When most women start thinking about menopause, they want to know if they are “in it” or not, when will it be over, what to expect, and how to cope with it in the meantime. If you’re in or approaching that time of life, this information may help.
The definition of menopause is the first day after one year without menstruation for a woman of appropriate age (average age 51-52). However, most women and clinicians refer to “menopause” as a time of transition from regularly cycling sex hormones to very low levels of hormones.
What you can expect in menopause is very difficult to predict, since each woman experiences the “change” so uniquely. The “why” is that women’s ovaries are programmed to retire—a process that begins before we are born. We’re programmed to stop having children later in life. Many of the side effects of menopause are due to what is referred to as “estrogen withdrawal,” because, as our estrogen levels decrease as we approach menopause, the brain continues to crave more estrogen. While not all women experience hot flashes, about half do, and most women have at least one bothersome symptom that relates to a withdrawal syndrome (anxiety, palpitations, insomnia, mood swings, sweats, etc.) that may not be brief. There is essentially no test to determine how long such symptoms will last, but the range of duration for hot flashes—the most common problem—is 6 months to 3 years.
While men have a gradually decreasing but always regenerating supply of sperm, women have a finite number of eggs, which either implant for pregnancy, shed in menstrual periods, or die before those processes. When the last egg is “spent,” the reproductive function of the ovary is finished, but the ovary still provides a source of hormonal vitality beyond this time, prompting what some women may experience as “post-menopausal zest.” Menopause is not a disease, but it can put women out of sync with some of the estrogen-enhanced features, behaviors, and appearances on which they have come to rely. On the other hand, menopause offers a certain freedom as well, as if Mother Nature is saying, “Congratulations, you are off-duty. Now you may rely on your true, unadulterated personae to guide your passions—go forth and be free of hormones and periods.”
In the meantime, lifestyle strategies can help you weather the less desirable parts of menopause. Even if you’re lucky to have an “easy” menopause free of most symptoms, you should be aware that your bone density and collagen will decline and your metabolism will slow, especially carbohydrate metabolism. These changes can weaken your body and make it easy to gain weight. Making some lifestyle changes can help combat this. Strategies include:
- Increasing exercise, at least 200 minutes a week
- Lessening carbohydrates in the diet
- Increasing intake of dietary plant protein (a good source of phyto, or plant, estrogens)
- 1500 mg of calcium a day in divided amounts (preferably through food)
- Taking adequate vitamin D (at least 1000-1200 IU a day)
- Taking Omega 3 fatty acid supplements (fish or flaxseed oils, 1000 to 3000mg a day)
- Some women choose hormone replacement therapy, and others try over-the-counter herbal supplements (such as Estroven) or non-hormonal medications for symptom relief
- Some women may need help with changes in libido, or painful intercourse
- Some battle depression and may need therapy or specific medication
- Meditative practices can be extremely helpful, especially with guidance from an expert
The bottom line is that menopause is normal, just as puberty is normal. As with puberty, the “change” can be famously unsettling…or beautifully smooth. This is a time to stay informed and stay healthy. Women First can help. Make a special appointment outside of your annual exam to meet with your Care Team about your concerns about menopause, and be prepared to follow up. You have many choices to help you get through this time of life positively, and the key is to understand menopause and your options.
What People Are Saying
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Lindsey Kaelin26 October 2026Trustindex verifies that the original source of the review is Google.
Truly one of the best women’s health visits I have ever had! Emily Fountain is so incredible and listened to all of my concerns and offered so many options to me that have NEVER been offered to me by any other healthcare provider before. I felt truly cared for. The staff is amazing and kind and QUICK! And the office is beautifully decorated and clean. I will never go anywhere else ever again!Posted on Google
Madison Buckner19 October 2026It can be difficult to feel heard when it comes to women’s health, however Dr. Aiken always takes her time & answers question’s thoroughly. Couldn’t recommend her enough!Posted on Google
Lauren Hayes25 September 2026Ultrasound tech, Emma, was phenomenal! She was so compassionate and took her time to make our experience great. We really appreciate the care she took during our ultrasound.Posted on Google
Sidney12 August 2026Highly recommend! From the moment I walked in to the moment I walked out, my care was thoughtful, caring, and the furthest thing from feeling dismissed at a doctor’s office. Ellie did a wonderful job making me feel heard, comfortable and validate what I had been experiencing. For a first visit, I left feeling reassured and grateful that I chose this office.Posted on Google
Charisa McMahon21 July 2026I highly recommend Audrey Fenwick. She truly takes the time to listen and never makes me feel rushed during my appointments. I always feel like my concerns are heard and taken seriously. What I appreciate most is that she’s willing to explore different treatment options rather than taking a one-size-fits-all approach. She works with me until we find a plan that we’re both comfortable with, and I always leave feeling confident that I’ve received thoughtful, personalized care. It’s refreshing to have a healthcare provider who is knowledgeable, compassionate, and genuinely invested in helping her patients feel their best.Posted on Google
Amy Curry26 June 2026Dr. Shannon was a great provider during my last pregnancy with twins! She answered every question I had, kept me in the loop on all the clinical decisions and options I had available, and made me feel safe and heard during all of my interactions with her and her staff. All of the staff at Women’s first always took great care of me and my babies no matter what concern I had at the time.Posted on Google
Rhonda Eichenberger20 June 2026They are always all so nice and welcoming. I just love Brook McAfee, APRN, she is awesome!Posted on Google
Robin12 June 2026Dr Grider is the best Doctor. Very thorough, kind and personable!Posted on Google
Cathy Carter4 June 2026I cannot tell you how pleased I am with the services provided by Dr. Anne L. Oliphant and the staff at Women First of Louisville. Dr. Oliphant and staff exhibit outstanding professionalism, punctuality and courtesy. I highly recommend Dr. Oliphant based on the fact that she is an exceptionally skilled and compassionate physician who truly takes the time to listen to her patients. Throughout my appointments, she and the staff made me feel completely at ease. She thoroughly explained my diagnosis and patiently answered all my questions without ever making me feel rushed. I had to do bloodwork during my last appointment. The clinicians and staff were especially friendly and professional as well. Dr. Oliphant’s, and the staff’s, empathetic bedside manner and clear communication elicit standout medical providers in the specialized field of menopause medicine. I believe that Dr. Oliphant has really listened to my concerns and has taken the time to support my health journey. I highly recommend her and the staff to anyone seeking personalized and highly effective care.Posted on Google
Nancy Nance3 June 2026I have been a patient here for over 25 years. The best of care for any need I have had ! Simply the best !
