Debunking 10 menopause myths

Menopause is a natural phase of life that more than 50% of the population will experience, yet it’s often shrouded in myths and misconceptions. These myths can lead to unnecessary fear or confusion, so let’s set the record straight and replace them with facts so you can navigate this phase with confidence and clarity. Here are ten common menopause myths debunked:

1) You’ll Know Exactly When Menopause Starts

Women often notice some sort of change, but more often than not won’t put it down to perimenopause – heck, lots of women (and some health professionals) don’t even know what perimenopause is so how could you recognise it? (Check out my free video here for more info).   In addition to that, symptoms can fluctuate – for example you might have a couple of months of worse PMS, then it settles, or your period is early, or late and is then regular again. It’s not always obvious so keeping a bit of a diary of changes can be really helpful. (And FYI, hormone tests are generally unhelpful in assessing perimenopause.)  

2) Menopause happens overnight

Sadly not true! Menopause is a gradual process marked by 12 consecutive months without a menstrual period. The years leading up to menopause, called perimenopause, and for most women the perimenopause transition takes around 4-7 years, but it can last from 2 to 10 years.

3) You’re too young for menopause

While the average is around 51 years, and menopause typically occuring between ages 45-55, it can happen earlier due to genetics, medical treatments, or health conditions. Early menopause is more common than many realise, and it deserves proper support. In Australia about 9% of women go through premature menopause (below 40 years) and 5% go through early menopause (ages 40-45 years).

4) Menopause is just about hot flashes

Ooph, I think meno-rage would like a word! Hot flashes are one of the most recognised symptoms, but perimenopause and early postmenopause especially, can bring a smorgasbord of changes and symptoms, including sleep disturbances, anxiety, mood swings, meno-rage, brain fog, weight shifts, joint pain, itchy skin (and ears!), pain with sex and more frequent urinary infections. You might have lots of symptoms or few symptoms, and the severity could be intense or mild or somewhere in the middle, everyone’s experience is unique.

5) Weight gain is inevitable (and always a lot)

Ok, so at least 50% of women will gain weight during the perimenopause transition, but weight stabilises in postmenopause and the average gain is around 1.5kg. The other thing that happens though is a change in body composition and shape: menopause change how your body stores fat. You tend to lose muscle and gain fat, and that fat heads north from your hips and thighs to go to your abdomen.  This is caused by the drop in oestrogen. While oestrogen falls testosterone doesn’t change much, so the ratio between them changes and some women have more testosterone associated symptoms (like abdominal weight gain, pimples and hair growth).  These shifts in body shape and composition are part of menopause but just how much changes is influenced by hormones, diet, alcohol, stress, activity, genes, environment, medical conditions and medications. These factors also influence weight gain, and gaining weight is not inevitable.  Reviewing your nutrition and alcohol intake, exercising regularly and managing stress can go a long way in maintaining health and avoiding excessive unwanted weight gain during and after menopause. Source

6) Hormone therapy is dangerous

MRT (menopause hormone therapy) has been unfairly vilified in the past and the treatment has changed. For many women, it’s a safe and effective option to manage menopause symptoms. It’s important to discuss the risks and benefits with a trusted healthcare professional who is up-to-date with menopause management and support. And really, I think it's time to move on from the rage-baiting reporting of the Women's Health initiative study and focus on what we know now and what future research we need to do (and yes, this includes some health professionals).

7)  Menopause means the end of your sex life

Maybe it isn’t the greatest time, especially as you navigate symptoms like poor sleep, mood changes and vaginal discomfort.  But once that’s sorted your sex life can be at least as good as before. Some women find the end of having to be careful about pregnancy and having younger children around to be liberating. Open communication with your partner, and resources like mindful sex can make all the difference. Want more info - Lori Botto is a great resource.

8) Menopause is natural so you don’t need treatment

I mean, cancer is natural, heart disease is natural, diabetes is natural, are we going to stop treating them too?  Menopause is inevitable, suffering is not. Even mild or moderate symptoms can disrupt your life. If treatments are available, it’s worth discussing them with your menopause healthcare professional. Also, some menopause- and age-related changes, such as bone loss or early cardiovascular issues, might be detected through preventive screenings. And don’t forget that menopause symptoms aren’t always physical. Hormonal shifts can impact mood, memory, and concentration. Oestrogen and progesterone influence neurotransmitters, affecting serotonin and GABA, which play key roles in happiness and relaxation.

9) Only hormone therapy helps, and diet and lifestyle make no difference

Lifestyle changes can have a big impact! Building a health toolkit with proper sleep, nutrition, exercise, rest and stress management can help minimise symptoms (including hot flushes, weight gain, mood changes and fatigue). Bonus - these strategies are also helpful for overall health and wellbeing, supporting cardiovascular and metabolic health, brain and bones and quality of life.

10) Menopause is all doom and gloom

There’s big business is creating fear about long-term health and stoking the flames of the bad menopause times. Menopause is often framed negatively, and yep, sometimes some of it completely stinks. But not all of the time and not for all time.  It is a transition that signals a new phase and a chance to review and re-imagine the type of life you want.  It can be a time of growth and for some, it’s the first time they truly practice real self-care. Many women find this stage of life empowering, as it brings freedom from periods, PMS and risk of pregnancy but also, it’s a time when lots of women start setting some boundaries, grow in confidence and have more fun.

To wrap up 

Menopause doesn’t have to be mysterious, scary or overwhelming. Whether it’s busting myths about HRT, exploring treatment options, or adopting healthier lifestyle habits, support is available to make this phase of life more manageable. Remember, every woman’s experience is different, and there’s no one-size-fits-all approach. If you have questions or concerns, don’t hesitate to seek advice from a trusted healthcare professional.

Interested in more support? Book a clinic appointment or join me in The Reclaim Menopause Program here.