A young friend of mine recently announced that she had been experiencing frequent hot flashes and night sweats. She's in her mid-40s and surprised by her doctor's announcement that she began menopause. With two young children under the age of ten, she might feel like menopause is still some time off "like, when they're in high school or college!" she said.

Well, of course, it's does not happen for everyone. The menopausal transition, aka perimenopause, is the beginning of the road to menopause, known as the "official date" after your periods stop for 12 consecutive months. Perimenopause is when hormones begin to fluctuate, and your period (and moods) become erratic. You may miss one, or two, back-to-back, or you might get super heavier.

Perimenopause begins years prior to your menstrual period ending, but no method can precisely predict how long you'll be in that state. Perimenopause may last anywhere from 3 to 10 years. When it is anticipated in a female younger than 40 years of age, it's known as premature menopause.

While the average age of menopause is somewhere around 51, the fact is that it can precede or follow as early as 49 or as late as 55. When it occurs in a feminine individual younger than 40, it is also known as premature menopause. But the most typical age range for menopause is from 48 to 55. I spoke to an expert who said he compared it to "puberty in reverse."

My friend lamented the lack of a guide to menopause, swiping at her head with a tissue, which had promptly disintegrated into tissues. She told me she was frustrated by all the guidance out there, but had no idea where to start. (And if you were wondering? Yes, focus and fuzzy thinking can be a problem once going through menopause.

Menopause 101

Hot flashes and night sweats

• The sudden, uncomfortable fevers from onset to menopause occur in about 80% of females.
• You'll be able to recognize (1) they're one of a kind, and (2) the sensation of warmth that strikes your face, chest, and head. The heat can also feel like it's traveling down, to the tips of your toes or upward (by you).
• Depending on what severity a hot flash has, it can be mild, moderate, or severe.
• They generally last from approximately 1 to 5 minutes.
• Some women could experience one to a couple of hot flashes per hour; others may experience one to a couple hot flashes each hour.
• Women occasionally get a rapid heart rate during a hot flash, which may subsequently make them feel chilled.
• Hot flashes often go away on their own after 6 to 24 months. Though, they sometimes last for years. In some cases, they'll stay with you for life.
• It isn't uncommon, during the night time, for the pajamas of a person undergoing a night sweat, to have to be replaced or even their bedding are changed. Staying cool, maintaining a glass of cold water beside your bedside, and dressing lightly help to maintain your room cool.

Vaginal dryness and painful intercourse

• Blame the lack of natural hormones estrogen and progesterone on thin, dry, spammy vaginal tissues.
• As a result, 75 percent of women may still experience itching, irritation, burning, and pain.
• Sex may hurt, too, but ironically, it can also help keep the vagina lubricated because it can increase blood flow to the area.
• If you're uncomfortable or it is very painful, you may want to look for over-the-counter lubricants and moisturizers or prescription estrogen preparations. Learn about what you can do to treat painful sex.

Anxiety, depression, mood swings

• Your mood isn't influenced by your imagination, however, that is the source of your emotions. The change in hormone levels responsible for your mood is uncontrollable.
• These feelings are more common if you've had anxiety concurrent with postpartum depression or PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) in the past.
• Some women start to experience full-blown panic attacks at this time.
• As your hormone levels normalize, as your mood improves, proper drug therapy, talk therapy, and a healthy diet and lifestyle will help.

Weight gain

• It's possible that your metabolic rate begins to falter around this time, meaning that increased exercise may be essential to facilitating your slower metabolism.
• Any woman can acquire a 'muffin top'. Muffin top is a slang term to describe an accumulation of fat close to the midsection near or below the hips. But women are at risk of gain weight specifically deep in the belly-- especially throughout perimenopause and into menopause, once their menstrual cycle ends.
• While menopause might contribute to the development of weight gain in females, other factors come into play, such as one's lifestyle and hereditary makeup. Learn how you can combat it with proper diet and exercise.

Sleep problems

• Your sleep will likely be interrupted numerous times each night when you go through menopause. Sleep between the change of life and menopause can have numerous interruptions.
• Hormones fluctuating make both falling asleep and waking up difficult.
• The National Sleep Foundation reports that insomnia affects 61 percent of perimenopausal and postmenopausal women.
• Meditation, deep breathing, or listening to relaxing music can all help.

Here's how you can handle it with these lifestyle changes;
10 of the most effective natural ways to manage the menopause:

1. During the menopause, declining levels of the hormone estrogen can put you at risk for developing brittle bones that break more easily. Protect bone health by working out with any kind of weight-bearing exercise, such as dancing, racquet sports, yoga, Zumba, or running.
2. Some studies have found that a diet rich in isoflavones, estrogen-like plant compounds, may protect against hot flashes. Good soy foods are tofu, soy, pumpkin, sesame and sunflower seeds, or you can try a quality isoflavone extract supplement.
3. Try working up a sweat at that place. Research has shown that regular exercise may curb hot flushes. One idea is that being active may keep your internal body temperatures more consistent.
4. According to the research, women who attend yoga classes can sleep better and experience less insomnia than those who didn't attend yoga classes. Additional physical activity, such as brisk walking or dancing classes, can help them sleep even better.
5. Check your triggers to avoid foods and drinks that might aggravate symptoms of the menopause such as hot flashes and night sweats. Cayenne pepper, an ingredient contained in spicy foods, can trigger or worsen hot flashes; caffeine, which stimulates your cardiovascular system, causes you to flush. Instead of caffeine-loaded coffee, consider drinking healthier alternatives.
6. Numerous studies have found that regular exercise may boost your mood and lessen your depression level. Swedish researchers, for example, have found that common physical exercise may increase the enzyme counts in your body that could lead to increased resistance to depression. Another study found that commute cycling or walking rejuvenated commuters and helped them upset. Calculated exercises, including tennis, can also elevate your mood.
7. Think about avoiding sugary foods in the form of cakes, biscuits, chocolate and sweets which cause a spike in blood sugar followed by a sag, resulting in a fatigue sensation that is worse. Sugary foods can also cause the middle-aged spread around the belly that some menopausal women are highly susceptible to and raise your risk of heart problems. A balanced diet with a limited amount of sugar can keep your heart healthy and happy.
8. Opt for carbs like wholemeal pasta, bread and brown rice to renew your blood sugar levels and make you feel fuller in between meals, which can assist you resist the temptation of snacking on a sugary sweet.
9. Some choose to take natural supplements and superfood boosters, such as Royal Imperial Bird's Nest and Wild, Raw Honey for low energy, and for hot flashes, to help with most issues, especially to regulate the endocrine cycle, nourish yin”阴” and replenish qi”气”.
10. Foods high in calcium and vitamin D are important for healthy bones, especially as you lose bone mass during the menopause. If you have osteoporosis, you may need to increase your calcium intake with a supplement. You may also benefit from taking a daily vitamin D supplement, especially in winter, as this vitamin is produced through sunlight exposure.

No matter which dietary or lifestyle changes you decide to make to reduce menopausal symptoms, always keep in mind a variety of natural menopause superbooster such as MENO POWER that really get the job done, along with the supporting evidence behind these holistic superfood options.

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