Everything you need to know about menopause

At Puissante, we love tackling a wide range of topics related to sexuality, health, and well-being, and giving women the tools to better understand their bodies. Today, we've decided to address a subject that's still too often taboo and deserves to be brought out into the open : menopause.

While the word might sometimes make you shudder, it's neither an illness nor something to be ashamed of, but a natural hormonal transition that all women go through . By learning to anticipate and manage the symptoms, you can experience a completely fulfilling menopause . Because no, your emotional, professional, sexual, and athletic life doesn't end at 50—quite the opposite!

Regardless of your age, we recommend you take a closer look at the subject: self-knowledge is the key to taking care of your body.

What exactly is menopause?

Menopause is a natural transition period involving female sex hormones : estrogen and progesterone . These hormones regulate your monthlymenstrual cycle : ovulation , premenstrual syndrome , menstruation…and all associated symptoms.

Your menstrual cycle is active from puberty (the first period is called "menarche") until menopause (the last period). During this time, your sex hormone levels drop. This results in a cessation of fertility and a whole host of other physical and psychological symptoms , some more delightful than others.

Today, menopause is very well managed . There are natural and medicinal solutions to preserve your quality of life and intimacy. But for some women, it remains a difficult transition: they must not only grieve the loss of their ability to bear children but also cope with all the consequences of the hormonal decline .

The more you learn, the less surprised you will be and the better you will experience this period.

Menopause and perimenopause: what's the difference?

Fortunately, menopause is not a sudden phenomenon: you don't wake up one morning with your estrogen levels at zero. It is preceded by a period of premenopause (also called perimenopause ) during which your estrogen and progesterone levels gradually decline. This can last several years: on average, 4 to 7 years ( Inserm ), and up to 10 years for some women.

From the onset of perimenopause , you may experience the first characteristic symptoms of hormonal transition: hot flashes , sleep disturbances , and vaginal dryness , for example. This period is particularly marked by... very irregular menstrual cycles : sometimes shorter, longer, more or less abundant or painful… your body is giving you a hard time.

Gradually, cycles become longer and ovulation less frequent. Perimenopause ends when you haven't had a period for 12 consecutive months: you are then menopausal . In France, menopause occurs on average at age 51, according to Inserm .

What are the symptoms of menopause?

We don't always know this, but the Sex hormones don't just affect the genitals. In fact, most organs in the human body are equipped with estrogen receptors: brain, heart, bones…

Your body has become accustomed to functioning normally with a certain amount of sex hormones. When it no longer has a sufficient dose during menopause , it loses some of its bearings, and that's when you observe the most bothersome symptoms.

Hot flashes and night sweats during menopause

Hot flashes and night sweats are somewhat emblematic symptoms of menopause . Called " climacteric " or " menopausal symptoms , " they are also very debilitating for some women.

In concrete terms, what does a hot flash during menopause look like ?

Your body temperature rises for a few minutes, sometimes accompanied by headaches , sweating , and a feeling of dizziness (pure pleasure...). A hot flash can occur at any time of day or night: during an important meeting, sexual intercourse, a workout, or even while you're asleep... not exactly ideal for rest or social life.

In reality, it's still a matter of hormones. Due to the estrogen deficiency, your vasomotor reflex is disrupted. Your body tries to release heat in waves to stabilize its temperature . According to the French National Federation of Colleges of Medical Gynecology , 50 to 80% of menopausal women suffer from menopausal symptoms .

Menopause: what are the consequences for your intimacy and sexuality?

Menopause also has a significant impact on your genitals and intimacy. All of these symptoms are grouped under the acronym GSUM , for Genitourinary Syndrome of Menopause . The GSUM cocktail includes:

• vaginal dryness ,

• a decrease in libido ,

• pain during sexual intercourse

• vulvar atrophy,

• vulvar irritation,

• burning sensations,

• urinary problems,

• pain during urination

• a sudden urge to urinate,

• incontinence…

At Puissante, we advocate for women to take charge of their GUM . This syndrome can have a real impact on your intimate well-being, your self-confidence, and even your relationship. During menopause, at least 1 in 2 women are affected .

“ GSUM is a chronic and progressive syndrome and, unlike hot flashes, it does not tend to improve over time; on the contrary, it worsens . Numerous studies on the impact of this syndrome have been conducted (Revive, Closer, Empower Study) and have all shown a negative impact on quality of life , particularly during sexual intercourse (loss of intimacy, vaginal discomfort, decreased libido, dyspareunia ). [...] These symptoms can be constant or occur intermittently, especially during sexual penetration, when wiping after using the toilet, etc. ” Genitourinary Syndrome of Menopause , Professor Claude Hocké, Gynecologist-Obstetrician

Once again, there are real solutions to help you find relief . The problem is that many women don't dare talk about their symptoms to a healthcare professional or even their partner. We strongly encourage you to take charge of your health and break the taboo!

Menopause and metabolic disorders

Another well-known consequence of menopause is weight fluctuations . You know the drill, it's all about hormones... and metabolism.

During menopause, hormonal deficiency impacts your basal metabolic rate. In short, this is the number of calories your body burns at rest (yes, it's a bit like magic). The higher your muscle mass, the more efficient your basal metabolic rate.

However, from the age of thirty onwards, the Women's muscle mass decreases by an average of 2% per year, and this phenomenon accelerates at menopause . The body is therefore no longer able to process calories as efficiently as before, often resulting in weight gain , and in particular, an increase in fat mass , even if you haven't changed your habits.

Beyond weight loss, muscle loss also has an influence on your entire body: your immune system, your bones, your joints, your heart… In short, you have to do everything to maintain it!

The long-term consequences of menopause

We often talk about the immediate symptoms (hot flashes, dryness, sleep disturbances…), but we sometimes forget that menopause can also have long-term health consequences , especially if it is not managed.

1. Bone fragility and osteoporosis

Estrogens play a key role in bone regeneration . After menopause, the balance between bone tissue regeneration and breakdown becomes disrupted . As a result, bones become less dense, less resistant, and less strong .
This can increase the risk of fractures, particularly in the wrist, hip, or spine. All the more reason to pamper your bones like never before!

2. Cardiovascular risks

What is less well known is that estrogen also plays a protective role for the heart. Along with the hormonal drop , there is often a slightly more sedentary lifestyle, a possible increase in blood pressure , and less effective stress regulation …

This combination can increase the risk of cardiovascular disease . Nothing to panic about, but enough to remind you that a heart needs to be maintained like a muscle (because… it is one!).

3. Pelvic disorders: incontinence, prolapse

The perineum is also put to the test during menopause. Between the loss of tissue tone and the absence of hormones to maintain elasticity, urinary incontinence , urgency, or, more rarely, prolapse (descent of organs) may occur.
Before you panic: today there are ultra-effective methods to prevent and treat these disorders, provided you do not ignore them.

Should menopause be managed?

The short answer: yes , if you feel the need.

The long answer: in France, 1 in 4 women experience severe disorders that impact their quality of life, sleep, energy, sexuality , concentration, emotions… and yet many never seek help.

Taking charge of your menopause is not about "giving in" or "weakening." It's about regaining control over your well-being.

Hormone replacement therapy for menopause

Hormone replacement therapy ( HRT) involves providing synthetic estrogen and progesterone to compensate for hormonal deficiency. It is currently the only comprehensive treatment capable of both:

• to soothe menopausal symptoms (hot flashes, sleep, mood…),

• to protect the bones, heart and certain organs,

• to improve the quality of intimate life.

Yet… only 6% of women in France use it.
Why so few? Primarily due to a highly publicized study (WHI) conducted 20 years ago under poor conditions (elderly women, over 65, with comorbidities, and inappropriate dosages). This long fueled unjustified fear surrounding the risk of breast cancer .

Today, the recommendations of the High Authority for Health have changed:

• transcutaneous prescription (patch, gel)

• minimum effective dose

• often limited duration between 5 and 10 years,

• individually adapted by a trained professional.

HRT can also be combined with local estrogens (cream, suppository) to relieve dryness and intimate discomfort , a real game changer for sexuality.

Most importantly: find a trustworthy practitioner who can listen, assess your medical history, and support you in a safe environment.

Menopause and non-hormonal solutions

Hormone therapy is not mandatory. Some women cannot (or do not wish to) take it, and others prefer to supplement it.
Good news: the range of hormone-free solutions has never been so varied.

• Photobiostimulation (LED)
  An innovative treatment that stimulates cell regeneration, particularly beneficial for weakened vulvar tissues.

• Hyaluronic acid (topical)
  Applied or injected, it restores elasticity, hydration and suppleness to the vaginal mucosa.

• Perineal rehabilitation
  Kegel balls , HIFEM chair, perineal probe, hypopressive yoga…Tonging the perineum protects continence, intimate comfort and pleasure.

• Suitable lubricants
  During intercourse, a lubricant It can transform the experience, and during menopause, it becomes indispensable for maximum comfort.

• Dietary supplements
  Made from plants, vitamins, minerals… food supplements do not act like hormones , but can support sleep, nervous system balance, skin, bones, energy, and help your body find a new balance.

Maintaining a healthy lifestyle during menopause

Taking care of your lifestyle during menopause is far from trivial: it's a real lever for better navigating this transitional period. By adjusting a few daily habits, you can support your body, preserve your energy, and reduce certain symptoms.

1. Tobacco and alcohol
   These two factors can worsen hot flashes and disrupt body temperature regulation. In some cases, a doctor may even recommend quitting smoking, depending on your medical history, to protect your heart, bones, and lung capacity. This isn't an order, but rather advice to be considered an act of self-care.

2. Food
   During menopause, diet becomes a true therapeutic tool . The goal is to provide sufficient minerals , vitamins, and essential nutrients , while supporting muscle mass and metabolic function. High-quality proteins, calcium, vitamin D, fiber , and healthy fats are prioritized to maintain bone density, energy levels, and digestive comfort.

3. Physical activity
   Exercise is one of the most effective ways to prevent the long-term effects of menopause . Muscle strengthening, moderate cardio, and joint mobility improve cardiovascular health, protect joints, maintain muscle mass, and promote better stress and sleep management. Even 30 minutes of movement a day can make a difference.
   
   Menopause should never be seen as an inevitable or silent ordeal. By understanding what's happening, you can transform this transition into a new chapter in your life, an opportunity to start a new phase and reconnect with your body . We're counting on you!