Myths of menopause – let’s unpack the truths

All women experience menopause differently. Symptoms, severity, and duration can differ based on genetics, lifestyle, and overall health. Before we explore the myths of menopause, our clinical experience suggests two common truths exist for women going through this transition.

1. Mothers and daughters may experience a similar menopause transition. While this may be true, it’s not a guarantee. Studies indicate that approximately 50-85% of the variability in the age of menopause is due to hereditary factors. Genetics play a significant role in determining when menopause begins; however, your symptoms may vary if your environmental influences, such as stress, have been different. Lifestyle choices (such as smoking, diet, and exercise) and medical conditions can also influence the timing and experience of menopause. So, while family history gives some clues, it’s not the only factor. Typically, women start to notice changes in peri-menopause, which kicks off commonly between 45-55 years.

2. Stress plays a significant role with menopause. Stress can influence menopause in several ways. Chronic stress raises levels of cortisol, the body’s primary stress hormone. Elevated cortisol can interfere with the balance of reproductive hormones like estrogen and progesterone. This hormonal imbalance may lead to irregular menstrual cycles or even an earlier onset of menopause for some women. Stress will also further worsen symptoms associated with menopause, such as sleep, brain function, mood changes and fatigue. Managing stress through adaptogens (natural medicines that help the nervous system adapt to stress), mindfulness, balanced exercise, and relaxation techniques help to rebalance the nervous system and reduce many symptoms associated with the menopausal transition.

While these truths exist, there are also a plethora of false myths around menopause that can lead us down the wrong path.

Five menopause myths

1. All women experience hot flushes: Although the Australian Longitudinal Study on Women’s Health reported that 70% of Australian women experience hot flushes, not all women will experience them. The severity and frequency of hot flushes varies. Some women get the occasional sensation of heat, while others have frequent nighttime hot flushes that drench the bed linen. If untreated, some women report hot flushes for over 7 years. Naturopathic interventions and conventional support can be very effective at reducing hot flushes. As mentioned in a recent blog, cold water therapy is also one of our favourites.
2. Menopause means the end of sex life: While some women experience changes in sexual function due to hormonal shifts, vaginal dryness, and infections, this doesn’t mean the end of a fulfilling sex life. Many women manage symptoms like vaginal dryness or lowered libido with natural treatments or lifestyle adjustments and enjoy a healthy sex life well into their senior years.

3. Menopause causes weight gain: While hormonal changes can influence metabolism and fat distribution, weight gain is not inevitable. Some women lose weight after finding suitable treatment and adopting healthy lifestyle changes. We can’t blame hormones for everything! Our food and alcohol intake, stress management, over-commitment to helping others, and subsequent lack of self-care can amplify metabolic changes and contribute to weight gain. Mental health issues and metabolic changes related to blood sugar control and insulin also make women more susceptible to central weight gain.

1. Menopause only affects physical health: While menopause is often associated with physical symptoms, it also includes a complexity of emotional and mental health components. Mood swings, irritability, mental fatigue, anxiety, reduced ability to cope with everyday situations, and depression are common in this life transition. For some women, it brings about a sense of freedom from the responsibilities of raising a family, while for others, it triggers grief over the loss of their youth. Sleep issues may further contribute to mental health challenges. Many women find a holistic support team is very beneficial for the mental health aspects of menopause.
2. I won’t fall pregnant once menopause starts: Until menopause is complete (defined as 12 consecutive months without a period), it’s still possible to become pregnant during perimenopause. Although the rates of conception significantly reduce after 40 years, women can and do fall pregnant during this life transition. We encourage you to discuss this with your partner and plan accordingly.

Menopause is often a time of significant life changes, during which several important aspects of a woman’s life come up for review—health, career, personal relationships, and family. On top of the emotional demands, it can be very challenging for women to experience uncomfortable or embarrassing physical and psychological symptoms that may impact their work and personal lives.

The good news is that this time also presents an opportunity for lifestyle changes that improve long-term health outcomes. At the Athlete Sanctuary, we offer comprehensive support and a balanced and open perspective for women undergoing this transition. We aim to help you navigate this life stage transition with minimal interruptions to your lifestyle and with positive long-term health outcomes.

For personalised support and further information, book an appointment.

References

Avis, N. E., Crawford, S. L., & Greendale, G. (2015). Duration of menopausal vasomotor symptoms over the menopause transition. JAMA Internal Medicine, 175(4), 531-539.

Barha, C. K., Davis, J. C., Falck, R. S., Nagamatsu, L. S., & Liu-Ambrose, T. (2017). The neurocognitive benefits of exercise in healthy older adults: The role of cardiovascular fitness and hormonal status in postmenopausal women. Menopause, 24(5), 567-574.

Griffiths, A., MacLennan, S. J., & Hassard, J. (2013). Work outcomes in midlife women: The impact of menopause, work stress and working environment. Women’s Midlife Health, 2(1).

Matthews, K. A., Bromberger, J. T., & Kuller, L. H. (2001). Stress and menopausal symptoms: A comparison of premenopausal, perimenopausal, and postmenopausal women. Women’s Health Issues, 11(4), 202-213.

Murabito, J. M., (2001). Heritability of age at menopause. Menopause, 8(5), 396-401.

Thurston, R. C., & Joffe, H. (2012). Vasomotor symptoms and menopause: Findings from the Study of Women’s Health Across the Nation. Obstetrics & Gynecology Clinics of North America, 38(3), 489-501.

Yang, Q., Fox, C., Wilson, P. W., & Cupples, L. A. (2005). Heritability of age at natural menopause in the Framingham Heart Study. American Journal of Epidemiology, 162(6), 516-520.