Signs and Symptoms of Menopause: Your Guide from a Certified Menopause Coach
As a certified menopause coach based in Ontario, Canada, I understand that every woman's menopause journey is unique.
At VIVIENNE STALLWOOD, I’m dedicated to helping you navigate this significant life transition with expert guidance and compassionate support.
UNDERSTANDING MENOPAUSE
Menopause is a natural transition that affects each woman differently. While the average age for menopause is 51, some women experience symptoms earlier, often beginning in their mid-40s.
Recognising these changes early can help you better manage this transition.
Key Signs and Symptoms Common Indicators Include:
● Hot flashes in women, particularly hot flashes at night
● Perimenopause breast pain and breast pain during menopause
● Irregular periods
● Mood changes and menopause anxiety
● Sleep disturbances
● Changes in weight
The Three Stages of Menopause
Early Perimenopause:
● First, noticeable changes in menstrual cycles
● Beginning of hormonal fluctuations
● Initial experience with sleep changes
● Early mood variations
● Anxiety
Late Perimenopause:
Changes in hair and skin (thinning hair, dry skin, loss of elasticity)
Temperature regulation issues (hot flashes, night sweats, or feeling cold more often)
Menopause and Post-Menopause:
Every Woman’s Experience is Different
Menopause and post-menopause are not one-size-fits-all experiences. While some women notice only mild changes, others face significant symptoms that impact their daily life.
Factors such as genetics, lifestyle, diet, and overall health all play a role in how the body adapts to hormonal shifts. Understanding your own physical and emotional needs will help you make personalised adjustments that can help manage symptoms and support long-term well-being.
Managing Common Challenges
Physical Changes
Many women experience shifts in how their body feels and functions, including:
How Nutrition Helps
Chronic inflammation can worsen joint pain and fatigue, making anti-inflammatory foods like leafy greens, berries, turmeric, and omega-3-rich fish essential.
Protein supports muscle and bone health, while magnesium-rich foods (nuts, seeds, and dark chocolate) can improve sleep quality.
Staying hydrated and limiting caffeine and alcohol can also help with symptoms like hot flashes and night sweats..
The Role of Sleep & Stress
Poor sleep worsens fatigue and increases inflammation. Establishing a consistent bedtime routine, limiting screen exposure, and incorporating stress-reducing activities (meditation, deep breathing, or gentle stretching) can promote better rest.
Emotional Well-being
Hormonal changes can also affect mood and mental health, leading to:
How Nutrition Helps
Blood sugar fluctuations can intensify mood swings and anxiety. Prioritising protein, fibre, and healthy fats at each meal helps stabilise energy and mood.
Magnesium, B vitamins, and omega-3s support brain function and stress resilience. Reducing sugar and ultra-processed foods can minimise irritability and energy crashes.
The Role of Mindset & Stress
High stress increases cortisol, which can worsen anxiety and brain fog. Mindfulness, deep breathing, or journaling can help regulate emotional responses.
Finding joyful movement (like walking or yoga) boosts mood-enhancing endorphins.
Understanding Your Timeline
Every woman’s menopause journey is different, but there are common phases:
Menopause – Confirmed once you’ve gone 12 consecutive months without a period
Post-menopause – The phase beyond menopause, where long-term health maintenance is key
Menopause is a natural transition, but it comes with physical, emotional, and hormonal changes that vary for every woman. Some may experience only mild symptoms, while others face more significant challenges.
Comprehensive Support Strategies
At VIVIENNE STALLWOOD, I focus on:
Personalised symptom management
Evidence-based lifestyle recommendations
Nutritional guidance
Emotional support
Regular progress monitoring
Professional Support in Thunder Bay offers:
● Individual symptom assessment
● Customised management plans
● Ongoing support and adjustments
● Expert guidance through each stage
How Can I Help?
As your dedicated menopause coach, I provide:
● Personalised strategies based on your symptoms
● Recipes specifically designed for perimenopause and menopause
● Practical lifestyle modifications
● Regular support and monitoring
● Evidence-based recommendations
● Emotional support and coping techniques
Your Next Steps
Managing menopause effectively is possible with the right support. Working together, I will help you:
● Understand your symptoms better
● Develop effective management strategies
● Maintain your quality of life
● Feel confident during this transition
Ready to take control of your menopause journey? Contact me at my Thunder Bay location to schedule free a consultation.
