Understanding the Body’s Transitions
Menopause is a natural physiological transition where the ovaries gradually reduce hormone production. This affects the nervous system, metabolism, temperature regulation, and vaginal and bladder tissue. These changes unfold over several years as the body establishes a new rhythm.
Understanding these phases helps wāhine recognise what is happening within the tinana.
Te Kore
The early hormonal shift
Approximate age range: 38–48
What is happening
Hormone levels begin to fluctuate subtly. The nervous system becomes more sensitive to stress, and early metabolic changes begin.
Common experiences
lighter or disrupted sleep
increased anxiety or internal alertness
fatigue despite rest
reduced tolerance for stress
Guidance
Prioritise rest and recovery
Maintain regular nourishment
Gentle daily movement supports nervous system regulation
Te Pō — The fluctuation phase
Approximate age range: 45–55
What is happening
Hormone production becomes irregular. The nervous system, temperature regulation, and energy systems are recalibrating.
Common experiences
night waking
hot flushes or internal heat
anxiety or nervous system sensitivity
fatigue and brain fog
changes in energy and emotional balance
Guidance
Maintain consistent daily rhythm
Support the body with regular nourishment
Protect sleep as much as possible
Gentle strength movement supports metabolic health
Te Ao Mārama
The phase of emergence
Approximate age range: 50–60
What is happening
Hormone levels become consistently low. The nervous system, metabolism, and tissues begin establishing a new physiological rhythm.
Common experiences
vaginal dryness or scent change
changes in body odour
altered sleep patterns
metabolic and energy changes
Guidance
Support tissue health through hydration and gentle care
Maintain muscle strength through regular movement
Seek medical support if vaginal or bladder discomfort arises
Allow time for integration as the body establishes its new rhyt