
Menopause is a phase that every woman goes through in her life - but the way it is perceived and experienced varies. In addition to physical changes, it also affects relationships, social life and even cultural understanding. On this page you will find out what menopause means, what challenges it brings with it and how you can shape this phase of life positively.
What is menopause?
Menopause is a natural process in which the ovaries produce fewer hormones such as estrogen and progesterone. It usually occurs between the ages of 45 and 55 and is divided into three stages:
Perimenopause: The years before the last period when the first symptoms appear.
Menopause: The point at which a woman has not had a period for 12 months.
Postmenopause: The period after menopause when long-term changes may be noticeable.

Symptoms of menopause

Every woman experiences menopause differently. The most common symptoms include:
hot flashes and sleep disorders
mood swings and irritability
Vaginal dryness and loss of libido
weight gain and metabolic changes
Studies show that in Western cultures, physical symptoms are often the main focus. In other cultures, such as Asian countries, however, menopause is often viewed positively as a transition to a new phase of life. ( Source: Carla Obermeyer, “Menopause Across Cultures” )
How does menopause affect life?
Menopause is more than just a physical change. It can also bring emotional, psychological and relationship challenges.
Partnership and communication : Studies show that support from your partner is crucial. Open discussions about needs and feelings promote mutual understanding.
Cultural perspectives : In some cultures, menopause is perceived as the beginning of a respected phase of life, while in Western societies it is often reduced to negative symptoms.
What does this mean for you?
An intercultural perspective shows that menopause can also be seen as an opportunity to develop new strengths and life perspectives.

therapy options and support
Every woman experiences menopause differently, so there are different approaches to alleviate symptoms and promote well-being. The treatment options can be divided into three clusters:
Medical and hormonal approaches
Hormone replacement therapy (HRT) : A proven method for treating hot flashes, sleep disorders and vaginal dryness. It uses estrogen and/or progesterone preparations.
More about HRT on Onmeda.Non-hormonal medications : Selective serotonin reuptake inhibitors (SSRIs) can be used for mood swings or severe hot flashes.
Medical supervision : Regular consultation with a gynecologist or endocrinologist ensures that the therapy is individually adapted.
Natural and alternative methods
Herbal preparations : Products such as black cohosh, red clover or chasteberry can help with mild to moderate symptoms.
Tips on herbal alternatives at Netdoktor.Diet : A balanced diet with foods rich in phytoestrogens (e.g. soy, flaxseed) can support hormone balance.
Acupuncture : Studies show that acupuncture can relieve hot flashes and sleep disorders.
Homeopathy : Some women report positive effects from homeopathic remedies such as Sepia or Lachesis.
Psychological and holistic support
Sexual therapy : As a sexologist, I support you in overcoming challenges in your sexuality and regaining a positive body image.
Hypnosis and meditation : These techniques help reduce stress and improve sleep quality.
Exercise and mindfulness : Regular exercise (e.g. yoga, Pilates) not only promotes physical health but also emotional balance.
Self-help groups : Exchanging ideas with other women going through menopause can be empowering and inspiring.
Tips for everyday life during menopause
Nutrition : A balanced diet with plant-based foods supports hormone balance.
Recommendations from the Federal Center for Nutrition (BZfE) .Exercise : Sport not only helps with metabolism, but also lifts your mood.
Read more about exercise and health in old age at the German Society for Sports Medicine.Partnership support : Joint activities and open listening promote closeness and understanding.
Frequently Asked Questions (FAQs)
Personal advice on menopause
Read more in my guide
Do you have questions?
Do you have any questions or would you like to make an appointment? You can find all the information you need to reach me on my contact page. Write to me without obligation - I look forward to hearing from you.