Menopause, perimenopause, menopausal transition – what's behind these terms? They all address one common theme: the hormonal changes that every woman* experiences at some point in life. But what exactly do these terms mean, and why is it important to differentiate between them? One thing is certain: no two women experience this transition in the same way – the physical, emotional and psychosocial changes are highly individual.
On this page you will learn from a sexological perspective how hormonal changes can effect your well-being and your sexuality. Most importantly, it's about how you can navigate this phase of life conciously and positively Above all, it is about how you can shape this phase of life consciously and positively – and how I can support you in the process.
What actually “pauses” during menopause?
Menopause marks a clear point in time: a woman has not had a natural menstrual period for twelve months. This usually happens between the ages of 45 and 55, but the exact moment can often only be determined in retrospect. Menopause is a natural biological process – it signals the end of the fertile phase and the transition into a new stage of life.
But the transition begins much earlier: Perimenopause is the phase of hormonal change that can start years before menopause – in some cases up to ten years earlier. While the menstrual cycle used to be a rhythmic alternation between ebb and flow, perimenopause is more like a hormonal storm. Hormone levels fluctuate dramatically, sometimes they are unusually high, then low again. With these shifts, physical and emotional experiences can also change.
After menopause, postmenopause begins - the phase that lasts for the rest of life. While some symptoms of the hormonal transition subside, others may become more noticeable.
All of these phases together are referred to as climacteric or, more commonly, the menopausal transition. A time of change, but also of opportunity to rediscover one's own body and sexuality.
Symptoms of (peri-)menopause
No two women experience the menopausal transition in the same way. While some barely notice the hormonal changes, others suffer from a wide range of symptoms. The frequency and intensity of the symptoms vary greatly from woman to woman, although some are common amon the majority of women:
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About 70-85% have hot flashes and sweating.
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Up to 70% are affected by the Genitourinary Syndrome of Menopause (GSM), which medically encompasses symptoms such as vaginal dryness, pain during intercourse, itching, burning and frequent bladder infections.
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About 60% report mood swings and depressive symptoms.
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About 50% experience a reduced libido.
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About 50% suffer from sleep disorders.
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Up to 50% experience weight gain and metabolic changes.
How much these symptoms affect quality of life does not only depend on biological factors – psychosocial aspects also play a crucial role. Studies show that women who feel more satisfied with themselves, their relationships, and their lives often experience the transition with greater ease.
Allow yourself to redefine femininity and desire
In Western cultures, menopause is often seen as a deficiency – a loss of youth, fertility and hormonal balance. The focus is primarily on physical symptoms and the declining hormone levels. But in many other cultures, such as parts of Asia or South America, this life stage is seen as a natural transition – sometimes even as a time of newfound freedom, maturity and personal growth. How we perceive menopause has a significant impact on how we experience it. A positive and curious mindset helps us navigate the changes with greater confidence and ease.
With the resource-oriented perspective of Sexocorporel, I support you in rediscovering yourself and developing a transformed – yet equally fulfilling – sense of sensuality. I guide you in mindfully exploring your sexuality and help you navigate important questions:
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What feels good to me right now?
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What sexually arouses me today – perhaps in a new way?
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What kind of touch, what fantasies, what dynamics do I need now?
Sexual arousal is not only triggered by external stimuli – it is largely shaped by how we experience and connect with our body. This is exactly where working with sexual learning steps comes in: it provides the opportunity to consciously shape and rediscover pleasure. Because sexual joy and fulfillment do not simply disappear – they evolve. And you have the power to actively shape this transition.
Therapy options and support
Every woman experiences (peri-)menopause differently, so there are different approaches to alleviate individual symptoms and promote well-being. They can be divided into three clusters, with a combined approach often being the most effective:
Medical and hormonal approaches
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Hormone replacement therapy (HRT): A well-established method for treating menopause-related symptoms such as hot flushes, sleep disturbances, and vaginal dryness. HRT can be administered systemically (e.g., via pills, patches, or gels) to address widespread symptoms or locally (e.g., vaginal creams, rings) to specifically relieve vaginal dryness and discomfort.
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Non-hormonal medications: Selective serotonin reuptake inhibitors (SSRIs) can be used for mood swings or severe hot flushes, though some have been found to negatively impact libido.
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Medical supervision: Regular consultation with a gynecologist or endocrinologist ensures that the therapy is individually adapted. A tailored approach, considering both symptom relief and potential side effects, is essential.
Natural and alternative methods
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Herbal supplements: Products such as black cohosh, red clover or chasteberry can help with mild to moderate symptoms.
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Diet: Foods rich in phytoestrogens (e.g., soya, legumes, flaxseeds) can support hormonal balance. Additionally, ensuring an adequate intake of essential nutrients such as calcium, vitamin D, and omega-3 fatty acids can contribute to bone health, mood stability, and overall well-being.
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Acupuncture: Studies show that acupuncture can relieve hot flushes and sleep disorders.
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Homeopathy: Some women report positive effects from homeopathic remedies such as Sepia or Lachesis.
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Exercise and sport: Regular exercise promotes physical health and emotional balance. Strength training specifically counteracts muscle loss caused by lack of oestrogen and prevents injuries.
Psychological and holistic support
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Sex therapy or counseling: It can help overcome challenges related to sexuality, rediscover pleasure, restore a positive body image, and provide valuable guidance in navigating the physical, emotional, and relational changes that come with menopause.
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Hypnosis and meditation: With the help of hypnotherapy and meditation, stress can be reduced, blockages can be released and the negative influences of other symptoms can be mitigated.
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Self-help groups: Connecting with other women who are experiencing menopause, sharing personal experiences, and exchanging coping strategies can be both empowering and reassuring. Such support networks provide a sense of community and reduce feelings of isolation.
Further resources
German Menopause Society – central, neutral contact point for information on the topic of menopause in German-speaking countries.
Swiss Menopause Society, Menopause – Education Knowledge Connections – medical association that aims to provide information on the topic of "women and hormones" with current, scientifically based findings.
Hormone-controlled – The menopause podcast with Dr. Katrin Schaudig – gynaecologist and hormone specialist.
https://youtu.be/Cgo2mD4Pc54?si=HfD0VeOa9ruTXY4T – DOAC Podcast episode with Dr Lisa Mosconi, neurologist and author of the book “The Menopause Brain”.
https://youtu.be/oQqcnYcKx68?si=IwMzZ0wyMGNOBKji – DOAC Podcast Episode with Dr. Mary Claire Haver, menopause specialist and author of the book "The New Menopause"
Frequently Asked Questions (FAQs)
Do you have questions?
Feel free to reach out – I look forward to your message.