Menopause & Perimenopause: What You Need to Know

Menopause and perimenopause are major life transitions, yet they’re still hugely misunderstood, under-researched, and often dismissed. Many women suffer in silence, gaslit by doctors or told to just “get on with it”—when in reality, the symptoms can be completely debilitating.

This needs to be talked about more.

From hormonal shifts to bone health, muscle loss, and metabolic changes, menopause isn’t just about hot flashes—it impacts every system in the body. The good news? There are solutions.

Let’s break it all down:

• When it happens & what to expect

• Why it’s so much more than just mood swings

• How it’s handled differently across cultures

• Why the old advice of ‘eat less, move more’ doesn’t work

• Proven strategies to support your body during menopause

1. When Does Menopause Happen?

Menopause officially happens when you haven’t had a period for 12 consecutive months. But perimenopause—the transition phase—can start up to 10 years earlier.

Typical Ages:

• Perimenopause: Late 30s to mid-40s

• Menopause: Average age of 51

• Postmenopause: Everything after menopause

Some women experience menopause earlier due to medical reasons (hysterectomy, chemotherapy, autoimmune conditions), which can bring even more severe symptoms.

2. The Symptoms No One Talks About

Menopause isn’t just hot flashes and mood swings—it’s a full-body shift. Symptoms vary, but here are the most common (and least talked about) ones:

✔ Brain Fog & Forgetfulness – Struggling to find words, forgetting why you walked into a room.

✔ Anxiety & Depression – Even if you’ve never struggled before, the hormone drop can hit hard.

✔ Insomnia & Fatigue – Waking up at 3 AM for no reason and feeling like you’ve been hit by a truck.

✔ Unexplained Weight Gain – Doing the same workouts and eating the same, yet gaining fat around the midsection.

✔ Joint Pain & Muscle Aches – Feeling stiff and sore, like you’ve aged overnight.

✔ Increased Belly Fat – Changes in estrogen affect how and where your body stores fat.

✔ Lower Libido & Vaginal Dryness – No one warns you how extreme this can be.

✔ Hair Thinning & Dry Skin – Changes in collagen production impact hair, nails, and skin elasticity.

✔ Weaker Bones & Muscle Loss – Increased risk of osteoporosis and loss of strength.

These symptoms can last years, yet many doctors still downplay them—or worse, misdiagnose menopause as anxiety or depression.

3. The Silence Around Menopause Needs to End

Historically, women’s health has been ignored, and menopause is no exception. For decades, women were told to just “deal with it”, even when symptoms were ruining their quality of life.

Thankfully, this is changing.

The UK documentary “Davina McCall: Sex, Myths, and the Menopause” shed light on the massive lack of education and support around menopause—especially regarding hormone replacement therapy (HRT).

HRT: The Facts vs. Fear

For years, women were scared off HRT due to misleading studies. But newer research shows HRT can be incredibly beneficial for managing symptoms and protecting bone, heart, and brain health.

That said, HRT isn’t the only option. Whether you choose it or not, understanding your options is what matters.

4. Why “Eat Less, Move More” Doesn’t Work Anymore

One of the biggest frustrations for women in menopause is weight gain—despite doing everything “right.”

That’s because your metabolism, hormones, and muscle mass are all shifting. What worked before won’t work now, and dieting harder can make things worse.

Instead, focus on:

✔ Strength Training – Muscle mass naturally declines, but lifting weights preserves it.

✔ Protein Intake – Eating enough protein prevents muscle loss and supports metabolism.

✔ Anti-Inflammatory Diet – Omega-3s, fiber, and whole foods reduce joint pain and brain fog.

✔ Hydration – Estrogen affects fluid balance, so drinking more water helps combat dryness and bloating.

✔ Stress Management – Chronic stress worsens menopause symptoms; meditation, breathwork, and sleep matter.

✔ No More Extreme Fasting or Overtraining – Your body is less resilient to stress now; gentler approaches work better.

5. How Different Cultures Handle Menopause

In Japan, menopause is called “konenki”, meaning “renewal years.” Instead of being feared, it’s seen as a positive life transition.

In some Indigenous cultures, menopause is a rite of passage, marking the transition into wisdom and leadership.

Contrast that with Western society, where women are often made to feel invisible and irrelevant after menopause. The messaging? “You’re past your prime.”

But the truth is—menopause isn’t the end. It’s just a new phase, and how you approach it makes all the difference.

6. Strength Training: Your Best Ally Through Menopause

If you haven’t started strength training yet, now is the time.

✔ Prevents bone loss & osteoporosis

✔ Increases muscle mass & metabolism

✔ Improves joint stability & balance

✔ Reduces anxiety, stress & depression

✔ Helps combat belly fat

Lifting weights isn’t just about aesthetics—it’s about staying functional, strong, and independent as you age.

7. You Deserve Support. Period.

If you feel like you’re going through menopause alone and unheard, you’re not imagining it. Women’s health has been ignored for far too long, but things are finally shifting.

You deserve:

✔ Proper medical support (not just “it’s all in your head”)

✔ Accurate information about HRT & other treatments

✔ A plan for managing symptoms & staying strong

Menopause isn’t the end of anything—it’s the start of a new, empowered phase.

If no one has told you this yet:

You’re not broken. You’re not crazy. And you don’t have to suffer in silence.

Let’s keep the conversation going (you can keep it going in my email inbox if you like, just reach out!)