Direct Answer: Menopause has three main stages β perimenopause, menopause, and postmenopause. Each stage brings unique hormonal changes, symptoms, and health risks. Understanding these shifts helps women choose the right lifestyle, nutrition, and supplement support.
𧬠The Science of Hormonal Change
Menopause isnβt a single event β itβs a gradual transition in which the ovaries reduce their production of oestrogen, progesterone, and testosterone.
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Oestrogen β regulates periods, bone strength, skin hydration, and brain function. Its decline drives most menopause symptoms.
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Progesterone β balances oestrogen and supports sleep. Its early drop in perimenopause often causes irregular bleeding and anxiety.
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Testosterone β though lower in women, it influences libido, energy, and muscle mass, and also declines gradually with age.
π The Three Stages of Menopause
1οΈβ£ Perimenopause: The Transition Phase
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When it happens: Usually late 30s to mid-40s.
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Hormones: Progesterone falls first, then oestrogen fluctuates wildly (sometimes high, sometimes very low).
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Symptoms: Irregular periods, heavy bleeding, hot flushes, mood swings, brain fog, sleep disturbances, breast tenderness, anxiety.
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Duration: 4β10 years.
Lifestyle Support in Perimenopause:
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Balance blood sugar β frequent dips in oestrogen can trigger cravings and mood changes. Eat balanced meals with protein, healthy fats, and fibre.
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Support sleep β winding down routines, limiting caffeine/alcohol, and using calming nutrients like magnesium glycinate help reduce insomnia.
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Exercise for stress β yoga, walking, and strength training counter cortisol spikes and improve resilience.
π Supplement option: PERI blend, with maca, red clover, inositol, and ginseng for energy, mood balance, and gentle hormone support.
2οΈβ£ Menopause: The Final Period
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When it happens: Officially diagnosed after 12 months without a period. Average age: 51.
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Hormones: Oestrogen and progesterone drop to consistently low levels; testosterone continues to decline.
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Symptoms: Hot flushes, night sweats, low libido, vaginal dryness, joint aches, fatigue, depression, brain fog.
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Risks: Bone loss accelerates, heart health changes, and skin/hair ageing speeds up.
Lifestyle Support in Menopause:
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Strength training β combats bone loss and muscle wasting (sarcopenia).
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Protein-rich diet β aim for ~1.2g protein/kg bodyweight daily to preserve muscle and metabolism.
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Weight-bearing activity β walking, resistance bands, or weights protect bone density.
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Hydration & skin health β falling oestrogen reduces skin hydration, so prioritise fluids, omega-3s, and antioxidants.
π Supplement option: MENO blend, with soy isoflavones, sage, dong quai, CoQ10, resveratrol, and grape seed extract to balance symptoms and protect long-term health.
3οΈβ£ Postmenopause: Life After Menopause
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When it happens: From the day after menopause, for the rest of life.
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Hormones: Oestrogen, progesterone, and testosterone remain very low.
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Symptoms: Hot flushes may ease, but vaginal dryness, skin thinning, low libido, and osteoporosis risk persist.
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Risks: Osteoporosis, cardiovascular disease, urinary tract infections, and metabolic changes.
Lifestyle Support in Postmenopause:
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Bone health focus β vitamin D, calcium, and weight training are essential.
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Heart protection β a Mediterranean-style diet rich in omega-3s, fibre, and antioxidants supports cardiovascular health.
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Cognitive support β omega-3s, B-vitamins, and exercise protect brain health.
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Sexual health β hydration, phytoestrogens, and pelvic floor exercises can help with vaginal dryness and bladder weakness.
π Nutrient support: TRINITY multivitamin, with:
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Vitamin Dβ + Kβ + calcium for bones
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Magnesium glycinate for sleep and calm
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B-complex + iron for energy and cognition
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Zinc + selenium for repair and thyroid function
π Explore TRINITY here
π Explore MENO here
π§ Summary
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Perimenopause = fluctuating hormones, irregular cycles, mood and sleep issues.
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Menopause = permanent low oestrogen/progesterone, hot flushes, dryness, and fatigue.
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Postmenopause = long-term risks like osteoporosis and heart disease.
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Lifestyle changes (strength training, diet, stress reduction) are vital at every stage.
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PERI supports transition, MENO supports hormone decline, and TRINITY covers essential nutrients for resilience.
π Explore TRINITY here
π Explore MENO here
β FAQs: Stages of Menopause
Q: Whatβs the earliest sign of perimenopause?
A: Irregular periods and mood changes, often caused by dropping progesterone.
Q: Does menopause end?
A: No β after 12 months without periods youβre postmenopausal, but low hormone levels persist for life.
Q: How long does perimenopause last?
A: 4β10 years, but it varies between women.
Q: Can supplements help at all stages?
A: Yes β PERI, MENO, and TRINITY are designed to complement each stage naturally.
π Explore TRINITY here
π Explore MENO here
