6 Things Every 30-Something Should Know About Menopause, According to an OB/GYN

Although I’ve written stories about menopause brain, what signals the end of menopause and how to sleep better during menopause, I’ve never really thought about what menopause will eventually mean for my now-33-year-old self. But seeing as symptoms of perimenopause can start as early as one’s late 30s, I figured I could stand to learn a bit more about what’s coming down the pike. That’s why I asked OB/GYN Dr. Melanie Bone, MD, US Medical Director at leading gynecological health company Daye, for six things every 30-something should know about menopause.

Dr. Melanie Bone, MD, is an OB-GYN and US Medical Director at leading gynecological health company Daye. Dr. Bone is board certified in Obstetrics & Gynecology by the American Board of Obstetrics and Gynecology (1991) and a Certified Cannabis Physician in Florida (2016). She received her medical degree from Albany Medical College and completed a residency at George Washington University Hospital. Patients seek Dr. Bone out for her expertise in managing menopause, fibroids and endometriosis, and cannabis-related concerns, all with an emphasis on solutions and support.

Dr. Bone tells me that perimenopause, the transitional phase before menopause, can start earlier than many people expect. She explains, “While the average age of menopause is 51, hormonal changes may begin as early as your late 30s or early 40s. Recognizing early signs like irregular periods and mood swings can help you navigate this transition more effectively.” Additional signs of perimenopause include sleep difficulties and painful sex.

While hot flashes are perhaps the most well-known symptom of menopause, Dr. Bone stresses that, in reality, menopausal symptoms are diverse and can affect multiple aspects of your life. Patients may experience mood changes, sleep disturbances, cognitive issues, increased vaginal infections and vaginal microbiome disruptions, she says, adding that understanding this range can help in early identification and management of symptoms. “It's important to note here that beyond lifestyle changes, the most important intervention to navigate menopause successfully is hormonal therapy (HT).” (As a quick refresher, HT is a treatment that replaces the hormones that your body isn’t making enough of, thereby improving menopause symptoms.)

“Your habits can significantly impact both the timing and severity of menopausal symptoms,” per Dr. Bone. “Factors such as smoking, alcohol consumption, insulin sensitivity, weight, physical activity, diet and stress levels play crucial roles.” She shares that adopting a healthy lifestyle in one’s twenties and thirties can ease the menopausal transition, and that you can start with small steps, like increasing your intake of fiber-rich whole foods, doing resistance training or weight lifting one to two times a week and prioritizing sleep. 

According to Dr. Bone, some women experience menopause before 45 (early) or even 40 (premature), and that this can occur naturally or be induced by medical treatments. “Early menopause carries increased health risks, including osteoporosis and heart disease,” she tells me. “Prompt medical consultation is essential if early menopause is suspected. Never hesitate to bring up menopause with your healthcare provider so they can provide you with the necessary testing and management.”

Yet another menopause fact I, as a 30-something, wasn’t aware of: menopause isn’t just a one-and-done experience—the hormonal shifts of menopause have long-lasting health implications. Dr. Bone explains that post-menopausal women face higher risks of osteoporosis, cardiovascular disease, vaginal infections and urinary tract issues. “Understanding these risks allows for proactive health management through regular check-ups and preventive measures,” she stresses.

Dr. Bone tells me that the transitional phase of perimenopause marks a period of hormonal fluctuation that directly impacts reproductive capacity, and while menstrual cycles often become irregular during this time, ovulation may still occur intermittently. She explains, "Menopause is only confirmed retrospectively after 12 consecutive months without a menstrual period, meaning pregnancy remains biologically possible until that threshold is reached. This underscores the importance of continued contraceptive use for individuals seeking to avoid unintended pregnancies, even as fertility naturally declines."