Menopause

First, some facts about the menopause, a hot topic at the moment, whether your going through it now, or its in the distant future, knowledge is power for you to make informed choices about your health.  Then some of the feels, attitudes and beliefs around menopause which have changed significantly in recent years.  Who would have thought that some companies now have a menopause policy however, the symptoms haven't changed and it can be difficult to navigate this transitional period of life.

The facts.....

Menopause marks the official end of a woman's reproductive years and of our monthly periods. It's diagnosed after 12 consecutive months without a period that is not caused by any other medical condition. Its a gradual process, a complex hormonal shift that happens as the ovaries gradually stop producing oestrogen and progesterone, these are the hormones that regulate menstruation and fertility.  The decline in hormone levels means the stopping of ovulation, the monthly release of an egg, which is what we know as a period or menstruation.  It typically happens between the ages of 45 and 55, with the average age being around 51, although it can occur earlier or later.

The 3 phases of menopause:

  • Perimenopause: The transition phase before menopause, hormones begin to fluctuate, periods become irregular; symptoms begin.
  • Menopause: Officially begins after 12 months without a period, varying symptoms, ovaries stop releasing eggs.
  • Postmenopause: The years following menopause, symptoms may continue or evolve.


In addition to the end of periods you may experience:

  • Hot flashes and night sweats

  • Mood swings, anxiety, or depression

  • Sleep disturbances

  • Vaginal dryness and discomfort during sex

  • Brain fog or difficulty concentrating

  • Weight gain and changes in metabolism

  • Irregular periods during perimenopause 

Health Impacts:

  • Bone health: Increased risk of osteoporosis due to lower oestrogen.

  • Heart health: Risk of cardiovascular disease may rise.

  • Skin and hair changes: Thinning or dryness can occur.

  • Urinary issues: Increased frequency or urgency.

 Treatment Options:

  • Hormone Replacement Therapy (HRT): Can relieve many symptoms but may not be suitable for everyone.

  • Non-hormonal treatments: Includes lifestyle changes, cognitive behavioral therapy, and medications for specific symptoms.

  • Diet and exercise: Crucial for managing weight, mood, and bone health.

Social & Emotional Considerations:

  • Menopause can affect relationships, work life, and self-image.

  • Attitudes toward menopause are shifting—many workplaces now offer menopause policies to support employees.

  • Open conversations and education help reduce stigma and empower women to make informed choices.


The feels.....

The narrative around menopause is definitely changing for the better, the shroud of silence has been lifted but we all need to keep it going by talking to those around us.  There are lots of high profile women and celebrity's out there now advocating for accommodations at work and generally educating us and the male species on what and what not to expect. However, having all this knowledge doesn't make it any easier when your dripping in sweat night after night.  Not that everyone will experience this, just like most things, we're all different, the above facts definitely inform us of the general symptoms but its going to vary from person to person who intense we feel the symptoms.  There are some women who sail through, some that experience two or three symptoms, and some with more, its important to know its not all doom and gloom, and there's a lot to be said for being free from the monthly grind of sanitary products and trying to time that spa weekend so it doesn't clash!

Looking after your mental and physical well being should always be a priority no matter what time of life you are in however, trying to make things abit easier by paying more attention to what helps is going to be worthwhile.  Some tips of note are:

  • Prioritize calcium and vitamin D for bone health (leafy greens, fortified plant milks, sunlight).

  • Include phytoestrogens like soy, flaxseeds, and lentils to support hormonal balance.

  • Minimize processed sugars, caffeine, and alcohol to reduce hot flashes and mood swings.

  • Wear layers so you can take off and put on as your body temperature fluctuates throughout the day.

  • Weight-bearing exercises (walking, dancing, resistance training) protect bones and boost mood.

  • Yoga and tai chi support flexibility, balance, and emotional regulation.

  • Cool your sleep environment: breathable fabrics, fans, blackout curtains.

  • Create a wind-down ritual: herbal tea, journaling, or a body scan meditation.

  • Explore alternative/holistic options as well as the more traditional HRT options, no one thing works for everyone.

  • Change up your beauty products. sticking to the same moisturisers, hair products etc that you used 10 years ago is probably not going to work.

Therapy may be an option to help with acceptance of the changes that are happening in your body and also the view of yourself.  There are professionals that specialise in this area however, most therapists will be able to help with the thoughts and beliefs that can accompany menopause.  Have a look through Create My Toolbox, or go to Services.