Hormones change throughout life, but the transition into menopause can feel especially confusing. Between new symptoms, shifting cycles, and endless advice online, it’s hard to know what’s “normal” and what you can actually expect.
This guide pulls everything together:
🌸 What Exactly Is Perimenopause?
Signs you might be in perimenopause:
Irregular cycles (shorter, longer, heavier, or lighter)
Hot flashes & night sweats
Mood swings, irritability, or anxiety
Sleep disruptions
Brain fog or forgetfulness
Vaginal dryness or discomfort
Lower libido
👉 Think of it as your body’s “dress rehearsal” for menopause.
🌼 Menopause: The Official Milestone
Menopause itself is a single point in time: when you’ve gone 12 months in a row without a period (not due to surgery or another cause). The average age in the U.S. is 51.
What shifts at menopause?
Estrogen and progesterone levels stay lower
Fertility ends
Some symptoms (like hot flashes) may peak or persist
🌿 Post-Menopause: What Comes Next
Once you’ve passed the 12-month mark without a period, you’re officially post-menopausal. Symptoms often ease, but new health priorities arise:
Bone health: Lower estrogen speeds up bone loss → higher osteoporosis risk
Heart health: Estrogen also protects blood vessels, so cardiovascular risk rises
Metabolism & skin: Changes in energy, weight distribution, and elasticity are common
🚺 Why Bladder Health Deserves Attention
Estrogen decline doesn’t just affect bones and mood; it also impacts the urinary tract.
- The bladder lining becomes thinner and more fragile
- “Good” vaginal bacteria decrease, which can allow harmful bacteria to thrive
- This raises the risk of urinary discomfort, urgency, and recurring issues in peri- and post-menopause
What helps?
Stay hydrated (water helps flush the urinary tract)
Wear breathable fabrics
Consider vaginal moisturizers or lubricants for comfort
Support bladder health with nutrition and supplements designed for this stage of life
🌟 Supporting Yourself Through the Transition
While you can’t pause menopause—yes, we did that—you can make the ride smoother.
Lifestyle Support
- Eat well: Calcium, magnesium, protein, and healthy fats all help
- Stay active: Weight-bearing exercise supports bones and mood
- Prioritize sleep: A cool, consistent routine makes a difference
- Stress less: Try walking, yoga, or meditation to balance cortisol
Symptom Relief
- Cooling hacks for hot flashes (fans, layers, cold packs)
- Natural lubricants for vaginal dryness
- Supplements formulated for hormone and bladder support (always check with your doctor)
Supplement Support
Semaine offers several plant-based supplements designed to help at every stage of this transition:
- 💖 Stress Less Gummy – Formulated with our Cortisol Care™ blend (taurine + lemon balm), these gummies support healthy cortisol levels, promote relaxation, and help you unwind so you can better manage stress and sleep.
- 🩵 Peri/Menopause Essentials – A plant-based alternative to HRT, featuring red clover extract (isoflavones), bergamot, and olive fruit extract to support hot flashes, mood, sleep, energy, hair, and libido, without synthetic hormones.
- 💚 Hormone Balance – A comprehensive multivitamin with B vitamins, magnesium, zinc, berberine, passionflower, and grape seed extract. It supports metabolic and sex hormone balance, helps curb cravings, boosts energy, and promotes clearer skin.
- 🌺 Urinary Tract Cleanse & Protect – Combines cranberry phytosome (3x more bioavailable than standard cranberry) and hibiscus extract to help flush harmful bacteria, support bladder health, and promote kidney function.
💬 The Bottom Line
Perimenopause, menopause, and post-menopause are natural life stages, not conditions to fix. With the right knowledge and support, you can move through them feeling more empowered, healthier, and connected to your body.
Frequently Asked Menopause Questions: What Our Medical Experts Hear Most
Perimenopause Awareness Month reminds us how little understood this phase often is. What's one myth you wish more people would unlearn?
That perimenopause only matters once your period stops. In reality, symptoms can begin years earlier, and dismissing them as "too soon" prevents women from getting the support they need for theirhealth and well-being.
- Dr. Lewis, OBGYN
How can perimenopause subtly affect urinary or pelvic health?
Two often-overlooked signs are:
Less vaginal discharge - gradual dryness or thinning that can go unnoticed.
More frequent UTIs - tissue changes during this stage can increase vulnerability, but many women don't connect it to perimenopause.
- Dr. Chubak, Urologist
What's one pelvic or musculoskeletal change women often experience during perimenopause that they might not expect?
During perimenopause, women may notice a dampening of their orgasm, which can be an initial sign of a weakening pelvic floor.
- Dr. Jackie, PT, DPT
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