low estrogen and progesterone levels	Symptoms of perimenopause subside, but the risk of osteoporosis and cardiovascular disease increases.

Each phase has its own characteristics, but with the right knowledge you can prepare yourself well and actively take care of your well-being.

The following infographic nicely illustrates how menopause is embedded as a completely natural stage in a woman's life.

The illustration makes it clear: Menopause (symbolized by the moon) is just as natural a transition as youth (flower) and the fertile years (heart).

Understanding the language of your body during menopause

Hot flashes, sleepless nights, inexplicable weight gain – the symptoms of menopause are as unique as you are. Instead of simply dismissing them as annoying side effects, it's worth paying closer attention. Your body isn't trying to annoy you. Rather, it's speaking a new language and sending you clear signals that something fundamental is changing inside.

These symptoms are not in your head. They are direct biological reactions to the hormonal shifts taking place in your body. Once you understand these connections, you can stop simply enduring the discomfort. Instead, you begin to see them as measurable imbalances that you can actively influence.

The messages behind the most common symptoms

Every symptom has a cause, which is usually deeply rooted in your hormonal system. Let's "translate" some of the most common symptoms to understand what's really behind them.

• Hot flashes and night sweats: When estrogen levels drop, your brain's "thermostat"—the temperature regulation center in the hypothalamus—becomes disrupted. Even the slightest temperature fluctuations trigger an overreaction, sounding the alarm: "Too hot!" Your body then tries to quickly get rid of heat through sudden sweating and dilated blood vessels. The result is the dreaded hot flash.

• Sleep disorders: The hormone progesterone often plays a key role here. It has a calming, anxiety-reducing, and sleep-promoting effect. When its levels drop, falling and staying asleep becomes a challenge for many women. Nighttime hot flashes that jolt you awake certainly don't help.

• Weight gain, especially around the abdomen: Estrogen plays a role in determining where your body stores fat. As estrogen levels drop, fat storage shifts away from the hips and thighs directly to the abdominal area. At the same time, metabolism slows down, and age-related muscle loss exacerbates the problem. This suddenly makes weight control much more difficult.

• Mood swings and irritability: Estrogen has a direct connection to mood-regulating neurotransmitters in the brain, such as serotonin and dopamine. The strong fluctuations during perimenopause can therefore feel like an emotional roller coaster – everything from anxiety and sadness to inexplicable anger is possible.

You are not alone in your experiences.

It's important to know: What you're experiencing is completely normal. In Germany , two-thirds of the over 9 million women going through menopause struggle with moderate to severe symptoms that significantly impact their daily lives. The most well-known symptom, hot flashes, affects up to 85 percent of all women, often accompanied by sleep disturbances, exhaustion, and emotional tension. The experts at Wexxeljahre can tell you more about just how widespread these symptoms really are .

Your symptoms are not a sign of weakness, but measurable biological signals. They show you where your body needs support to find its new balance.

Recognizing these signals for what they are – namely, concrete indications of a hormonal imbalance – is the first crucial step toward improvement. Instead of groping in the dark, you can specifically investigate the causes. You can read more about the various symptoms of menopause and their underlying causes in our related article.

From suspicion to certainty

The good news is: you don't have to guess what's going on in your body. The "language" of your hormones can be measured and analyzed. A look at your personal hormone levels can finally bring clarity and show you which imbalances might be behind your symptoms.

A mybody-x hormone test gives you the opportunity to easily get an initial overview of your hormone levels from the comfort of your own home. With this knowledge, you can not only better understand your body's signals, but also take targeted steps to actively manage your well-being and confidently navigate menopause.

Which hormones and blood values ​​really matter now?

To understand what's behind your symptoms, we need to take a closer look at the unsung heroes in your body: your hormones. Imagine them as a finely tuned orchestra. As long as they're all playing in harmony, you feel energized, balanced, and simply good. But during menopause, this orchestra falters – some instruments become quieter, others louder, and the entire interplay is disrupted.

This hormonal chaos is precisely the reason for the many typical symptoms of menopause in women . The good news is: you can find out which instruments in your hormonal orchestra are out of tune. A blood test provides the crucial clues.

The main characters in the hormone drama

During menopause, four hormones in particular take center stage, and their interplay changes dramatically. They are the key players that significantly influence your well-being.

• Estradiol (the most important estrogen): This hormone is a true all-rounder. It not only ensures a regular menstrual cycle, but also keeps your skin elastic, your bones strong, your mood stable, and your memory sharp. A drop in estradiol levels explains symptoms such as hot flashes, dry skin, joint pain, and the dreaded "brain fog."

• Progesterone: Many call it the "feel-good" or "calming hormone." It promotes deep, restful sleep and has a balancing effect on the psyche. If progesterone levels drop—which often happens early in perimenopause—sleep disturbances, inner restlessness, and irritability are frequently the result.

The ratio of estrogen to progesterone is crucial for your balance. Often, progesterone levels drop first, while estrogen levels still fluctuate significantly. This imbalance, known as estrogen dominance, can exacerbate many symptoms during perimenopause.

The control hormones from the brain

While the ovaries reduce their production, your brain desperately tries to counteract this. Two hormones from the pituitary gland become important indicators in this process.

• FSH (follicle-stimulating hormone): This hormone's job is to stimulate the ovaries to produce estrogen. When the ovaries no longer respond properly, the brain releases more and more FSH – it's essentially "shouting" louder in the hope of being heard. A persistently elevated FSH level is therefore a clear sign that you are going through menopause.

• LH (Luteinizing Hormone): LH is actually responsible for ovulation. Its levels also rise during menopause because the communication between the brain and ovaries simply no longer functions properly.

Important supporting roles you should know about

Your hormonal system is a complex network. Therefore, other factors can also significantly influence your well-being during this phase. Symptoms such as fatigue or weight gain are not always solely attributable to sex hormones.

• TSH (thyroid-stimulating hormone): The thyroid gland is the engine of your metabolism. An underactive thyroid, which is indicated by an elevated TSH level, often causes symptoms very similar to those of menopause: weight gain, fatigue, and depressive moods.
• Cortisol: The famous stress hormone. Chronic stress leads to persistently high cortisol levels, which in turn promotes sleep disorders, cravings, and the storage of abdominal fat – all problems that are already present during menopause.
• Vitamin D: Strictly speaking, it's also a hormone and essential for strong bones. Since the risk of osteoporosis increases after menopause, an adequate vitamin D level is now particularly important.

Your path to clarity: A look at your values

As you can see, the interplay is quite complex. Guessing which hormone is responsible for your symptoms is like flying blind. A blood test can finally shed light on the matter and provide you with a clear data basis.

With a simple at-home test, you can check your most important hormone levels and get a first impression of your personal hormonal situation. A mybody-x hormone test measures relevant markers, providing you with valuable insights. Want to learn more? Our guide explains everything you need to know about at-home hormone testing . This knowledge is an invaluable foundation for taking targeted action and speaking with your doctor or health coach in a well-informed manner. It's your first, crucial step towards taking control of your well-being again.

Your path to greater well-being: What you have in your own hands

Understanding the hormonal changes that occur during menopause is the first important step. But true well-being only comes when you put this knowledge into practice. That's why we'll now look specifically at strategies you can use to actively take control of your quality of life and improve it in a targeted way.

Your body is currently reorganizing itself. Instead of fighting against it, you can now wonderfully support it. The foundation for this is three powerful pillars that you can immediately integrate into your daily life: nutrition, exercise, and stress management.

Pillar 1: The right diet as a hormone booster

What ends up on your plate now has an even greater impact on your well-being. Your metabolism slows down a bit, and your body reacts more sensitively to certain foods. However, a mindful diet can help alleviate symptoms and give your body exactly what it needs right now.

Protein is your new best friend
As we age, our bodies tend to lose muscle mass. Proteins are the building blocks of your muscles and specifically counteract this process. More muscle means a more active metabolism – and that helps tremendously against unwanted weight gain around the abdomen.

• Your goal: Include a good source of protein in every main meal.
• Good sources: Lean meat, fish, eggs, legumes (such as lentils or chickpeas), tofu, Greek yogurt and quark.

Healthy fats for nerves and hormones
Omega-3 fatty acids are especially valuable right now. They are essential for hormone production and have anti-inflammatory properties. They can also help balance mood swings and counteract the dreaded "brain fog."

• Focus on: Fatty fish (such as salmon or mackerel), flaxseeds, chia seeds, walnuts and high-quality olive oil.

Dietary fiber for stable blood sugar
Foods rich in fiber keep you feeling full for longer and prevent cravings. How? They ensure that your blood sugar levels remain stable. This is extremely important because significant blood sugar fluctuations can exacerbate hot flashes and fatigue.

• Include more: vegetables of all colors, whole grain products, oatmeal and legumes.

Every woman is different. What works for your friend might not be the best solution for you. This is precisely where a mybody-x nutrient test can provide valuable insights. It reveals whether you might have undetected deficiencies – for example, in vitamin D, iron, or B vitamins – that could be draining your energy.

Pillar 2: Exercise as a shield against weight gain and bone loss

Exercise during menopause isn't optional, it's essential – but it needs to be done right. It's not about exhausting yourself every day, but about providing targeted stimuli that your body needs right now.

Strength training for metabolism and bones
Now is the perfect time to start (or intensify) strength training. Building muscle not only boosts your metabolism but also strengthens your bones. This is the best way to prevent osteoporosis.

Endurance training for heart and good mood
Regular, moderate endurance training such as brisk walking, cycling, or swimming strengthens your cardiovascular system. It's also a fantastic mood booster because it promotes the release of endorphins.

A good mix could look like this:

1. Strength training 2-3 times per week: Focus on exercises for large muscle groups.
2. 2-3 times per week moderate endurance training: 30-45 minutes each time to get your heart pumping.
3. Incorporate movement into your daily routine: Take the stairs instead of the elevator and include regular walks in your schedule. Every step counts!

Pillar 3: Stress management for inner balance

Chronic stress is like adding fuel to the fire during menopause. The stress hormone cortisol promotes the storage of abdominal fat, disrupts sleep, and can even intensify hot flashes. Active stress management is therefore not a trivial matter, but a crucial factor for your well-being.

• Breathing exercises: Just a few minutes of deep, conscious breathing each day can immediately calm your nervous system.
• Mindfulness and meditation: These techniques help you to step off the endless carousel of thoughts and arrive in the moment.
• Nature and gentle exercise: Time spent in nature, yoga or stretching have been proven to reduce stress.
• Set priorities: Learn to say "no" sometimes, and schedule regular time out just for yourself.

Your personal timetable with mybody-x

These strategies provide an excellent foundation for every woman. However, to truly take the right steps for you, you need to know your individual starting point. A mybody-x hormone test can show you exactly how your personal balance of estrogen, progesterone, and other important hormones is.

With your specific test results in hand, you can take much more targeted action. For example, if your test shows a significant progesterone deficiency, you could prioritize stress management and sleep-promoting measures even more. The personalized recommendations from your test results provide you with a clear roadmap to not only combat symptoms but also address the underlying causes – so you can navigate menopause with confidence and energy.

Frequently asked questions about menopause

Menopause raises many questions – that's perfectly normal. This time of transition is complex and often accompanied by uncertainty. That's why we've compiled the answers to the questions we encounter most frequently. We hope this will help you clear up any remaining doubts and give you more confidence on your journey.

Am I already going through menopause at the beginning of my 40s?

Absolutely, that's not only possible, but actually quite typical. The first phase, the so-called perimenopause, knocks on the door for most women in their early to mid-40s. It often announces itself subtly – with initial hormonal fluctuations that manifest as irregular cycles, sleep disturbances, or mood swings. And this often begins years before menstruation stops completely.

Do I always have to go to the doctor immediately if I have symptoms?

Not necessarily. Many women cope well with mild to moderate symptoms by adjusting their lifestyle. Often, even small changes in diet, exercise, and stress management bring about a significant improvement.

However, if the symptoms are severely impacting your life, restricting your daily activities, or if you are simply unsure, you should make an appointment with a doctor. This will allow serious illnesses to be ruled out and options such as hormone replacement therapy to be discussed.

A blood test can be a great first step to gain clarity. With a mybody-x hormone test , you can easily check the most important values ​​from home and have a solid basis for your discussion with your doctor.

Can I still get pregnant during menopause?

Yes, as long as you still get your period – even if it's very irregular – pregnancy is theoretically possible. While fertility declines rapidly during perimenopause, ovulation can still occur occasionally. Only after you have n't had a period for twelve consecutive months , and thus have officially reached menopause, can you rule out pregnancy naturally.

Why am I gaining weight even though I eat and exercise the same as always?

Countless women know this feeling – and it's frustrating. This is due to a combination of several factors:

• Hormonal chaos: The falling estrogen level causes our body to store fat more readily in the abdomen than in the hips and thighs.
• Slower metabolism: With age, the body simply uses less energy at rest. The basal metabolic rate decreases.
• Muscle loss: From about age 40, we lose muscle mass – and muscles are our most important calorie burners.

The result: With the same calorie intake and exercise, we suddenly gain weight. The best countermeasures are a protein-rich diet to stay full longer and targeted strength training to maintain muscle mass.

Are hot flashes actually dangerous?

They aren't directly dangerous, but they can severely impair quality of life. Those who constantly wake up drenched in sweat at night suffer from sleep deprivation, which affects them throughout the day. These symptoms arise because hormonal fluctuations disrupt our brain's internal thermostat.

Interestingly, recent studies suggest that very frequent and intense hot flashes could be an early indicator of a potentially higher risk of cardiovascular disease. All the more reason to take them seriously.

What can I do if I don't want to take hormones?

Traditional hormone replacement therapy isn't the only option. You have many other ways to manage your symptoms. A healthy lifestyle is always the foundation.

1. Nutrition: Eat a diet rich in protein and fiber and avoid sugar. This keeps blood sugar levels stable and helps with weight management.
2. Exercise: The perfect combination is strength and endurance training. This not only strengthens muscles and bones, but also improves your mood.
3. Stress management: Techniques such as yoga, meditation or simple breathing exercises have been proven to alleviate hot flashes and sleep disorders.
4. Herbal remedies: Some women swear by the power of plants like red clover, black cohosh, or soy. They contain phytoestrogens, which can have a soothing effect.

Your journey through menopause is as unique as you are. There's no one-size-fits-all solution. The key to success lies in listening to your body and figuring out what feels good for you right now.

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With mybody-x self-tests, you get a clear picture of your hormonal status. Use this knowledge to take control of your health and navigate menopause with confidence and knowledge. Discover the right tests for you now at https://mybody-x.com .