Menopause Myths Debunked (From Someone Who’s Been There)
Menopause is confusing enough without all the extra noise in the space. It’s no wonder women feel overwhelmed and stuck. I never thought I would start my menopause journey at 38, but having the fullness of time has given me some perspective. Let me shed some light on 5 common Menopause Misconceptions.
Myth #1: HRT fixes everything
Hormone Replacement Therapy can be life-changing for some symptoms like hot flashes, night sweats and joint pain. But here’s the truth: HRT does not alleviate all menopause symptoms.
Brain fog, weight gain, fatigue and skin dryness are some of the common symptoms that HRT has show to have little to no impact on.
HRT is ONE TOOL - it’s not a magic pill. If you choose to take HRT, be aware that although it does help with some symptoms, it won’t alleviate them all.
For more information on why I decided to take HRT, read this blog post. There, I go into detail there about my decision and the other diet and lifestyle related changes I made to help manage my symptoms and long-term health.
This is important:
The WHI (Women's Health Institute ) Study released in 2002 was debunked for many reasons. It suggested that there was increased risk with cancer and HRT but as it turns out, it was a skewed study. Here is more. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3963523/
Myth #2: “Just eat less and move more to lose weight”
If the old system of eating less and moving more is no longer working to budge the stubborn weight gain, you are not alone. Menopause weight gain isn’t just about calories. What’s a play here is much deeper.
The loss of estrogen throughout your body is causing havoc to your insulin resistance, your inflammation levels, your gut health and more. Most of the weight we experience is VISCERAL fat (fat that surrounds important organs and can contribute to fat-related illnesses like cardiovascular disease, diabetes and certain types of cancer.
Instead, the focus should be on
get those stress levels down. This means finding exercises like weighted vest walking.
improving gut health to restore metabolism
eating enough protein to maintain muscle and metabolism
manage blood sugar to support hormone balance
Myth #3: Menopause symptoms are solely due to the change in our sex organs
One of the biggest, most underrated shifts in menopause happens in your gut microbiome….yet most people aren’t talking about it.
The bacteria in your gut influence everything from your hormone metabolism to inflammation to brain function. If you have an imbalance in your gut (and if this is your first time learning about gut health, it’s very possible that you do), it can lead to:
bloating and digestive issues
increased inflammation, causing joint pain and weight gain
disrupted sleep and higher cortisol (stress hormone) levels
If your menopause symptoms feel out of control, healing your gut should be your top priority. I can support you with this.
Myth #4: Menopause is just something you have to suffer through
Menopause is natural, yes. Suffering through it is not! Many women believe that menopause means years of struggling. If you are reading this, you probably have already experienced some symptoms of your declining hormones but there are real solutions for you!
I am so glad that more information is being widely shared. Women need to know that there are things you can do today that will make the world of difference in how you are feeling - today and in the future. When you understand what is causing the symptoms - like inflammation, stress and gut health - you can start feeling better within weeks.
Myth #5: Menopause only affect a woman’s physical health
Before I experienced the onslaught of menopause related symptoms, I thought menopause was just hot flashes and irregular periods. In reality, the most profound of all my symptoms was the impact my mental health. The fluctuating hormone levels can cause anxiety, mood swings, brain fog which can lead to feelings of hopelessness, isolation and depression.
I was very lucky to have an incredible healthcare provider who supported me through the journey. Taking HRT alleviated some of the physical symptoms, which allowed me some relief. I used my extensive yoga and mindfulness practices to doubled down on stress management.
Understanding what is happening, finding support through groups, friends or online and focussing on activities that promote relaxation will all contribute to a greater sense of emotional wellbeing.
What Worked for Me
Diet: Focusing on nutrient-dense, whole foods that support hormone health, such as leafy greens, healthy fats, and plenty of protein, made a huge difference. I’ve talked about this so much on my instagram. I have also shared so much in my Meals for Menopause Guide Book.
Exercise: Incorporating strength training and mindful movement like yoga helped me regain energy and feel stronger in my body. Your body needs muscle, your brain needs to turn off.
Stress Management: Daily mindfulness practices, whether through active mindfulness, journaling, or simply taking a (weighted vest) walk, became my anchor during the chaos.
Sleep: Setting a consistent bedtime routine and prioritizing rest helped me recover and manage my energy levels. In this whole system I honestly don’t know which is most important. They all need to be incorporated together to create your new equilibrium.
A New Approach
It’s time for us to start seeing menopause as an opportunity rather than something that should be shameful or hidden. The minute I started to embrace this transition and all its possibilities a new freedom started to emerge.
With an open mind I know we can navigate these life changes in a way that leaves us feeling empowered and celebrated. When you are stricken with hot flashes, experiencing uncontrollable rage or suffering from sleepless night, you are just not capable of being your best self. My hope is to encourage a narrative around perimenopause and menopause, so that all women can have access to the understanding, support, and respect they deserve during this time.
Let’s keep the conversation going! I’d love to hear about your experiences or answer any questions you have about navigating menopause.
Women's studies have been severely neglected. I personally believe menopausal women are still one of the most underserved communities in our medical system. Here is a great article from Time magazine that may shock you.
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