(Latin: Climacterium)
A new chapter in a woman’s nature
Menopause is not the end of womanhood – it is a new definition of it.
It is a moment when the body begins to speak a different language, and instead of fighting nature, a woman can learn to listen to it.
It is a time when the body slows down, but the soul matures, gaining a calm often unknown in youth.
Biologically, menopause is a natural stage in which the ovaries gradually stop producing eggs, and hormone levels – mainly estrogen and progesterone – decline.
This usually occurs between the ages of 45 and 55, though the pace and experience are highly individual.
It is not a disease nor a “loss of femininity.”
It is a hormonal, emotional, and spiritual transformation that every woman experiences in her own way – sometimes with storms, sometimes with a gentle breeze of change.
Subtle signals of change
Every woman experiences menopause differently, but common signs include hot flashes, night sweats, mood swings, sleep difficulties, dry skin, brittle hair, and joint or bone pain.
Although the body signals changes, it does not mean a woman is alone in this process. On the contrary – menopause is a time to listen to oneself, to the body and emotions, and to build a new relationship with the world and loved ones.
Mind, relationships, and partner support
Menopause affects not only the body but also the mind.
With estrogen levels dropping, so do serotonin and dopamine – the hormones responsible for happiness and motivation. A woman may feel emotionally unstable, overly sensitive, or even misunderstood, sometimes by herself.
Talking to a partner and loved ones is crucial. Choose calm moments to speak about yourself rather than blaming anyone:
“Lately, it’s been hard for me to manage myself because my body is changing. It’s not your fault or mine – it’s just hormones.”
A partner can be an emotional anchor: a hug, presence, a walk, a shared meal, or sometimes simply listening without judgment. Menopause is not a solitary stage – it is a time when trust, tenderness, and presence become more precious than ever.
Opening up to other women – a mother, sister, or friend – also brings relief and normalization. If emotions become overwhelming, reaching out to a gynecologist, therapist, or dietitian is a sign of courage, not weakness.
Healthy nutrition – natural support for body and hormones
Menopause is the perfect moment to reconsider daily nutrition. The body now needs more calcium, magnesium, omega-3 fatty acids, fiber, and antioxidants, which support physical health and emotional well-being.
Incorporate phytoestrogen-rich foods, such as soy, tofu, tempeh, flax seeds, and lentils, which can alleviate hot flashes and support hormonal balance. Also focus on calcium and vitamin D for bones and teeth – milk, yogurt, kefir, kale, broccoli, fatty fish, eggs, and shiitake mushrooms. Magnesium from nuts, seeds, spinach, and cocoa supports the nervous system and heart, while omega-3s from fish, flaxseed, or walnuts benefit the brain, heart, and joints.
Do not forget fiber, which regulates digestion and the gut microbiome, and antioxidant vitamins (A, C, E) for skin, hair, and blood vessels. Fermented foods such as kefir, sauerkraut, or kombucha additionally support digestion and positively affect mood.
Nutrition in menopause is not a restriction, but a friendly relationship with your body – fresh vegetables, colorful fruits, quality protein, healthy fats, and natural probiotics can become a daily ritual for health and emotional balance.
A global perspective
Around the world, women handle menopause in different ways:
- Diets: In Japan, regular consumption of soy and fermented foods reduces hot flashes and improves well-being. In Mediterranean countries, olive oil, vegetables, nuts, and fish support heart, bones, and hormones. In Southeast Asia, vegetables, legumes, and spices like turmeric or ashwagandha help maintain mental balance.
- Social support: In Southeast Asia, women benefit from group rituals and fermented soy drinks, supporting both body and emotions. In Africa, elder women act as “mothers of wisdom,” advising younger women and building a sense of security. In Western Europe, open conversations with partners and friends help share experiences and normalize emotional changes.
Menopause does not need to be a lonely stage – social and emotional support significantly improves quality of life and allows women to feel understood, accepted, and supported.
Inspiration and conclusion
Menopause is not the end, but a transformation – a time to slow down, listen to your body, and care for your health and relationships.
It is a stage where body, mind, and emotions converge in harmony – and diet, partner and family support, and self-awareness become the best allies.
This stage of life can be full of energy, wisdom, and serenity, if approached with self-love and kindness in relationships with others.
