You’re 50 years old—maybe a little younger, maybe a little older—and your body has decided to rewrite the rules. Literally. Menopause affects more than 400,000 people in France every year, and 87% of them experience at least one symptom, according to INSERM. Suffice it to say, you’re not alone. And no, navigating this transition well isn’t some pipe dream reserved for magazines. It’s a matter of good habits, solid knowledge, and well-chosen natural allies.
Menopause symptoms: What should you really expect?
Menopause is defined as the permanent cessation of menstruation, confirmed after 12 consecutive months without a period. It results from the natural decline in estrogen and progesterone levels, which is linked to the depletion of the ovarian reserve. In France, it typically occurs between the ages of 45 and 55.
What are the most common symptoms? Hot flashes and night sweats top the list, followed by sleep disturbances, mood swings, and dry skin and vaginal dryness. Joint pain, increased breast tenderness, or migraines may also occur. This may sound severe, but rest assured: only 20 to 25% of menopausal women experience symptoms that truly disrupt their daily lives (INSERM). And most importantly, these symptoms are not inevitable.
The duration varies greatly from person to person. Some symptoms may last for more than 10 years, while others subside within a few months. The body eventually adapts to hormonal changes. But why not give it a little help?
Physical activity: your best defense against the effects of menopause
If there were one piece of advice to take to make the most of this time, it would be this: stay active. Moderate, regular physical activity slows down age-related physiological changes. It helps maintain muscle strength, flexibility, and balance, and contributes to both physical and mental well-being.
To reduce the risk of osteoporosis, the French National Authority for Health (HAS) recommends combating a sedentary lifestyle by combining weight-bearing exercises (walking, dancing, tennis) with strength training. In practical terms: 30 to 45 minutes of walking, 3 to 4 times a week. Take the stairs whenever possible, and walk for short distances. Nothing too hard.
Here’s a little-known fact: if you spend more than 8 hours a day sitting down, your risk of death increases—even if you’re active the rest of the time. If your job keeps you glued to a desk, get up every 30 to 60 minutes. Your body will thank you.
Yoga, Pilates, swimming, and cycling are also great options for this stage of life. The key? Find something you enjoy so you’ll stick with it.
Diet: Nutrients to Prioritize After Age 50
After age 50, the risk of heart disease increases, bone mass decreases, and weight gain becomes a concern. Diet becomes a key factor in countering these effects. There’s no need for a strict diet (restrictive diets are, in fact, discouraged by the HAS). A few simple adjustments are all it takes.
Make calcium a priority: it helps build bone mass, especially when combined with vitamin D. Dairy products, almonds, broccoli, and calcium-fortified mineral water are your best allies. If you have a vitamin D deficiency, your doctor may prescribe a supplement.
Foods rich in omega-3 (fish, canola oil, flaxseed oil) help protect the vascular system. Soy, such as in tofu, may reduce the frequency and intensity of hot flashes in postmenopausal women. However, please note: soy phytoestrogens are not recommended by the HAS due to a lack of evaluation, and are not advised for people who have had breast cancer.
When it comes to your daily habits: opt for steaming, limit processed foods (which are often high in sugar, fat, and salt), and watch your snacking. Alcohol, even in small amounts, can worsen hot flashes and contribute to weight gain.
Hot flashes and night sweats: practical tips for managing discomfort
Hot flashes affect the vast majority of women during this time. While there’s no quick fix to make them disappear overnight, there are several practical steps you can take to reduce their frequency and intensity.
First step: Avoid known triggers. Alcohol, coffee, food that’s too hot or spicy, and stress. Wear several layers of light clothing so you can adjust quickly. Keep a water spray bottle within reach. Lower the room temperature.
Hydration also plays a role. Drinking 1.5 to 2 liters of water a day can help alleviate certain symptoms associated with hormonal changes, including dry skin and hot flashes.
Sleep Disorders and Mood: Restoring Balance in Daily Life
Hormonal changes often disrupt sleep during this time. Nighttime temperature spikes, anxiety, and disrupted sleep cycles: it’s a formidable combination. However, a few simple habits can make a real difference.
Establish a bedtime routine with set hours. Avoid screens and heavy meals before bed. Take a lukewarm shower (not cold, as this could have the opposite effect) before bed. Create a conducive environment: a quiet room with a moderate temperature.
When it comes to mood swings, the drop in estrogen disrupts emotions—that’s a fact. But hormones aren’t the only culprits: psychological acceptance of this new phase of life also plays a significant role. Meditation, deep breathing, and even practicing gratitude (writing down three positive things from your day each evening) are simple and accessible tools. A study conducted by E. Perrin (“Perspectives socio-psychosomatiques”) has also shown that the most challenging phase often occurs before menopause, around age 40–45. Once the transition is over, balance returns.
Skin and Mucous Membrane Care: Sea Buckthorn, a Valuable Ally
During this hormonal transition, the skin becomes drier, less elastic, thinner, and more vulnerable to external stressors. The hydrolipidic film weakens. Dryness also affects the mucous membranes, directly impacting intimate comfort and quality of life.
The drop in estrogen isn’t limited to the mucous membranes. It also alters the very structure of the skin, leading to collagen loss, deeper wrinkles, and age spots. To better understand the effects of menopause on the skin and the natural ingredients that can help address them, this comprehensive guide will help you adapt your skincare routine.
Vaginal dryness during menopause remains one of the least discussed symptoms, even though it affects up to 80% of women at some point in their lives. Natural solutions exist to restore long-lasting comfort, including omega-7 fatty acids derived from sea buckthorn, which nourish the mucous membranes from the inside.
Sea buckthorn, a plant used for thousands of years in traditional medicine, is one of the plants with the highest concentration of omega-7 (palmitoleic acid). This fatty acid is the gold standard for mucosal care. Sea buckthorn oil also contains omega-3, 6, and 9 fatty acids, vitamin E (four times more than sunflower oil), and beta-carotene (ten times more than a carrot).
According to a study by Larmo et al. published inMaturitas(2014), a daily supplement of 3 g of sea buckthorn oil for 3 months—tested in a double-blind trial involving 116 postmenopausal women—showed that these women were 3.1 times more likely to improve the integrity of their vaginal mucosa compared to the placebo. These results are worth paying attention to.
La Maison de l’Argousier offers La Rayonnante, a nutricosmetic that combines organic sea buckthorn oil, coenzyme Q10, lutein, and vitamin E. This combination helps nourish the mucous membranes, protect cell membranes, and support skin regeneration. Many users report improved intimate comfort after 3 to 4 weeks of use.
To support immunity and overall vitality during this time, L’Invincible by Maison de l’Argousier—made with sea buckthorn oil and natural vitamin D3—is an excellent supplement. This is because menopause can also weaken the body’s natural defenses and compromise bone health.
Herbs and natural alternatives: what the studies really say
You’ve probably heard of sage, red clover, black cohosh, or maca as ways to support this transition. Some plants do indeed have clinical data supporting their use. Black cohosh (Cimicifuga racemosa) was the subject of a study by Frei-Kleiner et al. (a randomized, double-blind trial) showing positive effects on menopausal symptoms. Maca has also been studied for its effects on mood and sexual function during menopause.
These plants can complement a holistic approach. However, before taking any supplements, it is essential to consult a healthcare professional to rule out any interactions or contraindications.
If you’d like to explore all the available options, our comprehensive guide to natural remedies for menopause breaks down each option step by step. From herbal medicine to dietary supplements and lifestyle changes, you’ll find a clear overview to help you choose what works best for you.
Sea buckthorn is distinguished by its exceptionally high content of omega-7, a fatty acid rarely found in plants (only four fruits in the world contain significant amounts of it). It is this unique characteristic that makes it an ideal ally after menopause, particularly for mucosal comfort, skin care, and overall vitality.
Your Health After Menopause: Appointments You Shouldn't Miss
Managing menopause effectively also means anticipating long-term risks. A drop in estrogen levels increases the risk of cardiovascular disease, osteoporosis, and certain cancers. Regular medical checkups (once a year) with your doctor or gynecologist are recommended, including blood pressure, weight, and height measurements, as well as blood tests.
If you are between the ages of 50 and 74, take part in the national breast cancer screening program via mammography (every 2 years). Colorectal cancer screening is also available for this age group. Any postmenopausal woman experiencing vaginal bleeding should seek medical attention promptly.
Finally, the “Mon bilan prévention” health screening program for people aged 45 to 50 now includes menopause. It is fully covered by Medicare. Take advantage of it.
Navigating Menopause with Confidence
Menopause accounts for about one-third of a woman’s life. This period deserves better than resignation. Regular physical activity, a balanced diet rich in calcium and omega fatty acids, stress management, and proper care of the skin and mucous membranes: every step counts. Sea buckthorn, thanks to its omega-7 and high antioxidant content, fits naturally into this holistic approach to support your daily well-being.
Talk to your doctor, explore the options that work for you, and above all: be kind to yourself. You’re going through a phase, not an ordeal.
The information provided is for informational purposes only and does not constitute medical advice. Consult your doctor or pharmacist.
Sources and references
- Larmo PS et al., “Effects of sea buckthorn oil intake on vaginal atrophy in postmenopausal women: a randomized, double-blind, placebo-controlled study,”Maturitas, 2014 —Read on PubMed
- INSERM, “Menopause,” 2023 —inserm.fr
- Ameli.fr (Health Insurance), “Making the Most of Menopause,” 2024 —ameli.fr
- French National Authority for Health (HAS), “Medical Consultation and Prescription of Physical Activity for Health Purposes,” 2022
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