What every woman (from age 30) should know about menopause

Keep enjoying life with a strong, vital body

Menopause is not a disease and not an ending — it's a natural, powerful life phase that every woman goes through who is fortunate enough to grow older.

Yet it's much more than just some hot flashes and mood swings. It's a major hormonal transition that affects almost every system in your body: your brain, heart, muscles, bones, skin and even your mood.

The way you understand and support this phase — with the right lifestyle, nutrition and possibly medical support — can make an enormous difference to your health, energy and joy of life.

Menopause as an opportunity

With the right care and attention, you can still at age eighty:

Lift your grandchild to put the star on the Christmas tree
Go on a mountain hike
Start a new study or hobby
Go on a group trip with friends
And above all: continue enjoying life in a strong, vital body

A good approach helps prevent you from suffering later in life from joint pain, hair loss, fatigue, bone loss or concentration problems. It also reduces the risk of cardiovascular diseases, osteoporosis and dementia.

In short: how you deal with your health now determines how you'll feel later. Your long-term health already begins in your 20s or 30s.

How do you notice you're entering (peri)menopause?

Menopause is not a sudden moment, but a gradual change. The first signs can be subtle — and often begin several years before your last period.

Below are some common symptoms (the list is not complete):

Symptoms from your brain

Hot flashes or sweating attacks
Sleeping worse (difficulty falling asleep, waking up early)
Mood swings or feeling down
Anxiety, restlessness or panic
Irritation, irritability ("short fusitis")
Fatigue or exhaustion
The feeling that you're "not quite yourself anymore" (NFLM: Not Feeling Like Myself)

Urogenital complaints

More frequent bladder infections or incontinence
Change in sexual experience: less sensitivity, less intensity of orgasms, loss of libido
Vaginal dryness or burning sensation during sex
Changes to the labia or clitoris (atrophy: becoming thinner or smaller)

Body and movement

Joint and muscle pain
Less energy, stiffer or slower recovery after exertion

Questionnaires and tests exist that you can use together with your doctor to see exactly where you stand and which treatment or guidance best suits you.

What can you do — starting from your 20s or 30s?

Menopause is not a sudden storm, but a slowly changing climate. By investing in your health nów, you build a solid foundation for later.

Cherish your muscles See your muscle mass as your best friend: it protects your bones, regulates your metabolism and gives you strength.
- Do strength training (at home or at the gym)
- Move daily
- Eat sufficient proteins
Guard your sleep Good sleep is essential for recovery, hormonal balance and mental rest. Ensure fixed rituals and avoid screens just before bed.
Build strong bones Strong bones are your foundation.
- Move, jump, walk, dance
- Eat calcium-rich foods
- Ensure sufficient vitamin D and K2 (see also osteoporosis prevention)
Maintain your social network A warm network of friends and family protects against stress, depression and even physical aging. Travel, plan dinners, laugh together – that's also health.
Get to know your body Know what your body looks like and feels like. Use a mirror and look with curiosity, not with judgment. Knowledge of your own body is power.
Stop smoking Smoking accelerates menopause, increases the risk of heart disease and damages bones and skin. Quitting always pays off.

In conclusion

(Peri)menopause begins for most women around their 45th year, but this can be earlier or later. You don't have to wait until your complaints are serious to seek help or start treatment. If you're reading this and already recognize a lot: know that real solutions exist. With the right approach you can significantly improve your energy, sleep, libido and zest for life. Your body is changing, but it remains yóurs. Menopause is not a loss of femininity — it's the start of a new, powerful phase in your life.

This information is intended solely for educational and informational purposes. It does not replace medical advice, diagnosis or treatment by a doctor or other qualified healthcare provider. Always consult your (family) doctor if you have questions or concerns about your health or treatment.