Kōnenki: The Japanese Way of Embracing Menopause as Renewal, Not Decline

In many parts of the world, menopause is treated like a quiet warning — something to tiptoe around, as if it signals the end of youth, vitality, or relevance. But in Japan, there’s a refreshingly different lens through which this life stage is seen. It’s called kōnenki (pronounced koh-nen-kee) — a word that doesn’t just mean menopause, but also holds space for transformation, growth, and renewal.

Not just menopause — A shift in seasons

The word kōnenki is made up of three characters:

Ko (更) meaning “renew” or “change”

Nen (年) meaning “years”

Ki (期) meaning “season” or “time”

What happens in the body — a quick science check

Medically, kōnenki refers to the broad transition that includes perimenopause, menopause, and the postmenopausal years. This shift usually begins in the early-to-mid 40s, though the timing varies.

• Perimenopause is the phase leading up to menopause, when hormone levels — especially oestrogen and progesterone — begin to fluctuate. Periods may become irregular, and symptoms like mood swings, sleep issues, hot flashes, and brain fog can start showing up.
• Menopause is officially diagnosed after 12 consecutive months without a period, typically around age 51.
• Postmenopause is everything that follows. Hormone levels stabilise — but symptoms can continue or evolve.

Culturally, the Japanese view this time as a natural and even empowering phase of life. Unlike the stigma often seen elsewhere, kōnenki is not treated as a loss, but as a continuation of personal evolution.

The most common symptoms across this journey include:

• Hot flashes
• Night sweats
• Sleep disturbances
• Vaginal dryness
• Mood shifts or anxiety
• Joint stiffness
• Changes in libido
• Trouble concentrating or “brain fog”

The Japanese approach to menopause: Rooted in balance and tradition

In Japanese society, older women are often viewed as wise, grounded, and socially respected. There’s no narrative of being "past your prime." This approach reduces stress around ageing and can contribute to a calmer experience of kōnenki.

Traditional Japanese meals also offer natural support for hormonal shifts. These include:

Soy-rich foods:

• Tofu — made from soy milk, used in soups, stir-fries, and salads
• Miso — a fermented soybean paste used in miso soup and marinades
• Natto — fermented soybeans with a strong flavour and sticky texture
• Edamame — steamed or boiled young soybeans
• Soy milk — often used in breakfast or desserts
• Shoyu (soy sauce) — lower in isoflavones but still soy-based

Other traditional foods that support hormonal balance:

• Seaweed — high in magnesium and iodine, which support thyroid and hormonal function
• Fish — especially fatty fish rich in omega-3s, which reduce inflammation and support brain health
• Green tea — packed with antioxidants that protect cells and support mood
• Fermented vegetables — like tsukemono, which support gut health and nutrient absorption — natural plant compounds that belong to the phytoestrogen group. Isoflavones can gently mimic oestrogen in the body and may help ease symptoms like hot flashes, night sweats, and mood swings.

Mindfulness and community: Emotional pillars of the Kōnenki experience

While physical health plays a role in kōnenki, emotional well-being is just as important. In Japan, practices like mindfulness, deep breathing, and quiet reflection are part of everyday life — helping women stay emotionally grounded during hormonal shifts.

Gentle movement practices like tai chi, yoga, and walking in nature are also common ways to manage stress and support mental clarity. Equally important is the strength of community — women often find support in friendships and family bonds. Multi-generational living plays a role: older women are often caregivers, mentors, or deeply involved in family routines, which keeps them feeling valued and connected.

Why Kōnenki feels so refreshing, especially for Indian women

In India, menopause often happens behind closed doors. It’s something many women don’t talk about — even with close friends. There’s often this quiet belief that it marks the “end” of something — youth, usefulness, or energy.

What if, instead of hiding our hot flashes or pushing through mood swings in silence, we treated menopause with care and curiosity? What if midlife was seen as a time to slow down a bit, nourish ourselves, and reconnect with who we really are?

Here are a few ideas from the kōnenki approach that Indian women might find helpful:

🌸 Reframe it: Menopause isn’t the end — it’s a chance to renew. Many women discover new hobbies, start walking groups, or go back to things they loved before life got busy.

🍲 Rethink your plate: Adding more plant-based foods — like tofu, flaxseeds, dals, leafy greens — can help balance hormones naturally. (You don’t need to eat miso soup every day to get the benefits!)

🧘🏽‍♀️ Move gently: Whether it’s yoga, evening walks, or dancing in your living room — movement supports both body and mood.

🫶 Lean on others: Whether it’s a friend, a sister, or a support group online — talking helps. Menopause doesn’t have to be something we deal with alone.

🧠 Make space for your mind: Meditation, journaling, or even 10 minutes of deep breathing — little pauses can bring clarity and calm.

Kōnenki reminds us that midlife can be a softer, wiser season. It’s not about going backwards — it’s about moving forward, gently and intentionally.