Menopause: Understanding Symptoms and Finding Hormonal Balance

What is menopause?

If it has been at least 12 months since your last period, you can assume you are in menopause. Menopause refers to the natural point in a woman's life when menstrual periods permanently stop. For most women, this occurs between the ages of 45 and 55.

The phase before this is called perimenopause. For many women, this is a difficult time. It makes many women aware that they are getting older and can also be associated with symptoms. It usually lasts several years, but it doesn't have to be a purely challenging time.

Symptoms arise from hormonal changes. These are entirely natural in a woman's life, as estrogen and progesterone concentrations decrease during perimenopause. This creates a hormonal imbalance that can affect numerous processes in the body.

Many women in menopause suffer from sleep problems. The hormonal changes during this phase can also lead to excessive sweating, especially at night. In addition, there are emotional symptoms and other physical changes.

Every change is difficult, and menopause is no exception. However, there are various methods that can support you during menopause. To address your personal symptoms as effectively as possible, it is important to first understand the process.

What happens in the body during menopause?

Menopause is not a sudden event, but rather the result of a natural process.

Even at birth, as a woman, you have a limited number of egg cells (follicles) in your ovaries. Over the course of your life, this egg cell reserve continuously decreases due to the monthly cycle and regression processes.*¹

Estrogen is produced during follicular maturation. When only a few follicles remain, the production of this hormone also decreases.*¹

And why all this? Biologically, menopause is an unavoidable part of aging: egg reserves are finite. Once they are depleted or significantly reduced, hormonal processes can no longer function as before.*¹

It is clear that this transition is a natural event that every woman experiences at a certain age. Some women hardly notice this transition because they have no or few symptoms. However, most women experience at least some of the symptoms.

Common Menopausal Symptoms

When hormonal balance falters, many typical symptoms appear. Not all symptoms occur in every woman, and often they have different intensities. However, it often helps just to know what to expect:

• Hot flashes and night sweats: Sudden blushing and feelings of warmth occur especially at night. This exacerbates sleep problems during menopause and can also be very uncomfortable for the affected woman.
• Difficulty falling asleep and staying asleep: Hormonal fluctuations are usually the primary cause of sleep disturbances during menopause. They can significantly impair sleep quality and thus drastically affect your daily life. It is therefore not surprising if you often feel weak and sluggish during this phase.
• Emotional symptoms: Irritability and mood swings can occur when hormonal balance falters. This is because the drop in hormones also affects serotonin and other neurotransmitters.
• Physical changes: A typical symptom is weight gain, which is mainly concentrated in the abdominal area. Muscles and bone density can also decrease. This is not only an additional burden on the body but also mentally difficult to accept.
• Sexuality and intimacy: Dry mucous membranes and decreased libido often affect partnerships. In addition, they can negatively impact your self-image and thus present you with new challenges.
• Physical well-being: Other complaints that can occur include joint pain, poorer skin elasticity, thinning hair, cramps, or nervousness.

Most of these symptoms lead to new uncertainties, so it's not just the body undergoing a change. Mentally, women in this stage of life also have to reorient themselves and rediscover who they are. This is not easy! But there are some measures that can help you make the transition a little less challenging.

Why selected ingredients can be beneficial

Herbal remedies, vitamins, and minerals are not miracle cures, but they can play a significant supporting role:

• Black Cohosh

Black cohosh is a herbal ingredient traditionally used in products for women during certain life stages.*²

• Ashwagandha

An adaptogenic herb credited with a balancing role. Studies show that the effects of Ashwagandha not only improve sleep quality. Mental resilience can also be increased by this supplement. It is therefore ideal to support you through this volatile phase of life.*³

• Red Clover Extract

This plant has a real specialty. The isoflavones contained in red clover act similarly to the body's own estrogen. In combination with other components, this secondary plant compound can help gently promote hormonal balance. Red clover isoflavones are not a substitute for female estrogen but can make the sudden drop somewhat more pleasant.*⁴

• Magnesium

This mineral is often overlooked but is particularly important. It regulates muscle and nerve functions and calms the nervous system. A deficiency can therefore be unfavorable, especially during this phase of life, as it attacks precisely the areas that would support you during hormonal changes. Magnesium intake can certainly be useful in improving psychological symptoms and problems with calming down during menopause.

• Vitamin D3

D3 is an essential vitamin, especially during menopause. It is associated with bone health, immune defense, and a positive effect on mood.*⁵

Behaviors for better hormonal balance

In addition to supplements, a holistic approach helps to better manage and reduce symptoms. Body and mind are equally important and must be considered in different ways:

• Small dietary tips for menopause:

Micronutrients are super important to keep your body in balance. Therefore, especially in such a transformative phase, it makes sense to focus on a plant-based diet. Plenty of fresh vegetables, fruits, legumes, and whole grains can be key.*⁶

You can also make sure to incorporate foods with phytoestrogens into your diet. These include red clover, soy, and flaxseed, among others. They can mildly help buffer hormonal fluctuations.*⁴

Reduce triggers like caffeine, alcohol, spicy foods, and tobacco. These substances often intensify feelings of heat and sleep problems.*⁷

• Regular exercise & strength training

It is important for your body that you exercise regularly. A mix of strength training, endurance, and flexibility is particularly beneficial.

However, the focus should be on strength training, as this is the most effective way to build muscle. These can not only help you lose weight but also maintain bone density.*⁸

• Healthy sleep & stress management

Especially if you have trouble falling asleep or staying asleep, it is important to develop good sleep hygiene. This means for you: regular sleep times, a dark, cool bedroom, and avoiding screens before bed. Many people find quiet evening activities like meditation or reading helpful.*⁹

Hormonal fluctuations are a stress factor for your body. Therefore, general stress management is also very important. Relaxation techniques such as breathing exercises, yoga, progressive muscle relaxation, or simply walks can help you lower your stress levels. This ensures emotional balance.

• Lifestyle & self-care

There are other small factors that can influence your well-being during this time. Cultivate social contacts, hobbies, and activities that bring you joy. This strengthens psychological resilience.

Even clothing and environment can have an impact. To avoid sweating, it can help to wear clothes made of natural materials and avoid plastic fabrics. You should also adjust the room temperature as needed.

• Health check-ups & consultation

Have your blood values checked regularly. Iron, vitamin D, and thyroid are important basic values that you should have checked. Bone density and hormone status are also valuable data that can help you specifically support your body.

Why Meno Ease is your ideal companion during menopause

Our liposomal Meno Ease was specifically developed to promote your well-being during menopause. It is not a substitute for medical therapy. Nevertheless, it is a strong companion on your journey to greater hormonal balance.

What Meno Ease offers:

• Black Cohosh for supportive care of female well-being.
• Ashwagandha to reduce stress and calm mind and body
• Red clover isoflavones for gentle support of heart, bones, and emotional balance
• Magnesium against nervous tension, cramps, and to promote restful nights
• Vitamin D3 to strengthen defenses, mood, and resilience

Meno Ease is a high-quality liposomal formulation for optimal nutrient absorption. In combination with a healthy diet, regular exercise, and good sleep hygiene, Meno Ease helps you experience menopause as balanced as possible.

Sources:

*¹: Camon, C., Garratt, M., & Correa, S. M. (2024, December 13). Exploring the effects of estrogen deficiency and aging on organismal homeostasis during menopause. Nature Aging, 4(12), 1731–1744. https://doi.org/10.1038/s43587-024-00767-0 (nature.com)

*²: Sadahiro, R., Matsuoka, L. N., Zeng, B.-S., et al. (2023, July 1). Black cohosh extracts in women with menopausal symptoms: An updated pairwise meta-analysis. Menopause, 30(7), 766-773. https://doi.org/10.1097/GME.0000000000002196 (ncbi.nlm.nih.gov)

*³: Gopal, S., Ajgaonkar, A., Kanchi, P., Kaundinya, A., Thakare, V., Chauhan, S., & Langade, D. (2021). Effect of an ashwagandha (Withania somnifera) root extract on climacteric symptoms in women during perimenopause: A randomized, double-blind, placebo-controlled study. Journal of Obstetrics and Gynaecology Research, 47(12), 4414-4425. https://doi.org/10.1111/jog.15030 (pubmed.ncbi.nlm.nih.gov)

*⁴: Kang, I., Rim, C. H., Yang, H. S., Choe, J.-S., Kim, J. Y., & Lee, M. (2022). Effect of isoflavone supplementation on menopausal symptoms: A systematic review and meta-analysis of randomized controlled trials. Nutrition Research and Practice, 16(Suppl 1), S147-S159. https://doi.org/10.4162/nrp.2022.16.S1.S147 (pubmed.ncbi.nlm.nih.gov)

*⁵: Anagnostis, P., Livadas, S., Goulis, D. G., Bretz, S., Ceausu, I., Durmusoglu, F., Erkkola, R., Fistonic, I., Gambacciani, M., Geukes, M., Hamoda, H., Hartley, C., Lindén Hirschberg, A., Meczekalski, B., Mendoza, N., Mueck, A., Smetnik, A., Stute, P., van Trotsenburg, M., Rees, M., & Lambrinoudaki, I. (2023). EMAS position statement: Vitamin D and menopausal health. Maturitas, 169, 2–9. https://doi.org/10.1016/j.maturitas.2022.12.006 (pubmed.ncbi.nlm.nih.gov)

*⁶: The Menopause Society. (2025, May 28). Plant-based diet proven effective for weight loss and hot flashes. Press release. Menopause. Retrieved on 31.03.2026, https://www.menopause.org/wp-content/uploads/press-release/Plant-Based-Diet-Proven-Effective-for-We…;

*⁷: Cancer.ie. (2025). Menopause, Diet & Cancer: Food Triggers for Hot Flushes. Health guidelines. Retrieved on 31.03.2026 from https://www.cancer.ie/sites/default/files/2025-05/V7%20The%20Menopause%20Plate%20SHORT.pdf

*⁸: González-Gálvez, N., Moreno-Torres, J. M., & Vaquero-Cristóbal, R. (2024, February 14). Resistance training effects on healthy postmenopausal women: A systematic review with meta-analysis. Climacteric. Advance online publication. https://doi.org/10.1080/13697137.2024.2310521 (ncbi.nlm.nih.gov)

*⁹: Original Article. (2025, March). Instructional tips of sleep hygiene and its effects on sleep quality among menopausal women. Egyptian Journal of Health Care, 16(1). https://ejhc.journals.ekb.eg/article_427465_659a7c3d9c9f58bc68e4f96370c317fbd1d8a13d0.pdf (ejhc.journals.ekb.eg)