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The Menopause FAQs

Welcome! 

 

A quick guide designed to help you get answers to the most common questions asked about Menopause. If you've found yourself wondering, "What's happening to my body?" then you are not alone!

 

Perhaps your sleep patterns have shifted, moods have become unpredictable (hello, sudden bursts of rage), or your body just doesn't feel like it used to. Is it stress? Aging? Perimenopause? Chances are, it's a combination of these factors.

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Let’s break it down step by step.

The more we understand, the better we can advocate for ourselves and take care of our health. It’s time to move past the confusion, myths, and outdated advice.

 

Menopause isn’t something to be managed, it’s something to be understood and owned with confidence.

Your mindset and perception of menopause can also significantly shape your experience. By reframing how you view this natural transition, you can transform how you feel during it.

 

You don’t have to figure this all out by yourself.

Menopause is changing.
So should the conversation.

  • Menopause is officially ONE day. The point when you haven’t had a period for 12 consecutive months and the marking of the end of your reproductive years. That’s it. Even if you don't have a period for 11 months and then get your period. Guess what? It doesn't count! You have to restart the clock. That's why tracking is such an important part of your journey. It's information. Now the lead up to getting to this one day,  that's where all the changes happen . This period of time is called Perimenopause.  Think of it as puberty in reverse: your hormones are shifting, and your body is adapting. This can start years before that final period, and for many, symptoms linger well after. Often the term menopause is used as an umbrella term for this time but technically, it's just the one day.

  • Perimenopause (a word many of us hadn't heard before, including me) is the lead-up to this one day of Menopause when hormones start shifting, and you notice changes. Hot flashes, sleep issues, anxiety, brain fog, random weight gain, suddenly not caring about things that were sooo important.  Yep, that’s perimenopause. The often messy part where our lives can feel like they have been turned upside down. When most people talk about Menopause symptoms they are usually talking about Perimenopause. And here’s the kicker: It can start in your late 30s or early 40s. Way before most of us expecting it.

  • Perimenopause can last anywhere from a few years to a decade.  Menopause itself is just one day, the anniversary of your last period. After that, you’re in postmenopause, or in menopause or a menopausal woman whatever the term you use, you are in this stage for the rest of your life.

  • While doctors are essential for diagnosing and treating medical conditions, many women find that their menopause-related concerns extend beyond what traditional medical appointments can address. A menopause coach complements medical care by offering personalised support tailored to your unique experiences and goals.​

    Here's how I can support you: 

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    • Holistic Lifestyle Guidance: We'll work together to develop sustainable lifestyle changes, including nutrition, mindset, exercise, and stress management, which can alleviate menopausal symptoms.​

    • Emotional and Mental Support: Menopause can bring emotional challenges. I provide a safe space to discuss feelings and develop coping strategies.​

    • Education and Empowerment: Understanding menopause empowers you to make informed decisions. I offer education on what to expect and how to manage changes.​

    • Bridging Gaps in Care: If you feel your concerns aren't fully addressed in medical settings, I spend more time exploring your experiences and needs and help you advocate for yourself.

    Research indicates that health coaching can significantly reduce menopausal symptoms and improve quality of life.  By working together, we focus on your overall well-being, complementing the medical care you receive from your doctor.

  • There’s no single reliable test, hormone testing can give clues, but since levels fluctuate, symptoms are often the best indicator. but if your periods are getting unpredictable and you’re experienceing symptoms like night sweats, anxiety, brain fog, or joint pain, then it's most likely begun. If you used to have 28-day cycles and now they’re shorter, longer, heavier, lighter, or totally random, this is also a sign of perimenopause.

  • Yes! While the average age for menopause is around 51, women can experience perimenopause symptoms in their late 30s or early 40s and go through menopause before then. It can also happen earlier due to medical conditions, surgery, or treatments like chemotherapy.

  • Yes! Perimenopause does not mean infertility, it just means ovulation is unpredictable. You can still get pregnant if you are ovulating, even if your cycles are irregular. Some women assume they can’t conceive during perimenopause and stop using contraception only to find themselves unexpectedly pregnant. If you’re not looking to get pregnant, it’s important to keep using birth control until one full year after  you reach menopause.

  • Common early signs include:

    • Irregular periods (shorter, longer, heavier, lighter)

    • Sudden mood swings or increased anxiety

    • Brain fog & forgetfulness

    • Sleep disturbances (waking up at 3 AM for no reason)

    • Unexplained fatigue

    • Changes in libido


    See Full List of Symptoms

  • Not necessarily. Hormone levels fluctuate so much that a single test isn’t always reliable. Diagnosis is usually based on symptoms and age. However, testing can be useful in specific cases (like early menopause or unusual symptoms).

  • Many women on birth control pills, hormonal IUDs, implants, or injections don’t experience regular periods,or any at all, making it tricky to recognise the changes of perimenopause can bring to their cycles. Since hormonal contraception can mask symptoms like irregular cycles, the best way to know where you stand is by paying attention to other signs like sleep disturbances, mood changes, hot flashes, or new anxiety.

  • Once you hit menopause (12 months with no period), you’re in postmenopause for life. Some symptoms ease up (like hot flashes and brain fog), while others, like vaginal dryness, sleep issues, and bone health changes may persist. 

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Menopause Myth

Menopause happens overnight.

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Truth:

Perimenopause, the lead-up phase, can last several years and often begins in your 40s (or even late 30s). During this time, your hormones fluctuate, triggering symptoms, well before your periods stop.

Menopause is officially marked when you’ve gone 12 months without a period. 

  • Nope! Genetics, culture, medical history, lifestyle, stress, and access to healthcare all shape how you experience menopause.

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    For some, it’s a fairly easy transitition, while others can really struggle with severe symptoms before finding ways to manage them. Research shows that:

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    • Black and Latina women often experience longer, more intense symptoms.

    • Asian women may report fewer hot flashes but more body aches.

    • LGBTQ+ individuals may face unique challenges, especially if already on hormone therapy.

    • People with disabilities or chronic illness may experience menopause differently due to pre-existing health conditions.

  • Because, for too long, menopause has been dismissed as “just part of aging.” The truth? It affects every aspect of life. Physical, mental and emotional. It impacts careers, relationships, and your daily well-being. We talk about puberty, pregnancy, and periods, but menopause? It’s been ignored. Thankfully that's now changing. The more we talk, the better support we get. If you’re feeling lost, alone, or unprepared, it’s not your fault. Most of us were never taught about this.

  • Hormonal shifts, especially declining estrogen and progesterone, can make it harder to fall and stay asleep. Hot flashes, anxiety, and cortisol spikes can also wake you up in the middle of the night. Improving sleep hygiene, managing stress, and considering lifestyle changes (like reducing caffeine or alcohol) can help.

  • That forgetfulness and mental fuzziness? It’s common during menopause due to fluctuating estrogen levels, which affect memory and focus. We have estrogen receptors all across the body including the brain and  Stress, poor sleep, and nutritional gaps can make it worse. Regular exercise, mindfulness, and a brain-boosting diet rich in healthy fats and antioxidants can help. Women generally don't put ourselves first and so seemingly simple solutions can feel out of our reach. 

  • Yes, hormone fluctuations can directly impact mood, leading to increased anxiety, irritability, and even depression. Many women experience this even if they’ve never had mental health struggles before. Supportive lifestyle changes, therapy, and in some cases, HRT or medication, can help.

  • Hot flashes happen because your body’s internal thermostat is more sensitive during menopause. Triggers vary (caffeine, alcohol, stress, spicy food), so tracking and seeing what it is that sets us off is key to begin managing them. As quick fixes, dressing in layers and using cooling techniques like keeping a hand-held fan with us.

  • HRT can be life-changing for many, helping with intense symptoms like hot flashes, sleep issues, and mood swings. But it’s not a one-size-fits-all solution. Risks and benefits depend on your health history, symptoms, and personal preference. A doctor specialising in menopause can help you decide.

  • Fatigue during menopause is real. A combination of sleep disturbances, hormonal shifts, and nutrient deficiencies can leave you feeling drained. Prioritising rest, proper nutrition, and exercise (even gentle movement like yoga or walking) can help restore energy. My personal favourite? Putting in boundaries and saying no to things I know will leave me feeling tired even if I feel a little guilty about it.

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Menopause Myth

Hormone therapy is too risky to consider.

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Truth:
Hormone therapy (HRT) is safe and effective for many women when prescribed appropriately. It can help ease severe symptoms like hot flashes and night sweats, protect bone health, and improve overall quality of life. The key? Work with a knowledgeable provider who can help you decide what’s right for you.

  • Yes, but not necessarily in a bad way! Lower estrogen can lead to vaginal dryness, discomfort, and lower libido, but solutions exist. Vaginal moisturisers, pelvic floor exercises, open communication with partners, and (if needed) hormone therapy can make a big difference. The main thing is to understand your body. This is a liberating time for us, let's ask for what we want.

  • Absolutely! in fact this is super important for women as our muscle mass starts to decline by 3-8% every decade While muscle loss accelerates with age and lower estrogen, strength training and proper nutrition (especially protein) can help you build and maintain muscle. Lifting weights 2-3 times a week is a game-changer.

  • No, HRT (Hormone Replacement Therapy) is just one of many options for managing menopause symptoms. While it can be highly effective, some women choose not to take it or can’t due to medical reasons. Alternative approaches include lifestyle changes, non-hormonal medications, supplements, and holistic therapies like acupuncture. The right solution depends on your symptoms, health history, and personal preference.

  • Absolutely! While menopause is a natural transition, lifestyle factors play a huge role in how symptoms show up and how severe they are. The key areas to focus on are:

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    • Nutrition: Prioritising protein, healthy fats, and fiber while reducing processed foods and sugar.

    • Exercise: Strength training, walking, and mobility work help maintain muscle, bone health, and mental well-being.

    • Sleep Hygiene: Establishing a solid bedtime routine and managing stress to improve sleep quality.

    • Stress Management: Meditation, deep breathing, and setting boundaries to reduce cortisol spikes.

    • Hydration & Gut Health: Drinking enough water and supporting digestion for hormone balance.

    • Mindset

  • If HRT isn’t an option for you, whether due to personal choice or medical reasons, there are still many ways to manage symptoms effectively. Lifestyle modifications (diet, exercise, sleep, stress reduction) are foundational. Non-hormonal treatments like cognitive behavioral therapy (CBT) for hot flashes, certain anti-depressants, herbal supplements, and vaginal moisturisers for dryness can all help. It’s about finding what works for your body and lifestyle.

  • Right here!

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    What’s next? Let’s figure it out together.

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    You deserve answers. You deserve support. And you don’t have to figure it out alone.

     

    First, understand what’s happening in your body. Then, figure out what you need because there’s no one-size-fits-all solution. Think of it like a roadmap, you're not lost, you just need better directions. And I’m here to help.

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Menopause Myth

You just have to “tough it out.”

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Truth:

NO Way! There are so many options for symptom management! From lifestyle changes to medical treatments.

You don’t have to suffer in silence.

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