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The menopause will happen to every woman, yet it's often surrounded by confusion, particularly when it comes to understanding when it happens.
If you’ve been frantically googling “Menopause is at what age?” then you’ll be one of the thousands of women who are seeking to better understand the changes their bodies are going through during the menopause transition.
While menopause is a normal part of ageing, the timeline varies, making it crucial to have a clear understanding of the typical stages and what to expect at each age.
For many women, not knowing the exact age at which the menopause will start can be worrying.
Some women will experience an early menopause due to genetics, surgery or premature ovarian insufficiency (POI), while others may have a late onset menopause, not experiencing symptoms until into their 50s.
This post will dive into the details, helping you understand the typical signs of menopause and how to know when it’s starting.
Whether you’re in your 30s and wondering what’s ahead, or already experiencing the menopause, this post will provide the answers you’re looking for.
Stay tuned as I debunk the myths and give you the information you need to navigate this important life transition with confidence!
So...Menopause is at what Age?
The medical definition of the Menopause is when you haven’t had a period for 12 months.
It literally means when your periods stop.
‘Meno’ means your menstrual cycle and ‘Pause’ refers to your cycle stopping.
The Menopause occurs when your ovaries no longer produce eggs and this causes your hormones, oestrogen, progesterone and testosterone to fall.
The Perimenopause means the time before the Menopause when you are still having periods but your reducing and fluctuating hormone levels are triggering all kinds of symptoms.
The average age for the Menopause is 51.
The Perimenopause typically begins in your early to mid 40s so can last a long time! (and it can happen even earlier due to genetics, surgery, medication or premature ovarian insufficiency).
Every woman's Perimenopause is different.
Here are just some of the symptoms you may experience:
Diagnosing the Menopause
According to the National Institute for Health and Care Excellence (NICE) menopause guidelines, in healthy women aged over 45 years presenting with symptoms, your doctor should:
diagnose the perimenopause based on vasomotor symptoms (hot flashes/night sweats) and irregular periods
diagnose the menopause in women who have not had a period for at least 12 months and are not using hormonal contraception
Your doctor should not need to run tests if you are over 45, diagnosis can be on symptoms alone. However, it can be difficult for your doctor to diagnose menopause if you are taking hormonal treatments, for example for the treatment of heavy periods.
They may need to consider using an FSH test to diagnose perimenopause only:
in women aged 40 to 45 years with menopausal symptoms, including a change in their menstrual cycle
in women aged under 40 years in whom menopause is suspected.
Why is understanding Menopause so important today?
As women live longer and healthier lives, many will spend a third or more of their lives in the postmenopausal stage.
Recognising the symptoms of menopause and preparing for this transition is crucial for maintaining long-term health.
Menopause affects not only fertility but can also influence women's health in other ways, such as increasing the risk of heart disease and bone loss due to reduced oestrogen levels.
With increasing awareness about women’s health, topics around menopause are finally gaining the attention they deserve.
Understanding menopause empowers women to manage their symptoms, advocate for their health and seek appropriate treatments, whether through lifestyle changes, hormone replacement therapy (HRT) or other avenues.
History and Evolution of Menopause
Historically, menopause was often misunderstood, and many women suffered in silence.
In ancient times, women who reached menopause were often seen as transitioning into a new life phase—sometimes respected as elders and wise women, but also misunderstood and stigmatised.
In more recent centuries, menopause was associated with ageing and even hysteria.
Only in the last few decades has menopause been studied more comprehensively, and its symptoms better understood.
Today, thanks to medical advancements and increased public awareness, women have more resources to help them navigate menopause, whether it's through medical treatments like HRT, natural remedies or lifestyle adjustments.
Over time, the discussion around menopause has also evolved. Once a taboo topic, menopause is now openly discussed, with campaigns, books and even workplace policies designed to support women.
With organisations like the International Menopause Society and global events such as World Menopause Day, the topic has gained traction, helping to break down the stigma and create more inclusive, supportive environments for menopausal women.
Essential Menopause Terminology
To better understand menopause, it’s important to be familiar with some key terms. Here’s a quick glossary:
Perimenopause: The transition period leading up to menopause. It can last many years, during which hormone levels fluctuate, causing symptoms like irregular periods, hot flashes and mood changes. Perimenopause typically begins in a woman’s 40s but can start earlier.
Menopause: The point in time when a woman has gone 12 consecutive months without a menstrual period. At this stage, the ovaries have stopped releasing eggs, and oestrogen levels have dropped significantly. So menopause is actually just the one day that’s 12 months from your last period.
Postmenopause: The phase following menopause, where women are at a higher risk of cardiovascular disease, bone loss and other health issues due to the lower levels of estrogen.
Oestrogen: A hormone produced primarily in the ovaries that regulates the menstrual cycle and reproductive system. During menopause, oestrogen levels decline, leading to many common symptoms such as hot flashes, night sweats, and vaginal dryness.
Progesterone: Another reproductive hormone produced in the ovaries. It helps regulate the menstrual cycle and maintain pregnancy. Levels of progesterone also decline during menopause.
Hormone Replacement Therapy (HRT) or Menopausal Hormone Therapy (MHT): A treatment for managing menopause symptoms by replenishing the body’s oestrogen and sometimes progesterone. HRT can help relieve hot flashes, night sweats, and vaginal dryness, but it’s not suitable for everyone.
Hot Flashes: A sudden feeling of heat, usually in the upper body, accompanied by sweating and redness of the skin. Hot flashes are one of the most common symptoms of menopause and can occur day or night.
Vaginal Atrophy: Thinning, drying, and inflammation of the vaginal walls due to the decrease in oestrogen. This can lead to discomfort, especially during intercourse, and is a common symptom in postmenopausal women.
Osteoporosis: A condition where bones become weak and brittle, which can happen more frequently after menopause due to lower oestrogen levels, which help protect bone density.
Tips for Managing the Menopause
Menopause can feel overwhelming, but understanding how to manage the symptoms and prepare for this life stage can make the transition smoother.
In this section, we’ll explore some best practices for managing menopause, expert advice, and common mistakes to avoid.
Whether you’re just starting perimenopause or already in menopause, these practical tips will help you take control of your health and well-being.
Educate Yourself About Menopause Stages
One of the most important things you can do is to educate yourself about menopause and its stages—perimenopause, menopause, and postmenopause.
Each stage comes with its own set of symptoms and challenges, and understanding what to expect can make the process less daunting.
Consider attending menopause events, reading expert books or following menopause health practitioners online for advice and up-to-date information.
Tip: Keep a journal to track your symptoms and any changes in your menstrual cycle. This can be a helpful resource when consulting with a healthcare professional.
Adopt a Balanced Diet
A well-balanced diet is key to managing menopause symptoms.
Incorporating foods rich in calcium, vitamin D, and omega-3 fatty acids can help maintain bone health and reduce inflammation.
Focus on whole foods like fruits, vegetables, lean proteins, and healthy fats. Also, phytoestrogen-rich foods (e.g., flaxseeds, soybeans) may help balance hormone levels naturally.
Tip: Reduce processed sugars and refined carbohydrates, as they can cause blood sugar spikes, increasing hot flashes and mood swings.
Stay Active
Regular exercise is a powerful tool in managing menopause symptoms.
Weight-bearing exercises such as walking, yoga, and strength training can help strengthen bones, improve mood, and reduce stress.
Exercise also helps maintain a healthy weight, which is important, as weight gain is a common symptom during menopause.
Tip: Aim for 30 minutes of moderate exercise most days of the week, but listen to your body—over-exercising can increase fatigue.
Consider Stress-Reduction Techniques
Menopause can amplify stress due to hormonal changes, but learning to manage stress is essential.
Mindfulness, deep breathing, yoga, and meditation can help lower cortisol levels and improve emotional stability. Taking regular breaks and practicing self-care can also make a significant difference in how you feel day-to-day.
Tip: Try short, mindful breaks throughout your day, even if it’s just five minutes to focus on your breathing or stretch.
Talk to a Healthcare Professional About Hormone Replacement Therapy (HRT)
For many women, HRT can relieve some of the most challenging symptoms of menopause, such as hot flashes, mood swings, and vaginal dryness.
However, it’s important to discuss the risks and benefits with your healthcare provider, as HRT isn’t suitable for everyone.
If you choose not to use HRT, there are natural remedies and lifestyle changes that can help.
Common Menopause Mistakes
Ignoring the Early Signs of Perimenopause
Many women dismiss early symptoms of perimenopause, assuming that mood swings or irregular periods are caused by stress or aging.
Failing to recognize the early signs means missing the opportunity to make proactive changes in your lifestyle or seek medical advice early on.
Tracking your cycle and noting symptoms like night sweats, insomnia, or forgetfulness can help you catch these changes before menopause fully sets in.
Mistake to avoid: Not seeking medical advice for abnormal symptoms. Consult your doctor if your periods are unusually heavy, too frequent, or if you're experiencing sudden, severe symptoms.
Self-Medicating Without Professional Advice
Many women turn to over-the-counter remedies or supplements to manage menopause symptoms without consulting a healthcare professional.
This can be risky, as certain supplements may interact with medications or exacerbate health conditions. It's essential to work with a professional to develop a personalized plan that suits your needs.
Mistake to avoid: Avoid using random supplements without understanding their effects. Get advice on the best supplements for your specific situation, such as calcium for bone health or probiotics for gut health.
Neglecting Bone Health
Oestrogen helps protect your bones, so when oestrogen levels drop during menopause, the risk of osteoporosis increases.
Neglecting bone health by skipping calcium or vitamin D supplements, or not engaging in weight-bearing exercises, can have long-term consequences. Osteoporosis can lead to fractures and serious health problems in later years.
Mistake to avoid: Don't wait until menopause to focus on bone health. Start incorporating bone-strengthening exercises and calcium-rich foods early in perimenopause.
Underestimating the Impact of Mental Health
The emotional and psychological toll of menopause is often underestimated.
Depression, anxiety, and mood swings are common during menopause due to fluctuating hormone levels.
However, many women downplay these symptoms, assuming it’s just part of the process. Ignoring mental health concerns can affect your overall quality of life.
Mistake to avoid: Don’t hesitate to seek support if you’re feeling overwhelmed, anxious, or depressed. Talking to a counselor, joining a support group, or discussing your symptoms with your doctor can be extremely beneficial.
Not Getting Enough Sleep
Sleep disturbances, including insomnia and night sweats, are common during menopause.
However, many women don’t prioritize getting enough quality sleep, and over time, poor sleep can increase stress, worsen mood swings, and affect physical health. Adopting good sleep hygiene practices can help manage menopause-related sleep issues.
Mistake to avoid: Avoid caffeine, alcohol, and heavy meals close to bedtime, as these can worsen sleep issues. Create a calming nighttime routine, such as reading, stretching, or practicing relaxation techniques, to promote better rest.
Ignoring Vaginal Bleeding
Changes to your menstrual cycles and unusual vaginal bleeding during menopause should be evaluated by a healthcare provider.
Underestimating Mood Changes
Mood changes and low mood are common during menopause, but should not be ignored. Seek professional help if needed.
Deeper Menopause Learning
Join Online Communities and Forums
Connecting with others who are experiencing similar menopausal symptoms can be both empowering and educational.
Online communities and forums allow you to ask questions, share experiences, and gather insights from those further along the journey.
Platforms like Facebook's menopause-focused groups are a great place to start.
Attend Menopause Events
Menopause health practitioners, medical professionals, and wellness coaches frequently host online webinars and in-person conferences focused on menopausal health.
These events cover a range of topics from managing symptoms naturally to the latest research on hormone replacement therapy (HRT).
By attending, you can hear directly from experts, ask questions, and engage in live discussions.
Work with a Menopause Coach or Specialist
For personalised advice and ongoing support, consider working with a menopause health coach or specialist.
These professionals are trained to help you navigate your symptoms, provide nutritional guidance, and offer strategies for long-term health.
A coach can offer individualised insights based on your unique needs, helping you create a plan for wellness through and beyond menopause.
Books and Websites for Deeper Learning
Books
Websites
Balance Menopause website and app Created with a single mission in mind: to make menopause support inclusive and accessible to everyone, globally. By providing medical evidence-based perimenopause and menopause information, their passion is to help people become better informed and more prepared during this time of their lives. They want to empower women, and trans and non-binary people across the world to take control of their health and bodies.
Menopause Matters An independent website offering a wealth of articles, advice, and forums related to menopause. The site covers everything from symptom management to the latest treatment options.Best for: Women looking for user-friendly, practical advice on everyday menopause issues.
Menopause is a natural phase of life, yet it can be complex and challenging for many women to navigate.
In this post, we've explored the basics of menopause, from understanding what it is and the stages women experience, to practical tips and common mistakes to avoid.
We've also provided resources for those who want to deepen their knowledge, including books, courses, and online communities.
As you continue on your menopause journey, it's important to equip yourself with the right knowledge and tools to manage your symptoms and embrace this transition confidently.
Whether you're just starting to notice signs of menopause or you're already experiencing more advanced symptoms, there are always ways to learn more and improve your well-being.
Frequently Asked Questions (FAQs)
How can I test myself for menopause?
Read my blog ‘Menopause Test Kits - Are they worth it?’ to find out.
What is the normal age for menopause?
Menopause typically occurs between the ages of 45 and 55, with the average age being around 51. It is defined as the point when a woman hasn't had a menstrual period for 12 consecutive months.
Can you be perimenopausal at 35?
Yes, perimenopause can start as early as the mid-30s (or even earlier due to genetics or surgery), though it more commonly begins in our 40s.
Can you start menopause at 40?
The Perimenopause is the time before the Menopause when you are still having periods but your reducing and fluctuating hormone levels are triggering all kinds of symptoms.
The average age for the Menopause is 51 but the Perimenopause typically begins in your early to mid 40s (and it can happen even earlier due to genetics, surgery or treatment).
What triggers early menopause?
Early menopause can be triggered by genetic factors, autoimmune conditions, medical treatments like chemotherapy or surgical removal of the ovaries. Smoking and certain lifestyle factors can also increase the risk of early menopause.
What are the 1st signs of menopause?
The first signs of the perimenopause are usually irregular or heavier periods along with hot flashes, night sweats, sleep disturbances and mood swings. Many women also experience changes in their skin and hair, as well as vaginal dryness.
How to know if menopause is starting?
The menopause begins with the perimenopause, where periods become irregular and heavier and symptoms like hot flashes, night sweats and mood changes appear. The menopause is confirmed after 12 months without a period.
The average age for the Menopause is 51 but the Perimenopause typically begins in your early to mid 40s (and it can happen even earlier due to genetics, surgery or treatment).
How long does menopause last?
The menopausal transition, known as the perimenopause, can last many years. The average age for the Menopause is 51 but the Perimenopause typically begins in your early to mid 40s (and it can happen even earlier due to genetics, surgery or treatment).
What signals the end of menopause?
The end of menopause is the day that a woman hasn’t had a period for 12 months, typically around the age of 51.
Next Steps
Ready to learn more about your health in menopause?
Start applying the tips from this post today and continue expanding your knowledge so you can thrive through the menopause!
As a thank you for making it to the end of this blog, I created a FREE Menopause Health Guide you can use to make a start on improving your menopause health.
I also offer affordable one-to-one menopause health sessions or a 12-week online programme.
Find out more about Jane’s services at www.janemackaycoaching.com or contact Jane directly at jane@janemackaycoaching.com
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
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