In Spain, there are approximately 7.6 million women in the menopause stage, and more than 50% report suffering from associated symptoms. Additionally, 1 in 4 Spanish women continues to experience symptoms after age 60, already in postmenopause. Menopause is not a disease: it is a natural stage in every woman's life. A change that can bring symptoms, yes, but also an opportunity to reconnect with yourself, listen to your body, and take care of yourself more consciously. Understanding what happens in your body and how to support it is the first step toward a more balanced and fulfilling experience.
What is menopause and when does it begin?
Menopause occurs when the body stops ovulating and menstruation ceases for at least 12 consecutive months. It usually arrives between the ages of 45 and 55, and is preceded by perimenopause, a transition stage with hormonal ups and downs. Then comes postmenopause, a phase that can last for many years and in which the body, now without estrogen, requires special care.
During this process, estrogen and progesterone levels decrease progressively. These hormones regulated the menstrual cycle and many bodily functions. Their decline can affect different body systems.
How menopause affects the body: physical and emotional symptoms
Every woman experiences menopause differently, but some of the most frequent symptoms include:
- Hot flashes and night sweats
- Sleep problems
- Mood swings, anxiety, or sadness
- Vaginal dryness and intimate discomfort
- Decreased libido
- Changes in skin and hair
- Loss of bone mass
These symptoms are due to the hormonal drop that affects the skeletal, cardiovascular, neurological, and emotional systems.
The greatest risks in menopause affect:
- Bone health: The decrease in estrogen can lead to greater bone loss, increasing the risk of osteoporosis and fractures.
- Cardiovascular health: Hormonal changes can affect the cardiovascular system, increasing the risk of heart disease.
- Urinary incontinence: Weakening of the pelvic floor muscles, leading to urinary incontinence. Find out more about incontinence here or its solutions here.
How to take care of yourself during menopause and postmenopause: habits that improve your well-being
Exercise during menopause: benefits for bones, muscles, and mood
Exercising 2 to 4 times per week improves your bone, muscle, cardiovascular, and emotional health. Studies show benefits such as:
- Prevention of osteoporosis and falls
- Improvement of muscle mass and metabolism
- Reduction of hot flashes and sleep disorders
- Better mood and self-esteem
Nutrition during menopause: what to eat to feel good
An anti-inflammatory and nutrient-rich diet is key. A diet based on vegetables, antioxidants, calcium, and omega-3 helps to:
- Protect your bones
- Maintain muscle mass
- Regulate oxidative stress
- Improve mood and rest
It is also advisable to include high-quality protein sources such as:
- Oily fish (salmon, sardines...): rich in omega-3 and vitamin D
- Eggs: a complete source of protein and choline
- Chicken or turkey: lean meats that contribute to the maintenance of muscle mass
Skin and intimate care during menopause
With the drop in estrogen, the skin and mucous membranes also change: there is more dryness, sensitivity, and even irritation.
- Choose intimate products that respect the pH and microbiota, such as colloidal silver gel.
- Use natural supplements to improve skin elasticity and hydration from within.
- Use natural cosmetics free of hormonal disruptors.
- Hydrate with hyaluronic acid and vegetable oils.
Emotional self-care during menopause and postmenopause: tools to feel better
Techniques like mindfulness, conscious breathing, and psychotherapy provide:
- Less anxiety and better sleep
- Emotional support and mood improvement
- Greater acceptance of bodily changes
- Strengthening of self-esteem
Sleeping better during menopause and postmenopause
Establishing a sleep routine improves rest and emotional regulation:
- Go to bed and wake up at the same time
- Avoid screens at least 1 hour before sleep
- Create a dark, cool, and quiet environment
- Perform relaxing activities before bed, such as reading, having an herbal tea, or listening to soft music
Natural supplements for menopause: which ones help and why
Taking care of yourself also means nourishing yourself. Some supplements like these can alleviate symptoms and prevent complications.
- Calcium and Vitamin D: The Calcium supplement with Vitamin D strengthens bones and prevents fractures.
- Omega 3: Omega 3 takes care of the heart and balances mood.
- Magnesium: Magnesium improves sleep, relieves cramps, and supports the nervous system.
- B-group vitamins: Different B vitamins increase energy and reduce stress.
- Collagen: From menopause onwards, the body's natural production of collagen decreases, which can lead to joint problems, loss of skin elasticity, and other signs of aging. At Mr. Loris, we have collagen powder and collagen in colloidal format (if you want to know more about colloids, we explain it in our article Colloids: what they are and what health benefits they have)
Natural products for menopause: discover the Mr. Loris selection
In this stage, your body needs different rhythms, more attention. At Mr. Loris, we carefully select natural products to support you: supplements for sleep, energy, hormonal balance, and skin care.
Explore our special menopause section and find what your body needs.
