General

Hinweis: Eine kürzere Version dieses Artikels erschien im Newsletter von Nina Ruge auf www.stayoung.de. Eine klare Empfehlung von uns: unbedingt ihren Newsletter abonnieren! Nachfolgend findest du die ausführliche Fassung dieses Beitrags inklusive medizinischer Einordnung.

Wenn wir an "gesunde Ernährung" denken, stehen bei uns Frauen in den Wechseljahren die Proteine im Vordergrund. Ballaststoffe hingegen werden nicht so viel besprochen – das Wort allein klingt schon schwer und wenig verlockend, eher nach trockener Kleie als nach Genuss. Dabei sind sie weit mehr als nur eine bloße Verdauungshilfe und können auch sehr gut schmecken.

Hinweis: Eine kürzere Version dieses Artikels erschien im Newsletter von Nina Ruge auf www.stayoung.de. Eine klare Empfehlung von uns: unbedingt ihren Newsletter abonnieren! Nachfolgend findest du die ausführliche Fassung des Artikels inklusive aller wissenschaftlichen Referenzen.

Hand aufs Herz: Wie oft hast Du Dir schon gesagt: „Ab morgen wird alles anders! Ich nehme 10 Kilo ab, mache jeden Tag Sport und esse nur noch gesund“? Und wie oft war dieser Vorsatz nach wenigen Wochen schon wieder Geschichte? Das passiert vielen von uns zum Beginn eines neuen Jahres, oder nach einem einschneidenden Ereignis, z.B. dass man sich gesundheitlich nicht mehr gut fühlte, merkt, dass man zugenommen hat oder sich sonst nicht mehr wie sich selbst fühlt.

Bei Evela ist uns Deine sexuelle Gesundheit wichtig. Neben Schlafstörungen zieht sich kaum ein Thema so sehr durch unsere Beratungen, insbesondere bei perimenopausalen Frauen. Gesundheit muss immer ganzheitlich betrachtet werden. Dazu gehört auch ein Bereich, der in der klassischen Medizin oft als „Nice-to-have“ oder nachrangig behandelt wird: Deine Sexualität.

Hinweis: Eine kürzere Version dieses Artikels erschien im Newsletter von Nina Ruge auf www.stayoung.de. Eine klare Empfehlung von uns: unbedingt ihren Newsletter abonnieren ! Nachfolgend findest du die ausführliche Fassung des Artikels inklusive aller wissenschaftlichen Referenzen.

Hinweis: Eine kürzere Version dieses Artikels erschien im Newsletter von Nina Ruge auf www.stayoung.de. Eine klare Empfehlung von uns: unbedingt ihren Newsletter abonnieren ! Nachfolgend findest du die ausführliche Fassung des Artikels inklusive aller wissenschaftlichen Referenzen.

Kraft- und Ausdauertraining sind die wirksamsten Maßnahmen gegen Muskel- und Knochenabbau, Herz-Kreislauf-Erkrankungen und Demenz

Sleep Disturbances During Menopause

For most women, the period is astonishingly reliable over many years. Month after month, bleeding starts around the same time, lasts three to five days, and occurs every 26 to 32 days—on average about 28 days. This familiar pattern is so ingrained that any change immediately catches your attention.

Menopause is more than the end of menstruation—it’s a complex hormonal transition that reshapes the body, mind, and often, a woman’s relationship to sexuality. As estrogen and testosterone levels decline, many women experience changes in libido—gradual or sudden. What once felt effortless may become muted, physically uncomfortable, or emotionally distant. One of the most overlooked but impactful symptoms is vaginal atrophy—thinning and drying of the vaginal tissues—which affects up to 70 percent of postmenopausal women. This isn’t just about dryness: it’s a structural change that can make intimacy painful, bleeding more likely, and comfort elusive. Yet desire is not simply lost—it evolves. Some women are content stepping away from sex, while others mourn the shift as a loss of vitality, connection, and identity. The key is understanding why these changes occur and exploring options to restore well-being—if that’s your choice.

“My skin suddenly felt dried out – no matter how much cream I used.” Many women describe their first skin changes during menopause in similar words. What used to feel soft, elastic, and easy to care for now feels dry, thinner, or more sensitive. Some notice small cracks, itching, or a feeling of tightness – often without immediately understanding the cause. What many don’t know: the skin is one of the organs that reacts particularly strongly to hormonal changes. Estrogen, in particular, plays a central role in the health and structure of the skin. As estrogen levels drop with the onset of menopause, a new phase also begins for the skin. If your skin changes, it’s not a sign of neglect – it’s the expression of a natural process. That’s why it’s all the more important to understand what’s happening in your body, the role hormones play, and how you can actively support your skin.

“My trousers suddenly didn’t fit anymore – even though I wasn’t eating more or exercising less.” This is a common sentiment shared by many women in midlife who face unexpected weight gain. Even more frustrating: familiar strategies like eating less or moving more seem to have less effect than they used to. Over 50% of women gain weight during menopause. Long-term studies show that this amounts to an average of 1.5 kg per year – leading to up to 10 kg by the end of the menopausal transition. But it's not just the weight itself – it's also about how fat is distributed: shifting from hips and thighs toward the abdominal area. This development isn't only a cosmetic issue – it has real health implications. At the same time, our perception of body image, weight, and beauty is heavily influenced by external ideals. Advertising, social media, and societal expectations set standards that rarely reflect real life. What’s important: there is no such thing as a single ideal figure. What matters is how you feel – and what your body needs to stay healthy.

Many women notice changes in their digestion at the onset of menopause: a persistent feeling of fullness, bloating, or irregular bowel movements. These symptoms often appear during perimenopause – the transition phase to menopause – or worsen during this time. This can be especially frustrating when lifestyle and eating habits haven't changed. Although digestive problems aren't the first things associated with menopause, hormonal fluctuations can significantly influence the function of your digestive system. Bloating, constipation, or a sluggish bowel aren't just coincidental; they can be the result of fundamental changes in your hormone balance – and how your body responds to them.

For many women, the transition through menopause brings changes that go far beyond hot flashes and sleep disturbances. One of the most common yet underdiscussed symptoms is vaginal dryness – a condition that affects more than half of all peri- and postmenopausal women. Despite its high prevalence, it remains a “silent” issue, often surrounded by shame or confusion. But there’s good news: vaginal dryness is not something you have to live with. There are safe and effective treatments – and taking the first step toward understanding the causes and options can make a significant difference in comfort, wellbeing, and intimacy.

Menopause is often described as a time of change, but one crucial transformation that doesn’t get enough attention is its impact on bone health. Declining oestrogen levels can significantly affect your skeleton, leading to a loss of bone density and an increased risk of osteoporosis and fractures.

Many women will experience changes in body shape and composition at menopause. These changes can be among the most frustrating symptoms experienced at that time. Although actual weight gain may be modest for many women, it can add significantly to the burden for those women.

Menopause is a natural phase in every woman’s life. It marks the transition from the reproductive to the non-reproductive phase and comes with various physical and emotional changes. This process affects millions of women worldwide, usually beginning between the ages of 45 and 55, though it can start earlier.