Understanding the different stages of the menopause for a better experience

Updated on 2026-02-10

Summary: Understand the different stages of the menopause to better cope with them

Perimenopause is the transition period that can begin between the ages of 40 and 50 and last from two to ten years, during which hormones diminish and cycles become irregular, accompanied by numerous symptoms such as hot flushes, night sweats, sleep disturbances, mood swings, fatigue and mental fog.

Menopause is confirmed after 12 months without menstruation, marking the end of natural fertility, while postmenopause sees some symptoms lessen, but can bring other issues such as weight gain, osteoporosis and cardiovascular risks.

To make the transition easier, Lynn Goneau recommends taking action on lifestyle: stress management (breathing, adaptogenic plants), reducing caffeine and alcohol, improving sleep (fewer screens, light meals, walking after dinner), balanced diet and, if necessary, support with natural supplements such as Meno Calm of Sisu.

1. Understanding the phases of menopause

Perimenopause generally begins between the ages of 40 and 50 and can last from two to ten years. Hormones gradually diminish, cycles become irregular and several symptoms appear. Menopause is confirmed after 12 months without menstruation, marking the end of natural fertility. Postmenopause follows, with a reduction in certain symptoms, but new health issues may emerge.

2. Most frequent symptoms

Women can experience a wide variety of symptoms: hot flashes, night sweats, sleep disorders, mood swings, anxiety, fatigue, mental fog, reduced libido and migraines. In the longer term, weight gain, bone fragility (osteoporosis) and cardiovascular risks can also be observed.

3. Natural solutions for everyday life

Stress management is essential (breathing, adaptogenic plants such as ashwagandha or holy basil). Reducing caffeine, alcohol and spices can help limit hot flashes. Focusing on good sleep (fewer screens, light meals, walking after dinner), a balanced diet and simple strategies like cold compresses at night can make a real difference.

4. Accompaniment and support options

Depending on your needs, you can consult a naturopath for a personalized follow-up: dietary adjustments, natural hormonal balance, targeted supplements such as Meno Calm of Sisu. We provide support to adapt solutions to each woman's needs, so that she can live through this transition more serenely.

About the author

Lynn Goneau, Certified Naturopath

Specialized in :

• Digestive health
• Hormonal health
• Stress and fatigue
• Memory and concentration
• Weight management

Frédéric Bisson, radio host at 104.7 FM

Host of the 104.7 FM radio station on the Cogeco network. Frédéric Bisson has hosted L'Outaouais Maintenant from 3 to 5 p.m. every weekday since February 27, 2023.

Transcription

Frédéric Bisson - Host 104.7FM:

It's a subject we're talking about more and more, so much the better. It's a subject that many people, including men, don't know much about. And today, gentlemen, I think it's worth listening to because we're going to explain the difference between perimenopause, menopause, postmenopause, and understand the most common symptoms: hot flashes, mood swings, restless sleep. And we do it all with Lynn Goneau. This is her specialty, as Lynn, who is a naturopath in La Boite à Grains. Hello.

Lynn Goneau - Naturopath of La Boite à Grains:

Hello Fred.

Frédéric Bisson - Host 104.7FM:

Listen, we've just been chatting for a long time. You're very passionate about this subject. And you're going to help us. Let's start by defining things. Perimenopause. So this is, this is where it all starts?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, that's the transition period. So this means that it can start between the ages of 40 and 50, for a short period of time, about two to 10 years. This is when the ovaries produce less estro and progesterone. So you end up with irregular periods, a longer or shorter cycle, then a heavier or lighter flow. You still menstruate. Yes. Then the symptoms will vary from one woman to another, so that normally you can find yourself with at least one or two, and up to thirty different symptoms when you're in peri-menopause, menopause and post-menopause. The most frequent signs can include hot flashes, night sweats and, above all, sleep disturbances. For some people, decreased libido, emotional imbalance, migraines, anxiety, fatigue, mental fog and so on.

Frédéric Bisson - Host 104.7FM:

Wow. Okay, so it lasts between two and 10 years. How do you know when you've gone from peri-menopause to menopause?

Lynn Goneau - Naturopath of La Boite à Grains:

When you go through menopause, it means you've had 12 months without a menstrual period. This usually happens between the ages of 45 and 55, now around 50. So no more periods. Which means natural pregnancy is no longer possible. What are the most common symptoms? You'll still find some of the same symptoms you had before, but you can add others, or they may change, depending on your famous 30 symptoms.

Frédéric Bisson - Host 104.7FM:

Then the menopause passes. Postmenopause arrives. How do you tell?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, postmenopause is when symptoms slowly start to diminish. Most of them will. That's wonderful, as there are others. And as there are others to come, such as cardiovascular or bone problems.

Frédéric Bisson - Host 104.7FM:

This can lead to osteoporosis.

Lynn Goneau - Naturopath of La Boite à Grains:

In fact, the most common problem is weight gain, the famous weight gain. Yeah, I hear that a lot.

Frédéric Bisson - Host 104.7FM:

It's a big change in the body.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, that's right. Then the menopause, when you're in the menopause, the body changes. Like right now, I'm giving an example of a caterpillar that's going to become a butterfly. So you can make dietary changes and change your lifestyle. If you're not willing to make the transition, you'll have to endure the discomforts associated with menopause.

Frédéric Bisson - Host 104.7FM:

And then there's the whole question of hormones too.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, but when you can't make dietary or lifestyle changes, you can always see your doctor about bioidentical hormones.

Frédéric Bisson - Host 104.7FM:

Yes, which will help reproduce what the body no longer produces.

Lynn Goneau - Naturopath of La Boite à Grains:

Exactly.

Frédéric Bisson - Host 104.7FM:

Well, we can always help each other. And I say this because, well, it doesn't affect me obviously, but I'm full of empathy. My God, when he says that, it can last for almost the rest of your life.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, indeed.

Frédéric Bisson - Host 104.7FM:

On the other hand, if we were to talk about certain symptoms, how could we address them to help relieve hot flashes and night sweats?

Lynn Goneau - Naturopath of La Boite à Grains:

These are very common. That's a first indication. And we often hear about it. The most common trigger is stress. It's going to activate your nervous system. Okay, it's going to deregulate your internal thermostat. Okay, so you can work with deep breathing or herbs like ashwagandha or holy basil. It's to help calm your stress because we all agree that your progesterone is a shield for your stress. When you start to lose it, you're less able to cope with the same stress you used to manage well. Caffeine is another for some people, because it's going to affect your nervous system.

Frédéric Bisson - Host 104.7FM:

So it triggers.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes it can trigger, not everyone, but it can trigger. So you can take caffeine-free herbal teas or a cereal coffee. That can help. Alcohol or spices, but especially alcohol. That causes vasodilation. So that's choosing to drink alcohol. That's choosing not to sleep seriously. It's definitive.

Frédéric Bisson - Host 104.7FM:

Now, if we look at mood disorders, anxiety, you were talking about weight gain. There's fatigue too. If we want to make natural changes, what do we think about?

Lynn Goneau - Naturopath of La Boite à Grains:

But the first thing I work on, obviously, is sleep. Because if you haven't slept well the next day, your choices are like the best mornings. Uh, we know the most common ones: no cell phone or computer before bedtime, because the blue light emitted by your cell phone will suppress the production of melatonin, which is the hormone that prepares you for sleep. Light meals for some people because of their digestion at the end of the day, or others who will say, I need a little snack before going to bed. Otherwise, I don't get a good night's sleep. So choosing the right snack, obviously a 15 to 20 minute walk after the evening meal to help digestion. That's crucial. Then there are the little tricks for the evening that I used to use back in the day: I always had ice packs with me when I was asleep. A little ice pack on my chest. It helps you at least to be able to survive the moment it passes.

Frédéric Bisson - Host 104.7FM:

Okay? For weight gain?

Lynn Goneau - Naturopath of La Boite à Grains:

But when it comes to weight gain, you need to check that your diet is well balanced in terms of proteins, carbohydrates and fats, as each person has different needs. So we need to understand and adjust our needs on a personal level.

Frédéric Bisson - Host 104.7FM:

And now, this week, you want to tell us about a supplement?

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, this is the one I've been giving to women with night sweats and heat problems for over 10 years now. It's called Meno Calme from the Sisu company, and it's one of our biggest sellers in France. La Boite à Grains. And then works really well to relieve symptoms such as hot flashes, fatigue, night sweats, there are others, then the company guarantees in seven days with one intake obviously daily.

Frédéric Bisson - Host 104.7FM:

And Lynn, remember that this is one of your favorite subjects, your specialty. So, obviously, we don't have time to go all the way, but we can make an appointment with you.

Lynn Goneau - Naturopath of La Boite à Grains:

Yes, you can make an appointment with me, my office is at the La Boite à Grains on Gréber. So all my contact details are on the La Boite à Grains and even here on your own website. And you can send me an e-mail to make an appointment so that I can help you put it all together.

Frédéric Bisson - Host 104.7FM:

Yes, so your specialty is weight loss, hormonal rebalancing with lifestyle and diet.

Lynn Goneau - Naturopath of La Boite à Grains:

Above all, yes, with and to know how to manage everything.

Frédéric Bisson - Host 104.7FM:

But a woman taking hormones, for example, she can go and see you too.

Lynn Goneau - Naturopath of La Boite à Grains:

Oh my God, yes. You also have to know how to manage bioidentical hormones. You also have to know how they affect your body. So yes, I help with that too.

Frédéric Bisson - Host 104.7FM:

Lynn Goneau have a great week. Happy Valentine's Day in advance. Thank you for the little gift you brought me.

Lynn Goneau - Naturopath of La Boite à Grains:

It's a pleasure, Fred.

Frédéric Bisson - Host 104.7FM:

And I'll eat to your health, see you next week.