Menopause explained: Stages, symptoms and how to support your wellbeing

Understand the three stages of menopause, common symptoms, how long they last and lifestyle habits that support wellbeing. Blackmores' guide for Aussie women.

Menopause is a natural life stage every woman will move through. It's often described as a single moment, but is more accurately a transition that unfolds over several years. In Australia, the average age of natural menopause is 51, with most women reaching it between 45 and 55.

This guide walks through the three stages of menopause, what the science says about symptoms and their duration, and the everyday habits that support wellbeing along the way. It's a starting point for anyone wanting to understand the full menopause journey, when to see a GP, and where supplements might sit within a broader routine.

What is menopause?

Menopause refers to the final menstrual period. The Australasian Menopause Society defines it as the point reached once 12 consecutive months have passed since the last period, at which time ovarian function has declined, and hormone production has fallen. Only after that 12-month milestone can menopause be confirmed retrospectively.

According to the Australian Government's menopause resource, most Australian women reach menopause between the ages of 45 and 55, with the average age being 51. The same resource notes that about 1 in 15 Australian women experience premature ovarian insufficiency (before 40) or early menopause (before 45).

Menopause happens because the ovaries stop releasing eggs and produce far less oestrogen and progesterone. It can also occur following surgery to remove the ovaries, chemotherapy or radiotherapy.

The three stages: perimenopause, menopause and post-menopause

Perimenopause

Perimenopause is the transition leading up to menopause. According to Jean Hailes for Women's Health, perimenopause usually starts around age 47 and lasts an average of 4 to 6 years, though duration varies. During this stage, hormone levels fluctuate, cycles become irregular, and menopause-type symptoms may begin.

Pregnancy is still possible during perimenopause, so contraception may still be relevant.

Menopause

Menopause is the point in time confirmed once 12 consecutive months have passed since the final menstrual period, with no other medical cause. It is a single point on the timeline rather than a stage.

Post-menopause

Post-menopause is the phase that begins the day after menopause is confirmed and continues for the rest of life. Jean Hailes explains that once you reach menopause, you are in post-menopause for the rest of your life, which makes everyday habits during this stage relevant to long-term wellbeing.

What happens after your last period?

Post-menopause brings a settling of the hormonal fluctuations that defined perimenopause. Oestrogen and progesterone remain at consistently low levels, and cycles have ended.

For many women, vasomotor symptoms such as hot flushes and night sweats gradually ease over the years that follow. Others experience these for longer. The Australasian Menopause Society notes that genitourinary symptoms of menopause, including vaginal dryness, frequently persist in older women after vasomotor symptoms have resolved.

Post-menopause, together with the effects of ageing and other lifestyle factors, is associated with changes in bone density, metabolism and cardiovascular risk profiles, which is why lifestyle and healthcare check-ins remain relevant well beyond the final period.

Common menopause symptoms women may experience

Symptoms vary widely from person to person. According to Healthdirect, commonly reported menopause symptoms include:

• Hot flushes and night sweats
• Sleep problems
• Muscle and joint aches
• Tender breasts
• Emotional changes and mood shifts
• Vaginal dryness and loss of libido
• Difficulty concentrating and memory changes

How menopause can affect sleep, mood, libido and energy

Sleep

The Sleep Health Foundation reports that around 40 to 60% of women experience sleep disturbance during peri- and post-menopause, with women commonly reporting trouble falling asleep, staying asleep, or waking earlier than they would like. Hormonal shifts, night sweats and other life stressors can each contribute.

Mood and emotional wellbeing

Fluctuations in hormones can affect emotional wellbeing. Jean Hailes notes that menopause can affect a woman's physical, mental and emotional health, and that every woman experiences it differently. Life in midlife often brings additional caring, work and financial pressures, which can layer with hormonal changes.

Libido

Changes in sex drive during menopause are common. Healthdirect lists loss of libido among typical menopause symptoms, with vaginal dryness and shifts in mood, energy and body confidence all potentially playing a role.

Energy and vitality

Many women describe changes in energy across the transition, often connected to disrupted sleep, mood shifts or the wider physical adjustments of midlife. Not every change in energy is directly caused by menopause, so persistent tiredness is worth raising with a GP to rule out other contributors.

How long menopause symptoms may last

Menopause symptoms can last several years though duration varies considerably from person to person. The landmark Study of Women's Health Across the Nation (SWAN), published in JAMA Internal Medicine, followed more than 1,400 women with frequent vasomotor symptoms and found the median total duration was 7.4 years, with symptoms persisting a median of 4.5 years after the final menstrual period.

The same study found that women who first noticed vasomotor symptoms in premenopause or early perimenopause tended to experience them for longer, with a median duration of more than 11.8 years. Those whose symptoms began after menopause tended to experience them for a shorter time, with a median of 3.4 years.

Individual experience can differ substantially from the medians, and predicting duration in advance is difficult.

Lifestyle habits that can support wellbeing during menopause

The Australian Government's Department of Health, Disability and Ageing highlights that looking after your health is important leading up to and during the menopause transition, as reduced hormones and ageing can have significant health impacts.

Move regularly. The Australian 24-hour Movement Guidelines for adults aged 18 to 64 recommend a mix of moderate to vigorous activity for 30 minutes or more on most days, muscle-strengthening activity on 2 or more days per week, and functional activities for balance and coordination on 3 or more days per week.

Prioritise sleep. The same guidelines recommend 7 to 9 hours of good quality sleep with consistent bed and wake times. The Sleep Health Foundation also suggests practical steps such as keeping the bedroom cool, using a fan and light cotton sheets to help with night sweats.

Eat a varied, balanced diet. Plenty of vegetables, wholegrains, legumes, oily fish and calcium-containing foods supports general health during midlife.

Look after mental and emotional wellbeing. Regular time outdoors, social connection and mindfulness practices may help support wellbeing across the transition.

Reduce alcohol and caffeine, particularly in the afternoon and evening, as these may contribute to sleep disruption and hot flush frequency in some people.

Understanding support options, including HCP guidance

Menopause care in Australia is individualised. The Australian Government's treatment options page outlines the categories a healthcare professional may discuss:

• Hormone treatments (menopausal hormone therapy or MHT) available as tablets, patches, gels and creams
• Non-hormonal prescription medicines, including options that target hot flushes and night sweats
• Psychological therapies such as Cognitive Behaviour Therapy (CBT), which can help with hot flushes, sleep and mood changes
• Non-prescription medicines for short-term relief of aches, pains or sleep concerns
• Complementary therapies, including some herbal medicines, dietary supplements, mindfulness and yoga, which may be helpful for some people.

A GP is a helpful first point of contact. They can talk through symptoms, rule out other causes, and, where appropriate, refer to a menopause specialist or allied health professional such as a dietitian, exercise physiologist or psychologist.

Where supplements may fit within a broader menopause routine

Supplements are one part of a broader lifestyle approach and are not a substitute for a balanced diet, sleep, movement or professional healthcare support. They may sit alongside these foundations for those looking for additional everyday support through the menopause transition.

Blackmores' Peri & Menopause range has been formulated with the different stages of menopause in mind.

Blackmores Peri & Menopause Balance is a formulation containing saffron (Crocus sativus), fenugreek (Trigonella foenum-graecum) and ashwagandha (Withania somnifera). The formulation may help support a healthy stress response, maintain emotional wellbeing and support healthy sleep patterns in peri-menopause women, and may help decrease symptoms of menopause, including hot flushes and night sweats.

Blackmores Post Menopause Wellness is formulated with calcium, vitamin D, magnesium, L-theanine and fenugreek (Trigonella foenum-graecum). It is designed to support general health and wellbeing in post-menopause, contributing to bone health, energy production, vitality and healthy libido, while helping to calm the mind and support a healthy stress response. This product is for adults only and is not recommended for use by pregnant or lactating women.

Both formulations sit alongside diet and lifestyle rather than replacing them. Vitamins and minerals can only be of assistance if dietary intake is inadequate. If you're considering a supplement, speaking with a healthcare professional can help you decide whether it fits your circumstances.

When to speak to a healthcare professional

Menopause is a natural life stage, but that doesn't mean symptoms need to be managed alone. A GP visit is worth booking if:

• Symptoms are interfering with sleep, work, relationships or day-to-day activities
• Periods become very heavy, occur more often than every three weeks, or return after 12 months of no periods
• Symptoms of menopause appear before age 45
• Mental or emotional wellbeing feels persistently low or overwhelming
• You want to explore treatment options or discuss long term health considerations

A healthcare professional can help identify what's driving symptoms, rule out other causes, and work with you to develop an individualised management plan. While supplements may provide support for selected health outcomes, they should be used as part of a broader approach and are not intended to replace medical care where required.

Frequently asked questions

What age does menopause usually happen?

Most Australian women reach menopause between 45 and 55, with an average age of 51.

What is the difference between perimenopause, menopause and post-menopause?

Perimenopause is the lead-up transition with fluctuating hormones and irregular periods. Menopause is the single point marked 12 months after the final period. Post-menopause is the phase that follows and continues for the rest of life.

How long do menopause symptoms last?

One study found that the median total duration of frequent hot flushes and night sweats was 7.4 years, with symptoms continuing a median of 4.5 years after the final period. Individual experience and duration of other symptoms vary widely.

Can menopause affect sleep, mood, libido and weight?

Yes. Hormonal changes during menopause can affect each of these areas. Commonly reported symptoms include sleep disturbance, mood changes and changes in libido. Weight and body composition may also shift during midlife.

When should I see a GP about menopause symptoms?

Book a visit if symptoms are affecting daily life, if they appear before age 45, or if bleeding patterns change substantially. A GP can help rule out other causes and talk through the support options available.

Key takeaways

Menopause is a natural transition that unfolds across three stages: perimenopause, menopause and post-menopause. In Australia, the average age of menopause is 51, with most women reaching it between 45 and 55. Symptoms and their duration vary considerably.

Everyday habits, including regular movement, quality sleep, a varied diet and stress management, help support wellbeing across every stage. A range of medical, psychological and complementary therapy options are available through healthcare professionals. Supplements may sit within this broader approach for those seeking additional support, and a GP visit can help make sense of what's happening and what fits.

Always read the label and follow the directions for use.

Disclaimer: This article provides general information only and is not intended to diagnose, treat, cure, or prevent any disease. The information presented is not a substitute for professional medical advice. If you have concerns about your health, please consult your GP or healthcare provider for a personalised assessment and recommendations. Supplements should not replace a balanced diet.