How Long Do Menopause Symptoms Last? A Complete Guide 

What Is Menopause?

Menopause is a natural process or a biological milestone marking the end a woman's reproductive cycle. The menopausal transition, on average, lasts around seven years. However, some might experience the symptoms for around four years; for others, it can last a decade or longer.

To understand what will happen during that period, first, you should be aware of the various phases of the transition.

Stages of Menopause

The menopausal transition occurs in three distinct phases, typically between 45 and 55. The 3 phases are:

1.   Perimenopause

2.   Menopause

3.   Postmenopause

Each phase has distinct periods and characteristics.

Phase 1: Perimenopause

It typically begins in a woman's 40s and lasts 2 to 8 years. In some, it may start in the early 30s.

Perimenopause is the phase when the two essential hormones in the female body, oestrogen and progesterone, begin to fluctuate and decline, leading to various physical symptoms called vasomotor symptoms.

The symptoms include an irregular menstrual cycle, hot flashes, mood swings and so on. It is not a completely safe period in terms of contraception, as there may still be a chance to conceive during this period.

Phase 2: Menopause

When the menstrual period is absent for 12 consecutive months in the women of age group 40 to 55, it can be officially termed menopause. Menopause typically occurs around 50 years of age. The timeline is typically mid to late 40s to early 50s.

A significant amount of oestrogen is produced during this phase, due to which the intensity and frequency of hot flashes will be higher, leading to severe sleep disturbances and mood swings in some women. There is no chance of pregnancy once menopause is reached.

Phase 3: Postmenopause

As the name suggests, this phase starts after menopause and lasts the remaining years of a woman's life. Oestrogen level diminishes during this period, leading to a reduction in hot flashes.

Preventive health care is essential during this period to prevent osteoporosis and other degenerative diseases. 

Every woman should thoroughly understand these phases to help yourself anticipate the physical and mental changes you go through. You can seek appropriate medical care and support in the journey.

Typical Duration of Menopausal Symptoms

The duration of menopausal symptoms, especially vasomotor symptoms, varies among each individual. 

The overall duration of vasomotor symptoms (from onset to cessation) is around eight years. After menopause, it typically lasts 1 to 2 years, usually extending to a maximum of 5 years in rare cases.

Factors Affecting the Duration of Menopausal Symptoms

The onset of symptoms varies in each individual. This variation determines the duration of symptoms the woman goes through.

• Women in whom the vasomotor symptoms start during the perimenopausal phase will have the most extended duration of symptoms, i.e. around 12 years.
• On the greener side, the women whose vasomotor symptoms start during the post-menopausal phase will have the shortest duration of symptoms. I.e. around 3.5 years.

Don't get nervous reading these numbers because they will remain numbers. You can find effective coping strategies either by yourself or by seeking medical advice if you have a proper understanding and anticipation of the symptoms.

Common Symptoms and Longevity

The physical symptoms (vasomotor symptoms) women usually experience during this period are:

• Irregular menstrual cycles.
• Hot Flashes.
• Night sweats.
• Vaginal Dryness.
• Lower sex drive.
• Sore breasts.
• Fluctuation in sleep pattern.
• Frequent migraine attacks in a few women.
• Hair fall.
• Hyperpigmentation of skin.
• Weight gain.

Longevity of the Symptoms

• Duration of irregular cycles persists for around  4 to 6 years before reaching menopause. 
• Women experience hot flashes for a period of 6 months to 5 years after menopause. In some cases, it may persist for 10 years or longer. 
• Night sweats may persist for five to seven years or even longer after menopause. 
• Vaginal dryness typically begins during the perimenopausal phase. It largely varies in each individual.
•  Lower sex drive is experienced by many women during and after menopause.  
• Sore breast is not a common symptom. However, some women may experience discomfort in their breasts for variable time durations. 
• Not every woman experiences the symptoms like fluctuation in sleep, migraine, hair fall, hyperpigmentation and weight gain. 

The duration varies in each individual and is based on both biological and psychosocial factors. 

Just as physical symptoms, emotional changes are also part of the menopausal transition. 

Some of the emotional changes which occur during perimenopause or menopause are:

• Anger with or without reasons.
• Feelings of anxiety or sadness.
• Low self-esteem or feeling insecure.
• Forgetfulness and difficulty in concentrating.
• Fatigue.
• Increased Mood Swings.

Mood swings and other emotional changes often begin during perimenopause and typically last around 7 years before menopause. 

After reaching menopause, hormone levels stabilise at lower levels, which results in a reduction in mood swings.

Coping Strategies for Menopause Symptoms

The first and foremost thing to be aware of is menopausal symptoms, which are not the symptoms of a disease but the symptoms of a biological and natural process in the body. You should be able to cope with it by adopting a few strategies. It can be a conducive diet, a slight lifestyle modification, a few additions to our diet, supplements and so on.

1. Let us cool down the hot flashes first

According to Ayurveda, hot flashes are due to increased pitta (bioenergy in your body which keeps the heat in your body intact)

External application of coconut milk, coconut oil, or an Ayurvedic formulation called Pinda thalia onto your skin helps eliminate hot flashes. It also helps prevent skin dryness, which is a bonus.

Refrain from alcohol, caffeine, and excessively spicy, sour and salty food to reduce body heat.

2. Pillow drenched in night sweats?

When you cannot sleep due to the wet pillows drenched in sweat, flip the pillow and put your face on the cooler side or change pillows often. Start using a bedside fan. Take a cool water shower before sleep to freeze out night sweats.

They are no longer staying awake at night.

Practice yoga, meditation, and breathing techniques like pranayama in the evening before bedtime. Put a pinch of Ashwagandha (Indian Ginseng) powder into warm milk and sip it warm before sleep.

There are other herbal remedies like Tagara (Indian Valerian) and Jatamansi (Spikenard) for better sleep. Consume it in powder form, but with proper medical supervision only.

It's a well-known but barely practised fact that blue light worsens sleeplessness. Disconnect blue light sources and electronic hours before sleep. Skip the nightcap before bed because alcohol raises your body heat and keeps you awake.

3. Get rid of vaginal dryness

Vaginal douching with a concoction of Triphala (three medicinal fruits dried and powdered) or application of natural oils, mainly coconut oil, helps in preventing vaginal dryness.

4. Reduce the frequency of migraine attacks

Migraines onset or worsen during menopausal time. It usually flares up on triggers and subsides after a specific period. Flare-ups can be prevented by keeping the triggers at bay. The common trigger for a migraine attack is when you skip meals and leave your stomach empty for a longer duration. Eating something heavier to digest, particularly sweets and greasy and starchy foods, also set off migraine attacks. Understand your triggers first and stay alert to prevent triggers. This gradually reduces recurrent migraine attacks.

5. Toss out hyperpigmentation

Reduce sun exposure to prevent hyperpigmentation of skin called Melasma. Before every sun exposure, use a physical sunscreen to prevent it. Consult a dermatologist if you experience it severely.

6. Minimise weight gain

The weight gain during menopause is hormonal. Manage the weight gain by engaging in moderate-intensity exercises that help strengthen muscles. You may try yoga, brisk walking, swimming, dancing, etc. Enrol in a gym to get proper training in muscle strengthening exercises. By this early age, Osteoarthritis (a degenerative disease that onsets in late middle age or perimenopause) can be prevented.

Conclusion

Every woman has to go through the transitions and symptoms mentioned above. Everyone's journey is different. Coping with symptoms is not very challenging. Some might find their symptoms easing up after a few years, while others must manage a little longer. However short or long the duration is, Nirva Health is here with supporting hands to make the journey much smoother.

If you find the menopausal symptoms significantly affecting your quality of life, consult a health coach who can give tips regarding how to navigate through the phase easily.