How can I prepare for menopause in my 30s and 40s?

While menopause is an inevitable phase for every woman, proper preparation can significantly contribute to making this transitional season as smooth as possible. 

Menopause is a natural biological process that marks the end of a woman’s reproductive years. This gradual process often begins in a woman’s 40s or 50s, bringing with it a significant impact on a woman’s physical, mental and emotional health. 

By proactively preparing for menopause during your 30s and 40s, you can equip yourself to handle the uncertainties that menopause may bring. You can navigate this phase with greater ease and confidence by utilising various tools and resources. Read on to explore how you can start preparing for menopause well in advance, allowing you to be better prepared when symptoms begin to manifest.

How to prepare for menopause in your 30s

Your 30s are an excellent time to start making lifestyle adjustments that could have a lasting impact for decades to come. Not only will these lifestyle adjustments help on a physical and mental health level, but the habits you build here can be a powerful support throughout menopause’s various stages of transition. By focusing on maintaining a healthy diet, engaging in regular exercise, managing stress, and prioritising self-care, you can lay a solid foundation for a smoother menopause experience.

You can prepare for menopause by:

• Prioritising physical activity. Regular exercise can offer significant benefits to your physical health, helping your body to prepare physically for some of the negative physical impacts of menopause.
• Embracing a balanced diet. By eating a variety of nutritious foods, you’ll benefit from overall health and balance hormones. These can be crucial in preparing your body for the hormonal changes accompanying menopause. 
• Ensuring adequate sleep. It’s all too common for busy women in their 30s to put the quality of their sleep at risk. However, quality sleep is important to support overall well-being, as well as protecting hormonal balance (an essential part of preparing for menopause!).
• Developing stress management techniques. Whether you’ve made use of stress management techniques before or this is your first time exploring their abilities, developing stress management techniques that are personally beneficial can be extremely useful in preparing for menopause. Mindfulness, meditation, and yoga practices can all play a significant part in reducing stress levels, which can contribute to a better experience during the menopausal transition.
• Prioritising regular health check-ups. Routine health screenings are integral to identifying potential health concerns earlier rather than later. By scheduling regular health check-ups, you’ll build a strong routine that supports you during your menopausal years.
• Building your understanding of menopause. The more you understand what’s ahead, the more aware you’ll be of the tools and resources necessary for a smooth transition. By educating yourself about the nuances of menopause, you can build a strong foundation for the unknowns ahead.

Preparing for menopause in your 40s

As menopause grows closer in your 40s, it’s even more important to prioritise preventative and protective measures that can help to ensure the smoothest menopause experience possible.

For many women, their 40s mark the onset of perimenopause. This is the beginning of the menopause transition, bringing significant changes and symptoms that require healthy management through each change perimenopause and menopause bring.

You can use your 40s to continue preparing for menopause by…

• Becoming aware of the signs of perimenopause. Early indicators of perimenopause include irregular periods and mood changes. By taking note of any of these symptoms of perimenopause, you can proactively navigate this transitional phase in a smoother manner.
• Maintaining a healthy lifestyle. If you’ve developed a healthy diet and exercise routine throughout your 30s, maintaining these elements can be advantageous during your upcoming hormonal changes. It’s even more important in your 40s to maintain a balanced diet, regular exercise and enough sleep.
• Committing to necessary lifestyle adjustments. You may find that the lifestyle choices you made in your 30s aren’t necessarily the right fit in your 40s. Depending on the emerging symptoms of perimenopause, it may be useful to make certain modifications to your diet, exercise, or sleep routines to reduce the impact of these symptoms on your daily well-being.
• Sharing openly with your healthcare providers. Healthcare providers play a key role in supporting women throughout the menopause cycle. By discussing any potential symptoms as they arise, you can benefit from their expert insights, as well as any prescribed treatments that could minimise perimenopause or menopause’s impacts.
• Exploring treatment options for intense or severe menopausal symptoms. For some women, severe menopausal symptoms can begin to emerge in their 40s, causing great disruption to their everyday lives. Treatments such as body-identical hormone replacement therapy can significantly reduce the impact of these symptoms. 

Embracing menopause’s changes

Preparing for menopause might not be the most exciting item on your priority list throughout your 30s and 40s. However, by shifting your perspective about these upcoming changes, you can unlock new ways to support yourself through this inevitable season.

Taking a proactive approach to managing your health can help to give you a sense of ownership and greater control, reducing the impact of menopausal symptoms. For some women, this can also be empowering, creating a renewed understanding of connection with their body as they move through this major life change.

Emotional readiness is also another crucial and often forgotten aspect of preparing for menopause. A positive perspective about menopause can make a world of difference, influencing how you individually respond to this transition. Consider how you can view menopause not simply as an ending, but as a new beginning – an opportunity for you to reflect on the season that’s coming to a close and the new season that’s upon you. 

Whether you’re in your 30s, 40s, or well into your menopausal journey, learning how to prioritise your physical, mental and emotional well-being can be an enriching and rewarding experience. For more support in doing so, sign up for the Australian Menopause Centre’s newsletter to find support and resources for the journey ahead.