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National Women's Health Week

May 11-17, 2025

Navigating the Road to Menopause

Navigating the Road to Menopause

Banner image featuring a solid color background with organic line shapes. The text reads “Prioritizing Women’s Health: Caring for Mind and Body May 11 – 17, 2025” Includes logos for OASH - Office on Women’s Health and NWHW.

Menopause is a natural part of aging. It happens when a woman has gone 12 consecutive months without a menstrual period—not even spotting—and has not had prior pelvic surgery. At this stage, spontaneous pregnancy is no longer possible. During this time, it’s essential to prioritize both mental and physical well-being.

The Three Stages of Menopause

Menopause happens in stages: perimenopause, menopause, and postmenopause.

Infographic with a dark purple icon of a woman with a frown and drops of sweat near her face. Under the icon is a light purple box with the text “Perimenopause The time (~2–8 years) before menopause when menopausal symptoms begin. Hormone levels go up and down, which can cause symptoms such as hot flashes and irregular periods. Perimenopause usually starts around the mid-40s.
Infographic with a dark purple icon of a calendar page with the first three days filled in. Under the icon is a light purple box with the text -- Menopause The point in time when a woman has gone 12 months without a period and spontaneous pregnancy is no longer possible. Lower hormone levels during this stage can increase the risk of some health problems, such as heart disease and bone loss. Menopause typically occurs between the ages of 45 and 55.
Infographic with a dark purple icon of a heart shape with an electronic wave inside. Under the icon is a light purple box with the text -- Postmenopause The time after menopause, which lasts for the rest of a woman’s life. While menopausal symptoms may ease, lower hormone levels continue to increase the risk of health problems.

Regular exercise, maintaining a nutrient-rich diet, and managing stress through relaxation techniques, such as yoga and mindfulness, can help support symptoms like hot flashes, sleep disturbances, and mood changes.

Additionally, staying connected with loved ones and seeking emotional support can help maintain a positive mindset during this transition. By caring for both mind and body, women can better manage the challenges of menopause, though each woman's experience is unique.

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Want to learn more about menopause? Visit the HHS Office on Women's Health menopause page for more information. 

Menopausal Symptoms and Relief

During the transition to menopause, hormone changes can disrupt a woman's menstrual cycle and cause symptoms such as hot flashes and sleep disturbances. Menopause can impact both physical and mental health, and each woman's experience is different.

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Learn more about menopausal symptoms and relief options to better understand the health impacts, how to manage symptoms, and strategies that may help during this natural transition.

Menopause Treatments

If menopause symptoms are hard to manage and lifestyle changes are not enough to provide relieve, women should talk to a health care provider. Together, they can explore treatment options to find what works best. In some cases, medication may be needed to help relieve symptoms.

Learn more about menopause treatment options from the HHS Office on Women's Health.

Light Buld IconVisit MyMenoplan.org to create a treatment plan. Users can choose symptoms and review treatment options, and the My Menoplan tool will create a personalized list for women to try on their own or talk about with a health care provider.

Health During and After Menopause

During menopause, many women experience significant physical and mental changes due to fluctuating hormone levels. As hormone levels decrease, the risk of conditions like heart disease and bone loss may increase. Mentally, women may face challenges like anxiety and depression, especially if they have a history of these conditions. Mood changes can also result from physical symptoms such as sleep disturbances or thyroid imbalances. In addition to mental health symptoms, hormonal changes during menopause may lead to cognitive difficulties, including memory problems, trouble concentrating, and brain fog.

Tips to protect mental health during menopause:

  • Prioritize self-care
  • Stay physically active
  • Establish a sleep routine
  • Talk to a health care provider
  • Seek support from friends, family, or a support group
  • Practice mindfulness and stress reduction
  • Maintain a balanced diet
  • Be patient with oneself

After menopause, the body makes much less estrogen. While this is a natural part of aging, lower hormone levels can increase the risk of certain health conditions. Other health concerns may also become more common with age. It's important to know what to expect after menopause. Knowing the steps women can take to protect their health is important for long-term well-being.

Common Health Changes After Menopause

  • Stroke risk
  • Bone health
  • Bladder control and vaginal health
  • Oral health
  • Heart health

Monique's story, from the “Menopause and High Blood Pressure: A Survivor's Story” blog Learn how Monique manages her heart health after menopause and why she encourages other women to pay attention to their blood pressure.

Monique Story - A Survivor Story
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For more information on how menopause affects health, explore the HHS Office on Women's Health Menopause and Your Health page

Resources to Learn More

All material contained on these pages are free of copyright restrictions and maybe copied, reproduced, or duplicated without permission of the Office on Women’s Health in the U.S. Department of Health and Human Services. Citation of the source is appreciated.
Page last updated: May 8, 2025