The Biolae Journal

Menopause is a natural transition in a woman’s life, but it often affects relationships in ways that are rarely discussed. Whether it’s mood swings, fatigue, or a shift in sex drive, these changes can create distance if they’re not openly addressed. For partners, knowing how to offer support during this time is essential. Here are some menopause tips for husbands and partners to help you navigate this period together and strengthen your relationship along the way.

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01

Understanding Menopause and Its Impact on Your Relationship

For many husbands and partners, menopause can feel like unfamiliar territory. Hormonal changes lead to a range of physical and emotional symptoms that impact not only your partner but also your relationship. Learning about menopause symptoms, treatment options like hormone replacement therapy, and how to offer practical support is key to navigating this stage together.

Emotional and Physical Symptoms of Menopause

Menopause brings a host of symptoms, from hot flashes and poor concentration to weight gain and mood swings. These symptoms are linked to a drop in hormone production, particularly estrogen and testosterone. While every woman’s experience is different, many partners notice these changes in emotional and sexual dynamics. Being aware of these shifts helps you offer more empathy and understanding.

How Menopause Affects Intimacy and Communication

One of the most significant challenges during menopause is its impact on intimacy. Vaginal dryness, erectile dysfunction, and a change in sexual function can affect how couples connect physically. Open communication is crucial, as both partners may experience a drop in sex drive. Understanding that intimacy can take many forms beyond sexual activity can ease the pressure and create deeper emotional bonds.

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How Menopause Affects Your Partner’s Health and Well-being

Physical Changes: From Vaginal Dryness to Weight Gain

During menopause, declining hormone levels lead to several physical changes. Your partner may experience vaginal dryness, joint pain, or increased body fat, all of which affect her comfort and confidence. These changes can also influence sexual activity, making intimacy more challenging. By recognising these symptoms and offering support without pressure, you can help her feel more at ease.

The Emotional Toll: Mood Swings, Anxiety, and Low Confidence

Menopause can trigger a range of psychological problems, including anxiety, irritability, and sudden mood swings. These shifts are often tied to changing testosterone levels and a reduction in hormone production. As a partner, understanding that these emotional changes are temporary and tied to hormones will help you remain patient and supportive.

Sexual Health During Menopause: Pain, Libido, and Connection

One of the most challenging aspects of menopause is its impact on sexual health. Many women experience painful intercourse due to vaginal dryness, which may lead to a decrease in libido or reluctance around physical intimacy. In this phase, it’s essential to be mindful of your partner’s comfort. Avoid placing pressure on her for sexual activity and instead focus on maintaining emotional intimacy in other ways.

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03

How You Can Support Your Partner During Menopause

Encourage Open Communication About Symptoms and Needs

One of the most effective ways to support your partner is to encourage open communication about her menopause symptoms. By creating a safe space for her to express how she feels—whether it’s about low testosterone or fatigue—you can foster deeper understanding. Talking openly about changes in sexual function can also reduce tension and promote emotional closeness.

Patience and Empathy: Understanding Mood Swings and Fatigue

Menopause often brings sudden mood swings, which can make day-to-day interactions challenging. Offering patience and empathy during these moments is essential. Remind yourself that these changes are part of the hormonal fluctuations, and your partner needs your understanding, not frustration. Supporting her through these emotional symptoms will help her feel secure and valued.

Intimacy Without Pressure: Adjusting Expectations Together

Sexual intimacy can be complicated during menopause due to vaginal dryness, low libido, and other factors. It’s important to recognise that intimacy doesn’t have to revolve around sex. Focus on building emotional closeness through communication, affection, and shared experiences. By adjusting expectations and finding new ways to connect, you can maintain a strong bond without the pressure of physical intimacy.

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Practical Ways to Navigate Menopause as a Couple

Educate Yourself on Menopause and Treatment Options

Understanding menopause and its symptoms is one of the most powerful things you can do. Research treatment options like hormone replacement therapy (HRT) and discuss these with your partner and her healthcare provider. Knowing about treatments can help relieve symptoms like hot flashes, poor concentration, and sexual dysfunction. Supplements or lifestyle changes like exercise and stress management can also help.

Be Involved in Doctor’s Appointments and Health Decisions

Many partners find that being actively involved in healthcare decisions strengthens the relationship. Offer to attend doctor’s appointments to learn more about hormone replacement therapy, replacement therapy, and other available treatment options. This can be especially helpful when discussing concerns like low testosterone levels or side effects from treatments. Together, you can make informed decisions about how to manage menopause symptoms.

Embrace Lifestyle Changes Together: Exercise, Diet, and Stress Management

Menopause often requires new routines, and embracing these lifestyle changes together can improve both your lives. Regular exercise can help manage weight gain and reduce joint pain, while a balanced diet supports energy levels. By prioritising these changes, you’re not only supporting your partner but also improving your own health.

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Strengthening Your Bond During the Menopausal Transition

A New Chapter in Your Relationship: Growing Together

Menopause is a natural part of aging, and while it presents challenges, it also opens the door to growth in your relationship. This is a time to reaffirm your commitment to one another, through both the difficult moments and the joyful ones. By supporting your partner through these changes, you’ll strengthen your bond and deepen your emotional connection.

The Power of Patience, Understanding, and Emotional Support

Menopause can be a difficult transition, but your support can make all the difference. Offering patience, kindness, and empathy will help your partner feel loved and understood during this time. Emotional support is invaluable as she navigates changes in her body and mind.

Reaffirming Love and Building Intimacy Through the Challenges

Through the ups and downs of menopause, reaffirming your love and dedication to one another is essential. Whether it’s through small gestures of affection or thoughtful conversations, showing your partner that your relationship is a priority will help both of you feel more secure as you navigate this new chapter.

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Conclusion: Navigating Menopause as a Team

By educating yourself on menopause and its effects, and by offering emotional and practical support, you can strengthen your relationship and help your partner feel supported during this transition. It’s about navigating these changes together—finding new ways to connect, communicate, and thrive as a couple.

Menopause ushers in changes that can feel unfamiliar. Among these is menopausal discharge, which, like other bodily changes during this phase, tends to go undiscussed. It’s time to change that. Vaginal discharge is part of every woman’s life—from the reproductive years through menopause. Understanding the different types of discharge after menopause, and knowing when something is off, can help you stay on top of your vaginal health.

It’s normal to experience changes, but knowing when you’re dealing with normal vaginal discharge versus abnormal discharge is essential for every woman.

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Vaginal Health During Menopause

As estrogen levels decline during menopause, vaginal health shifts. Lower hormone levels lead to changes in vaginal tissue, including vaginal dryness, thinner walls, and less lubrication. This naturally affects the consistency of your vaginal discharge. Where you may have had fluctuating discharge during your menstrual cycle, the amount tends to decrease after menopause.

Normal vaginal discharge helps the body by clearing out dead cells and maintaining a healthy balance of bacteria in the vagina. After menopause, discharge is often less noticeable but still plays a crucial role. Keep an eye out for shifts in discharge colour, texture, or odour, which may signal an underlying condition that requires medical attention.

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Common Types of Vaginal Discharge After Menopause

There are several types of vaginal discharge you may encounter during and after menopause. Let’s break down what’s considered normal discharge and what could indicate a problem.

Clear or Light Tan Discharge: What It Means

Clear or light tan discharge is generally a sign of normal vaginal health. As the body produces less lubrication, this type of discharge may be slightly thicker than before, but it’s typically harmless.

In some cases, this discharge can be confused with urinary leakage, which is more common during and after menopause. If you’re unsure, check with your healthcare provider to rule out any urinary tract infections or other issues like incontinence.

Yellow or Green Discharge: Signs of Infection

A yellow or green tint to your discharge can be a sign of vaginal infections, especially sexually transmitted infections like gonorrhoea or trichomoniasis. This type of discharge often carries a foul odour and may be accompanied by other symptoms like vaginal bleeding, pain, or irritation. If you notice these changes, reach out to a doctor, as these infections require treatment with antibiotics to prevent complications.

White, Thick Discharge: Recognising a Yeast Infection

A white, thick discharge resembling cottage cheese is often linked to yeast infections. These can still occur post-menopause, particularly as changes in the vaginal environment can make the area more prone to fungal overgrowth. Yeast infections may cause itching, burning, or painful intercourse. Over-the-counter antifungal medications can typically treat the issue, but it’s always wise to confirm with your healthcare provider.

Grey Discharge: Bacterial Vaginosis

Grey discharge, often paired with a foul odour, is a hallmark of bacterial vaginosis (BV), an infection caused by an imbalance in vaginal bacteria. BV is common during menopause and can be uncomfortable, causing vaginal inflammation and sometimes abnormal vaginal discharge. BV typically requires treatment with antibiotics to restore balance to the vaginal microbiome.

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

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03

When to Be Concerned: Unusual Discharge and Symptoms

While many changes in vaginal discharge during menopause are harmless, some symptoms should raise concern. One of the most alarming is brown discharge or bloody discharge after menopause. While spotting or bleeding might be normal before menopause, it should always be evaluated post-menopause. This type of discharge could be linked to abnormal bleeding, uterine cancer, or other serious conditions.

Red Flags: Brown or Bloody Discharge

Any form of bloody discharge after menopause needs to be addressed promptly. Brown discharge, which is old blood, could point to benign causes like polyps, but it could also be an early sign of cancer in the cervix or uterus. Be sure to contact your doctor if you notice any form of unusual bleeding or abnormal vaginal discharge after menopause.

Other Symptoms to Watch For

Be alert to other symptoms, such as persistent itching, vaginal irritation, or discomfort in the vaginal area. If paired with abnormal discharge, these signs could point to conditions like vaginal atrophy or infections. In any case, it’s crucial to seek help early and avoid using feminine hygiene products or scented bath products that could aggravate the issue.

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Steps to Maintain Vaginal Health After Menopause

Staying proactive about vaginal health doesn’t stop after menopause. Simple habits can help maintain a healthy vaginal environment and avoid common issues like vaginal infections or abnormal discharge.

Supporting Vaginal Flora

Maintaining balance in the vaginal microbiome is essential, even after menopause. Avoid using products like bubble baths, laundry detergents, and fabric softeners that may irritate the vulva. Wearing breathable, synthetic fabric-free underwear helps reduce moisture buildup, which can lead to yeast infections.

Seeking Medical Advice When Needed

Regular check-ups are crucial during and after menopause. Your healthcare provider can help monitor for signs of infection or more serious concerns like vaginal bleeding. Never hesitate to seek help if you notice anything unusual. Your health deserves attention at every stage of life.

Menopause is a turning point. A shift in how we relate to our bodies, to intimacy, to desire. But your sex life doesn't have to end with your periods.

Before we dive into fixing libido let's get one thing clear. The genitourinary changes that often come with menopause—like vaginal dryness and discomfort—are real and can make sex genuinely painful. Treating any sources of pain during sex should always be the first priority. Once your body is feeling better and you’re physically comfortable, the path forward is about embracing this new phase with confidence and curiosity.

Not every woman is concerned with increasing their libido, and that’s perfectly fine. But if you’re here, it’s because you want to explore how to feel more connected, more intimate, more alive in your body. And you deserve that. This guide gives you 10 science-backed strategies to reignite your sex drive and rediscover intimacy, no matter where you are in life.

As Menopause Specialist Dr. Jen Gunter puts it “For some women, sex gets better with menopause. With PMS, menstrual cramps, and fears of pregnancy gone, they feel liberated”(1). And that’s the core of it. Menopause doesn’t have to mean an end to desire—it can be a fresh start.

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The Impact of Menopause on Libido and Sexual Health

Hormonal Shifts and Their Effects on Sexual Desire

Menopause is all about change—particularly in your hormone levels. With declining estrogen and testosterone levels, many women experience low sexual desire and changes in sexual response(2). Testosterone, although often associated with men, plays a key role in women’s sexual function. As estrogen levels and other hormones drop, your sex drive might follow, leading to less frequent sexual activity or a dip in arousal. But this is not the end of your sexual function—it’s an opportunity to adapt and reignite that spark.

Vaginal Dryness and Discomfort

One of the most common sexual difficulties perimenopausal and postmenopausal women face is vaginal dryness. With the decrease in estrogen, vaginal tissues become thinner and less lubricated, leading to vaginal atrophy and discomfort during intercourse(3). But these changes don’t have to define your sex life. Using vaginal moisturisers and lubricants can ease this discomfort, improving sexual enjoyment and intimacy. When pain isn’t a barrier, exploring new ways to enjoy your sex life becomes easier.

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10 Proven Ways to Increase Libido During Menopause

1. Prioritise Emotional Intimacy with Your Partner

Sex isn’t just physical. Emotional intimacy plays a huge role in maintaining a healthy sex life, especially during menopause. Communicating openly about your changing body, sexual difficulties, or sexual desires is key to building trust and reconnecting. When you and your partner can talk about what feels different, you foster an environment where sexual satisfaction and desire can flourish. Increased emotional intimacy often leads to heightened physical intimacy(4).

2. Use Vaginal Moisturisers and Lubricants

Vaginal dryness is a major cause of discomfort during sex, but it’s easily managed. Vaginal moisturisers hydrate vaginal tissues, improving vaginal lubrication over time, while lubricants provide immediate relief during sexual activity(3). These simple solutions can make sex more enjoyable and help you focus on intimacy rather than discomfort. Easing vaginal dryness means you can enjoy physical connection without the pain.

3. Strengthen Your Pelvic Floor Muscles

The strength of your pelvic floor muscles is closely tied to sexual function. Weak pelvic floor muscles can make it harder to reach orgasm and reduce your sexual arousal. Regular pelvic floor exercises (like Kegels) increase blood flow to the genitals and improve sexual responsiveness, making orgasms stronger and more satisfying(2). These exercises are a powerful tool for increasing libido and enhancing sexual functioning as you move through menopause.

4. Explore New Forms of Sexual Expression

Menopause is a chance to experiment. As your body changes, so might your sexual interests or preferences. Explore different forms of sexual activity like oral sex, try out sex toys, or experiment with new sexual routines. If sexual arousal feels different than before, that’s okay. Be open to discovering what feels good now. Introducing variety into your sex life can lead to more sexual satisfaction and help reignite desire.

5. Maintain a Healthy Lifestyle

Physical health is directly linked to sexual health. Regular exercise, a balanced diet, and stress management can all improve blood flow, energy levels, and overall well-being—important factors for sexual desire and functioning(5). Exercise, in particular, boosts endorphins and helps you feel more connected to your body, making you more likely to want to engage in sexual activity. Maintaining a healthy lifestyle is crucial for supporting sexual enjoyment throughout menopause.

6. Address Stress and Anxiety

Stress and anxiety are major libido killers. When your mind is preoccupied, it’s hard to feel sexually engaged. Mindfulness practices, therapy, or simple relaxation techniques can reduce stress levels, improving your sexual interest and arousal. When you feel calm and grounded, it’s easier to connect emotionally and physically with your partner(4). Lower stress levels can lead to better sexual functioning and an overall increase in libido.

7. Consider Testosterone Therapy

For some postmenopausal women, testosterone therapy can be a game-changer. Testosterone plays a significant role in premenopausal women’s sexual desire, and for those experiencing low libido, replacement therapy might help increase sexual interest and improve sexual function(2). Be sure to consult with a healthcare provider to weigh the benefits and risks of testosterone therapy or other Menopausal Hormone Therapies.

8. Don’t Ignore Psychological Factors

Your mental and emotional state plays a big role in sexual desire. Menopause can bring changes to body image and self-esteem, which may affect your sexual confidence. It’s important to focus on accepting your body as it is now, and not to let negative thoughts or comparisons to your premenopausal self dictate how you feel. Self-acceptance leads to more sexual enjoyment, and confidence is key to maintaining a satisfying sex life.

9. Try Hormone-Free Natural Supplements

If hormone therapy isn’t right for you, hormone-free natural supplements like maca root, ginseng, and omega-3s can help increase libido. These supplements have been shown to improve female sexual function without the side effects associated with hormone replacement therapy(6). Incorporating these into your routine could be an effective way to boost sexual desire naturally.

10. Stay Sexually Active

Sex is like a muscle—the more you use it, the stronger it becomes. Regular sexual activity increases blood flow to the genitals, improving vaginal health and maintaining your sex drive. Whether it’s through intercourse or other forms of intimacy, staying sexually active can help you maintain your libido and increase your sexual responsiveness.

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

03

The Importance of Body Confidence and Sexual Communication

Embracing Your Body Post-Menopause

As your body changes, it’s crucial to embrace where you are now. Menopause doesn’t diminish your worth or your ability to experience sexual pleasure. Accepting your body and focusing on what makes you feel good is key to maintaining a positive sexual relationship with yourself and your partner. The more comfortable you are in your own skin, the more likely you are to enjoy a fulfilling sex life.

Open and Honest Communication with Your Partner

Healthy sexual communication is essential, especially during menopause. Be open with your partner about what feels good, what doesn’t, and any concerns or desires you have. Discussing sexual difficulties or changes in sexual functioning can lead to deeper emotional intimacy and more satisfying sexual experiences. Your partner can’t read your mind—honest communication helps you both navigate this phase together.

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When to Seek Professional Help

Consulting a Healthcare Provider

If these strategies don’t seem to improve your libido, it may be time to consult a healthcare provider. Hormone therapy, including estrogen and testosterone replacement, can be beneficial for some women experiencing low sexual desire, sexual dysfunction, or hypoactive sexual desire disorder(2). A healthcare provider can also help rule out any underlying medical conditions that may be affecting your sexual health.

How Therapy Can Help

Sometimes, addressing the psychological factors behind low libido requires professional help. Therapy, particularly sex therapy, can help you and your partner navigate changes in sexual desire and rediscover sexual satisfaction. A therapist can provide valuable tools for improving emotional intimacy, addressing body image issues, and rebuilding sexual confidence.

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Conclusion: Reviving Your Libido, Reclaiming Your Pleasure

Menopause doesn’t have to mean the end of your sex life. It’s a time for reinvention, for rediscovering what makes you feel good, and for deepening your connection with your body and your partner. By using these science-backed strategies to address both physical and emotional changes, you can reignite your libido, improve your sexual function, and enjoy a fulfilling, vibrant sex life. You deserve pleasure, and now is the perfect time to reclaim it.

Menopause has a way of announcing itself: hot flushes, night sweats, and mood swings. But one of its most persistent and frustrating side effects often goes unspoken—vaginal itching. If you’ve ever thought, “Why does my vagina feel like it’s on fire?” during menopause, you’re not alone. Thousands of postmenopausal women experience menopause symptoms like dryness and irritation, but it’s rarely discussed openly. It’s time we changed that.

Menopause isn’t just about mood swings and temperature changes—it’s a full-body experience. One of the most impactful (yet often ignored) shifts happens in the vaginal area, with the genitourinary syndrome of menopause (GSM) playing the lead villain. Let’s break it down and dive into why vaginal itching happens, what’s behind it, and how to take back your body.

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The Connection Between Menopause and Vaginal Itching

Genitourinary Syndrome of Menopause (GSM)

Let’s get one thing straight: vaginal atrophy, vaginal dryness, and itching aren’t something you should just “put up with” during menopause. These symptoms are part of genitourinary syndrome of menopause (GSM), a direct result of your body producing less estrogen. Estrogen does more than regulate your periods—it’s crucial for maintaining the health of your vaginal lining. When estrogen levels decrease, the vaginal tissues thin, the vaginal pH rises, and your body loses the natural moisture that keeps everything running smoothly. What’s left? Irritation, urinary tract infections, and discomfort.

As Dr. Ginni Mansberg explains, “Itching can be one of the symptoms of the genitourinary syndrome of menopause. The condition is driven by low estrogen in the vaginal and vulval areas, and the subsequent atrophy or shrinking of the cells of the vulva”(1). And while GSM is common, it’s not something you should have to endure without answers—or relief.

Why Vaginal Itching Happens During Menopause

Here’s the truth: Your vagina is not betraying you. As your estrogen levels decrease, so does your vagina’s ability to maintain its natural oils and moisture. Add the loss of elasticity, and you’ve got a vaginal canal that feels more like sandpaper than the comfortable, lubricated environment it once was. This breakdown of the skin’s “barrier function” makes the vaginal tissues more prone to irritation, leading to that infuriating itch(2).

But it’s not just the dryness. The pH of your vagina also changes, making it more alkaline, which means your body’s natural defense against infections is weakened. And the result? Urinary symptoms, vaginal burning, and increased discomfort(3).

Your body may be shifting gears, but that doesn’t mean you should just deal with it. Postmenopausal women deserve better than “grin and bear it.”

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Common Causes of Vaginal Itching After Menopause

Dermatitis: The Leading Cause of Vulvar Itching

Vulvar dermatitis is often behind that persistent itch. What is it? Essentially, it’s skin inflammation, and it’s more common than you think. Dr. Mansberg explains, “The most common cause of an itchy vulva is vulvar dermatitis. Symptoms often go beyond itching to extreme rawness, stinging, burning, and pain”(2). If you have sensitive skin, or deal with hay fever or asthma, your vulva might be more prone to this inflammation. Unfortunately, everyday products like soap, perfume, and even silicone-based vaginal lubricants can make it worse.

And if you’re thinking, “Well, I’ll just wash it more,” think again. Soap dries the vulva even further, making the skin more alkaline, and that throws your whole system off balance. Even the chemicals in pads, underwear, and creams can be to blame(2).

The solution? Start by ditching the irritants, switch to fragrance-free products, and let your skin breathe. In many cases, applying a simple ointment like petroleum jelly can help the skin heal. And if it’s not enough? Corticosteroid creams can help tackle the inflammation(2).

Lichen Sclerosus: More Than Just an Itch

Sometimes, the cause of itching goes deeper. If your itching is particularly intense and you notice white patches on your vulva, you might be dealing with lichen sclerosus. This chronic condition affects the vulva, and while rare, it’s one that requires your attention. Yes, it’s itchy, but more importantly, lichen sclerosus can increase the risk of vulvar cancer in 5% of cases(4).

Don’t panic—but do get checked. The treatment is simple: corticosteroids. Apply them regularly and follow up with your healthcare provider for ongoing monitoring. It’s not a one-and-done kind of condition—it requires attention and maintenance(4).

Could It Be Thrush?

We tend to think of thrush (also known as yeast infections) as a younger woman’s issue, but it can still affect you post-menopause, especially if you’re on hormone replacement therapy (HRT). Menopausal women have fewer estrogen-fed cells, which means less fuel for the yeast to thrive on, but that doesn’t mean thrush is completely off the table. If you’re noticing the tell-tale signs—itching, thick discharge—it’s worth checking in with your doctor(2).

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

03

How to Treat Vaginal Itching and Restore Comfort

Hormone Replacement Therapy (HRT)

For many women, hormone replacement therapy (HRT) is a lifesaver when it comes to managing vaginal symptoms. Dr. Mansberg explains, “HRT has proved to be effective in fixing the symptoms. It restores the vagina’s normal pH levels, repairs healthy blood flow to the vulva and vagina, and increases the number of cells in the vaginal canal”(2).

Whether you go for systemic HRT or opt for local treatments like vaginal oestrogen creams or rings, these therapies are a proven way to combat vaginal atrophy symptoms like itching and discomfort(5).

Preventive Measures for Vulvar Health

While treatment is essential, let’s talk about prevention. Taking care of your vulva during menopause means more than just using the right products. Here are a few evidence-based ways to manage vaginal itching and maintain healthy, happy skin:

• Avoid irritating products: Stay far away from soaps, perfumes, and fragranced products—they’re just waiting to disrupt your vaginal balance.
• Wear breathable cotton underwear: Let your vulva breathe. Cotton underwear is key, as synthetic fabrics can trap moisture and increase irritation.
• Try antihistamines: Sometimes the cause of itching is allergies. If that’s the case, after consulting with a medical professional, an over-the-counter antihistamine can work wonders.
• Cold compresses: Ice packs or cold compresses can soothe uncomfortable symptoms like swelling and irritation(6).

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When to See a Healthcare Provider

Red Flags You Shouldn’t Ignore

If your vaginal itching doesn’t respond to home remedies or over-the-counter solutions, it’s time to call in the professionals. Persistent itching, unusual discharge, or white patches on your vulva could be signs of more serious conditions, like lichen sclerosus or even vulvar cancer. Don’t ignore it—check in with your GP, gynaecologist or dermatologist for regular monitoring(4).

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The Bottom Line: Stop Scratching, Start Healing

Menopause is a journey, and sometimes it throws a few uncomfortable detours your way—like vaginal itching. But here’s the deal: You don’t have to suffer in silence. Whether it’s from GSM, dermatitis, or something more serious, there are solutions. Take charge of your health, seek out the right treatments, and let your body heal. Because no matter your age, you deserve to feel comfortable in your own skin—and your vagina.

Vaginal dryness isn’t a dirty secret, and it’s definitely not something you should just “live with” as part of menopause. Yet, millions of women are doing exactly that. Why? Because we’ve been taught to feel embarrassed about discussing our bodies. Here’s the truth: over 50% of postmenopausal women experience symptoms of vaginal dryness, and that number shoots up to 80% for women aged 65 and older(1,2).

Menopause is inevitable, but vaginal discomfort doesn’t have to be. The longer you wait, the harder it can be to treat vaginal dryness—but it’s never too late to get help. Whether it’s been a few months or several years, there are solutions to restore your comfort and confidence. You don’t have to suffer in silence, and you definitely don’t have to go through this alone. Let’s talk about what’s really going on—and get the care you deserve.

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Menopause Happens. Vaginal Discomfort Doesn’t Have To.

When estrogen levels take a nosedive during menopause, the vaginal tissue changes. It’s not a betrayal by your body—it’s biology. Without enough estrogen, the vaginal tissues thin, lose elasticity, and stop producing the moisture that kept everything running smoothly before. This is what leads to genitourinary syndrome of menopause (GSM), a catch-all term for the frustrating mix of vaginal dryness, irritation, and even urinary issues.

Why Vaginal Dryness Feels So Uncomfortable

Estrogen keeps your vaginal walls thick, elastic, and lubricated. When that natural estrogen supply drops, those tissues get thin and dry, leading to discomfort in your vagina in everyday life and during sexual intercourse. You might notice:

• Persistent itching or burning feeling.
• Painful sex due to the lack of lubrication.
• Burning sensation when you urinate.
• Changes in your vaginal discharge, like less or none at all.

Left untreated, vaginal dryness can lead to vaginal atrophy—where the vaginal walls thin further, making normal activities and sex more painful.

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Why You Shouldn't Ignore Vaginal Dryness

Vaginal dryness doesn’t get better on its own. If left untreated, it often worsens over time. But the earlier you seek treatment, the easier it is to reverse the symptoms. Even if you’ve been dealing with this for a while, it’s never too late to address it.

Painful Sex—and How to Talk About It

For many women, vaginal dryness doesn’t just make daily life uncomfortable—it can make sex downright painful. As Dr. Mansberg notes, “Women often avoid sex because of these problems, and that can take a heavy toll on their relationships”(3). The lack of natural lubrication and thinning of the vaginal lining lead to painful intercourse, which can make intimacy something you start to avoid. For plenty of women, not being interested in sex isn’t a problem, and that’s totally fine. But if you do want to get back to it, or if your partner struggles to understand why it’s not appealing right now, it starts with open communication.

How to Approach the Conversation

Vaginal dryness occurs as a natural part of menopause, and it’s completely treatable. But it’s hard to feel interested in sex when you know it’s going to hurt. Explaining that discomfort might be what’s driving your lack of desire can help your partner understand what’s really going on and prevent emotional distance. There are highly effective treatments, like vaginal moisturisers, vaginal lubricants, and vaginal estrogen therapy, that can restore comfort and make intimacy enjoyable again. While you’re figuring out what treatment works best, your partner can be there to support you through the process—and rekindle desire once your body is ready.

It’s Not Just About Sex—It’s About Your Everyday Comfort

While vaginal dryness can make painful intercourse a regular occurrence, it’s also about how you feel day-to-day. Dryness can cause discomfort and pain while walking, sitting, or going to the bathroom. And let’s not forget the impact on your urinary health—urinary symptoms like frequent urinary tract infections (UTIs) often accompany dryness.

Dr. Ginni Mansberg stresses that “the later you start treatment, the less helpful the treatments are,” because the vaginal tissues become more damaged over time(3). So, let’s get proactive about your vaginal health before it gets worse.

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

03

Take Action: How to Treat Vaginal Dryness and Get Your Life Back

Here’s the good news: You don’t have to live with vaginal dryness. There are plenty of effective treatments available, from vaginal moisturisers to hormone therapies, that can make a world of difference.

Vaginal Moisturisers and Lubricants: Your Everyday Fix

For a non-hormonal approach, vaginal moisturisers and vaginal lubricants are a great first step. Moisturisers help hydrate your vaginal tissues daily, while lubricants reduce friction during sexual intercourse.

• Water-based lubricants are safe for regular use and are compatible with condoms.
• Oil-based lubricants are effective but can cause infections and aren’t compatible with latex condoms.

Studies show that hyaluronic acid-based moisturisers can be as effective as vaginal estrogen creams in treating vaginal dryness(4). These are excellent options for women who prefer to avoid hormone-based treatments.

Vaginal Estrogen Therapy: Targeted Relief at the Source

When it comes to reversing vaginal dryness, vaginal estrogen therapy delivers powerful relief by restoring moisture and elasticity directly to the vaginal tissues. Available as vaginal estrogen creams, vaginal tablets, or even rings, this therapy thickens the vaginal lining, making everyday activities and sex far more comfortable.

Because the estrogen is applied locally, side effects are less common, making it a go-to treatment for many women.

Hormone Therapy: The Full-Body Approach

Hormone therapy, also known as hormone replacement therapy, balances estrogen levels to treat a variety of menopausal symptoms, including vaginal dryness and hot flashes. However, it’s not suitable for everyone, especially women with a history of breast cancer or blood clots, so it’s important to talk to your healthcare provider about your options.

Talking to Your Doctor About Vaginal Dryness

We get it—bringing up vaginal dryness with your doctor can feel awkward, but it’s a conversation worth having. The sooner you talk to a healthcare provider, the sooner you can find the best treatment options for your body.

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04

Final Thoughts: Don’t Wait, Act Now

Vaginal dryness may be common during menopause, but it doesn’t have to be your new normal. Whether you opt for vaginal moisturisers, vaginal estrogen therapy, or hormone therapy, there are plenty of options to help you feel like yourself again.

Menopause is inevitable, but vaginal discomfort isn’t. Take charge of your sexual health, and start feeling better today.

Hot flushes, mood swings, and…bloating? Menopause comes with a long list of changes, but few people expect that persistent swollen belly. Yes, menopause and bloating are closely linked, making your jeans tighter and leaving you feeling bloated and uncomfortable. If you’ve been struggling with this for a while, you’re not alone.

Menopausal bloating is common, but understanding why it happens and how to deal with it is key to getting your body back to feeling comfortable again. Let’s dive into what’s causing your bloating and explore ways to relieve bloating for good.

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01

Why Does Bloating Happen During Menopause?

We know bloating can happen at any time, but why is it so common during menopause? The answer lies in your hormone levels. As estrogen and progesterone fluctuate, they have a direct impact on your digestive system, your body’s fluid retention, and your overall comfort.

• Estrogen’s role: Estrogen helps regulate your body’s fluid balance. When estrogen levels drop, your body starts to hold onto more water, leading to that swollen feeling. This water retention is a key contributor to menopause bloating, making your belly feel uncomfortable and tight(1).
• Progesterone’s effect: Progesterone, another key hormone, helps keep digestion moving. When progesterone levels drop during menopause, digestion slows down, causing gas retention and bloating(2).

These hormonal changes are natural, but they can make bloating symptoms a regular part of your daily life.

Is It Just Bloating—or Something More?

For some women, menopausal bloating isn’t just caused by hormonal shifts. Irritable bowel syndrome (IBS), food sensitivities, and digestive issues can also be at play in causing bloating. If you’re dealing with regular bloating, abdominal pain, and gas, it might be worth exploring whether your digestive health is involved(3).

Hormonal fluctuations during menopause can trigger or worsen existing IBS symptoms, making gas, constipation, or diarrhea more frequent. So, while bloating may feel like just another menopause symptom, there could be more going on(4).

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02

What are The Causes of Bloating?

While bloating is a common symptom largely driven by hormonal shifts and the food you eat, certain lifestyle habits can make it better—or much worse. Here’s what could be adding to that bloated feeling:

• Processed foods and too much salt: High salt intake encourages water retention, which makes bloating even worse. Those salty snacks might be contributing more than you think to your puffed-up feeling(5).
• Carbonated drinks: Fizzy drinks can trap gas in your stomach, adding to gas retention and leaving you feeling even more bloated. Cutting back on carbonated beverages can help reduce that uncomfortable fullness(6).
• Gas-producing foods: Certain foods—like beans, cabbage, and broccoli—are notorious for causing gas retention. These foods can make you feel more swollen and uncomfortable(7).
• Large meals: Eating large portions overwhelms your digestive system and leads to bloating. Smaller, more frequent meals are better for keeping things moving smoothly(8).

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How to Relieve Menopause Bloating: Small Changes, Big Results

The good news? Menopausal bloating isn’t something you have to live with forever. There are small tweaks you can make to feel lighter, more comfortable, and in control again. Here’s how you can reduce bloating effectively:

1. Adjust your diet

Cut back on processed foods and salt-heavy meals. These foods make water retention worse, leading to even more bloating. Instead, opt for whole grains and fiber-rich foods to help your digestive tract work more efficiently(5).

Pay attention to trigger foods like beans and carbonated drinks, which can lead to gas retention and leave you feeling heavier. Keeping a food diary is an easy way to track how certain foods impact your bloating and avoid the ones that cause the most discomfort(7).

2. Eat smaller meals

Eating large meals can overwhelm your system, leading to more bloating. Instead, try eating smaller, more frequent meals throughout the day. This gives your gastrointestinal tract time to process food without getting overwhelmed(8).

3. Stay active

Even mild physical activity can help stimulate digestion and relieve bloating. A simple walk after a meal can do wonders for getting things moving and reducing gas retention. Regular exercise also aids digestion and helps keep bloating in check(6).

4. Support your gut health

Gut health plays a crucial role in managing menopausal bloating. Adding probiotic supplements can help restore balance to your gut’s beneficial bacteria, supporting better digestion and reducing bloating symptoms(9). Don’t forget to add fiber-rich foods and whole grains to your diet for improved digestion.

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Other Menopausal Symptoms that Affect Your Digestion

Menopausal bloating isn’t the only digestive issue that comes with this life stage. Other menopause symptoms like weight gain, constipation, and slower metabolism can also contribute to feeling bloated and uncomfortable.

The drop in hormone levels can slow your metabolism, leading to weight gain and more bloating during menopause. But remember, with the right combination of dietary adjustments, exercise, and attention to digestive health, you can stay on top of these changes and feel like yourself again(3).

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05

When Should You See a Doctor?

While bloating is a common part of menopause, there are times when it’s a good idea to check in with a medical professional. If your bloating is persistent despite lifestyle changes, or if you notice any unusual or severe abdominal pain, it could be worth exploring whether there are underlying health or medical conditions at play. Your doctor can help rule out more serious gastrointestinal symptoms and point you toward the best treatment options(4).

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The Bottom Line: Managing Menopause Bloating

Menopausal bloating may be frustrating, but you don’t have to suffer in silence. By making a few small tweaks to your diet, eating smaller meals and incorporating regular exercise, you can reduce that uncomfortable bloated feeling and get back to feeling more like yourself.

Remember, bloating during menopause is common, but with the right changes, you can manage it and feel more comfortable in your body. Whether it’s by cutting back on trigger foods, adding probiotic supplements, or simply taking a walk after dinner, you have the tools to beat the bloat.

01

Does menopause cause itchy skin?

When it comes to menopausal symptoms, we’re all bracing ourselves for the hot flushes and mood swings. But menopause and skin itching? That one often catches women off guard. As estrogen levels dip, your skin takes a hit too. In fact, the skin during menopause becomes more prone to issues like dry skin, thinning skin, and that awful itchy skin sensation many women struggle with.

Here’s the thing: estrogen isn’t just regulating your menstrual cycle—it’s a key player in keeping your skin healthy. When estrogen levels fall, your skin loses some of its natural defences, including its ability to retain moisture, produce natural oils, and maintain collagen. This leaves you with skin that feels dry, irritated, and, yes, itchy. Menopause specialist and Australian GP, Dr. Ginni Mansberg explains, “Disruption of the skin barrier due to estrogen loss is responsible for much of your skin’s itch and sensitivity”(1).

Let’s dive into why this happens and, more importantly, what you can do to keep your skin moisturised and soothed.

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How Hormonal Changes Wreak Havoc on Your Skin

Changes in hormones during menopause directly impact skin health. Estrogen plays a key role in maintaining skin moisture and promoting collagen production, the protein that keeps skin firm and smooth (2). Dr. Mansberg says, "To understand what happens around perimenopause and menopause, you need to understand just how fabulous estrogen is for your skin. Estrogen helps your skin in three broad ways—maintaining your skin barrier, boosting collagen, and inhibiting inflammation"(1).

Estrogen is a protective force for the skin. As it declines, you may notice an impaired skin barrier and particularly the loss of collagen and elastin, causing discomfort(3). This may lead to thinning, sensitive, and itchy skin. Some women even experience formication, a condition where altered skin nerve function causes strange skin sensations, like insects crawling on the skin. To keep your skin healthy and reduce itchiness, it's essential to focus on repairing the skin barrier.

In addition to a disrupted skin barrier, the skin's pH typically increases after menopause. "This rise, which sees the skin shifting from acidic to a more alkaline state, is known to further impair the skin barrier and also make your skin drier and accelerate aging," says Dr. Mansberg(1).

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Common Symptoms of Itchy Skin During Menopause

Menopausal women often experience more than just dryness. Itching may also be accompanied by prickling or burning sensations, which can be particularly frustrating. These symptoms, known as paresthesia, are linked to nerve sensitivity caused by hormonal changes(4).

Itchy, dry skin can affect various parts of the body, but the face, chest, and limbs are often the most sensitive. The sensation can be particularly severe at night, leading to sleep disturbances for many women(5). There are estrogen receptors all over the body, affecting the skin on your face, body, and even the vagina. Itchiness and dryness may occur anywhere, and vaginal dryness is particularly common in menopause.

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Managing and Treating Menopause-Related Itchy Skin

One of the most effective ways to manage itching and maintain healthy skin is by keeping the skin moisturised. Using a fragrance-free, hydrating moisturiser immediately after bathing can help lock in moisture and prevent the skin from becoming too dry. Look for ingredients like hyaluronic acid and glycerin, which help to keep the skin hydrated(6).

It’s also important to avoid hot showers, as hot water strips the skin of its natural oils, worsening dryness. Instead, opt for lukewarm water and limit your showers to 10-15 minutes to help protect the skin’s moisture barrier(7).

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Skin Care for Itchy Skin Relief

"If you have a compromised skin barrier, the first thing to do is avoid ingredients that might irritate your already sensitive skin. So I would steer you away from any irritants like prescription vitamin A, retinol, alpha hydroxy acids and vitamin C—at least until your skin barrier (itch and irritation) is fixed," says Dr. Mansberg(1).

Instead, focus on soothing skincare products that can help heal the skin. Aloe vera gel, with its cooling and anti-inflammatory properties, can reduce inflammation and irritation when applied directly to the skin(8). Similarly, colloidal oatmeal is effective for calming itchy skin. Adding finely ground oats to a warm bath creates a protective layer on the skin, which helps lock in moisture(9).

Herbal supplements like evening primrose oil and omega-3 fatty acids can also support skin hydration from within. These oral supplements contain natural oils that help replenish essential fatty acids, improving the skin’s moisture and elasticity(10). However, it’s important to note that while some women find relief from these supplements, scientific evidence is mixed, so it’s best to consult with a healthcare provider before starting new supplements.

In addition to moisturising skin treatments, don't forget to wear sunscreen daily. "Hands down, the biggest source of aging that you can actually prevent is sun exposure," says Dr. Mansberg(1). In addition to preventing aging and skin cancer, sunscreen will prevent UVA and UVB rays from damaging the skin barrier.

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Hormone Replacement Therapy (HRT) and Medical Treatments

Hormone Replacement Therapy (HRT) can also relieve itchy skin by restoring estrogen levels. This improves the skin’s ability to retain moisture and maintain collagen production. However, HRT may not be suitable for all women, so it’s important to consult a healthcare provider to discuss the potential risks and benefits(2).

For those seeking alternatives, prescription creams and moisturisers may be helpful. These medical treatments can strengthen the skin’s moisture barrier and provide long-lasting relief from itching(11).

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Lifestyle Changes for Skin Health

Hydration is critical for maintaining healthy, moisturised skin. Drinking plenty of water to stay hydrated throughout the day can help replenish the body’s fluids, supporting the skin’s natural hydration. Eating a balanced diet rich in antioxidants and healthy fats also promotes skin health, especially foods high in omega-3 fatty acids like salmon and flaxseeds(10).

To protect the skin from environmental stressors, use sunscreen daily, avoid harsh soaps, and choose gentle, fragrance-free products to minimise irritation. These steps will help maintain the skin’s barrier and reduce the likelihood of dryness and itching(7).

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When to Seek Professional Help

If skin itching persists despite using moisturisers and natural remedies, it’s important to consult a a doctor or board-certified dermatologist. Chronic itching could be a sign of a more serious underlying condition, such as eczema or psoriasis, which requires targeted treatment(5). A dermatologist can also perform tests to rule out skin infections or other medical issues that could be contributing to persistent itching(11).

By taking a proactive approach to skincare during menopause, women can manage itching and maintain healthy, comfortable skin. It’s essential to understand that while skin changes are common during menopause, they don’t have to interfere with your quality of life.

When it comes to menopause symptoms, you might expect sudden hot flushes, sleepless nights, or even the emotional roller-coaster of perimenopause. But morning sickness? Probably not on your menopause bingo card. Yet nausea is one of the sneaky symptoms that can creep up on us perimenopause and menopause. The hormonal shifts in your body can impact your digestive system, leading to discomfort and stomach upset. Let's explore the connection between hormones and nausea during menopause, and how to manage it.

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01

Can Menopause Cause Nausea?

Understanding the Connection Between Hormones and Digestive Health

Both estrogen and progesterone can play a significant role in regulating various bodily functions, including digestion. When these hormone levels start to fluctuate during menopause, it can lead to gastrointestinal problems like nausea, bloating, and even vomiting(1). Estrogen has been studied for its influence on the gut microbiome, the collection of bacteria that helps regulate digestion(2).

How Hormone Levels Affect Digestion

Estrogen levels drop during perimenopause and menopause, which can slow down digestion and contribute to gastrointestinal issues like nausea and bloating. The hormone progesterone, on the other hand, relaxes muscles in the digestive tract. When its levels fluctuate, it can lead to sluggish digestion and make nausea worse(3). These hormonal changes can also affect the way your body processes food, making you more sensitive to certain triggers, including fatty or spicy foods(4).

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02

Common Causes of Perimenopause Nausea and Menopause Nausea

Hormonal Fluctuations and Their Impact on the Gut

The drop in estrogen and progesterone can directly affect your gut health. This hormonal imbalance often leads to slower digestion, which can cause nausea and other gastrointestinal symptoms. Additionally, these hormonal fluctuations can affect the production of bile, further contributing to queasiness(5).

Stress, Cortisol, and Gastrointestinal Distress

Menopause can also increase stress levels, which elevates the stress hormone cortisol. Elevated cortisol can disrupt digestion, leading to nausea, indigestion, and other gastrointestinal issues (6). High cortisol levels are linked to increased sensitivity to acid in the stomach, which can make nausea worse(7).

Other Symptoms That May Trigger Nausea: Hot Flushes, Mood Swings, and Night Sweats

Other menopausal symptoms, such as hot flushes and night sweats, can trigger nausea indirectly. The sudden rush of heat, combined with sweating and dizziness, often makes women feel nauseous (8). Mood swings, another common symptom of menopause, can also contribute to digestive issues and nausea, as stress and anxiety can disrupt the digestive process(9). Stomach cramps associated with perimenopause-related PMS symptoms can also trigger nausea.

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03

How to Manage Menopause-Related Nausea

Healthy Diet and Hydration for Treating Nausea

One of the best ways to manage menopause-related nausea is by making adjustments to your diet. Eating smaller, more frequent meals can help regulate digestion and prevent the stomach from becoming too full, which can cause nausea. Additionally, staying hydrated by drinking plenty of water throughout the day helps keep your digestive system functioning properly(10). Avoiding foods that can trigger nausea, such as caffeine, fatty foods, and alcohol, can also help.

Natural Remedies to Relieve Nausea

Several natural remedies can help alleviate nausea. Ginger, for example, has been shown to be highly effective in reducing nausea and vomiting(11). Chamomile tea and peppermint are other natural options known to soothe the stomach and help with nausea. Taking probiotics can also improve gut health and balance the bacteria that assist with digestion(12).

Lifestyle Adjustments: Stress Management and Exercise

Reducing stress is key to managing nausea during menopause. Stress management techniques, like yoga, meditation, and deep breathing exercises, can help lower cortisol levels and improve digestion(13). Regular physical activity also helps reduce nausea by stimulating the digestive system and regulating hormonal imbalances. Even a short walk after meals can aid digestion and reduce symptoms of bloating and nausea(14).

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04

When to See a Doctor About Menopause Nausea

Recognising Severe Symptoms

While experiencing nausea is common during menopause, severe or persistent nausea should not be ignored. Nausea can be extremely unpleasant and should be monitored closely. If you experience nausea accompanied by vomiting, dizziness, or rapid weight loss, seek medical advice. These could be signs of an underlying condition, such as gallbladder issues or gastrointestinal disorders, that need to be investigated(15).

Treatment Options for Ongoing Digestive Issues

If lifestyle changes and natural remedies don’t provide enough relief, your healthcare provider may suggest medications to help manage nausea. Antiemetic medications, which help reduce nausea and vomiting, can be effective in more severe cases. Hormone Replacement Therapy (HRT) may also be recommended to balance hormonal levels and alleviate many menopause symptoms, including nausea(16). It’s important to discuss the benefits and risks of HRT with your doctor, as it may not be suitable for everyone.

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05

Final Thoughts on Menopause and Nausea

Perimenopause nausea and menopause nausea are common, caused by hormonal changes. Fortunately, there are ways to manage it, from making dietary changes to using natural remedies and stress management techniques. If your nausea persists or worsens see a healthcare provider to explore further treatment options. Managing your symptoms through lifestyle changes and medical advice can help you live better during menopause.

As women enter their 40s and 50s, the body begins to transition into perimenopause. One of the most noticeable perimenopausal symptoms is the alteration in menstrual cycles. For many women, this means experiencing irregular periods and, often, heavy menstrual bleeding. If you're experiencing new or worsening PMS symptoms, like heavy periods with clots after 40, this article is for you. Understanding the signs, causes, and management of heavy periods during perimenopause is crucial for maintaining overall well-being during this transition.

GP and menopause specialist Dr. Hannah Ward often sees rampant PMS symptoms, including menstrual cycle changes, among her perimenopausal patients. "I always say to my patients that it's like going through puberty in reverse. Those mood swings and hormone fluctuations that happened at that stage can return during perimenopause, and that can exacerbate PMS"(1).

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01

Signs of Heavy and Irregular Bleeding

What Is Considered Heavy Menstrual Bleeding?

Heavy menstrual bleeding, medically known as menorrhagia, refers to unusually heavy or prolonged bleeding. You may notice that:

• You need to change your pad or tampon more often than every 1–2 hours.
• Your period lasts longer than seven days.
• You pass large blood clots.

Common Symptoms of Abnormal Bleeding

In addition to heavier periods, irregular bleeding is common during perimenopause. You might experience:

• Bleeding between periods.
• Missed periods, followed by unusually heavy ones.
• Spotting or light bleeding outside of your usual cycle.
• Menstrual cramps accompanying or preceding bleeding.
• Painful periods.

These signs can vary from woman to woman, but they often indicate that your body is adjusting to fluctuating hormone levels.

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02

Causes of Abnormal Bleeding in Perimenopause

Fluctuating Hormones

During perimenopause, your body’s levels of estrogen and progesterone begin to fluctuate. These hormones play a critical role in regulating the menstrual cycle. As hormone levels fluctuate, the lining of the uterus (endometrium) can thicken excessively, leading to heavy menstrual bleeding. Fluctuating estrogen can cause unpredictable bleeding patterns, a hallmark of perimenopause.

Endometrial Thickening and Womb Lining Issues

The thickening of the uterine lining can also cause irregular bleeding. Without enough progesterone to balance estrogen, the womb lining can build up excessively. When the lining finally sheds, the result is often heavier bleeding(2).

Other Risk Factors: Stress, Age, and Medical Conditions

Increased stress levels, certain medications, and underlying conditions like fibroids, polyps, or thyroid issues can exacerbate heavy perimenopausal bleeding(3). It’s important to be mindful of how lifestyle and health changes can influence menstrual patterns during this phase.

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03

How to Manage Heavy Menstrual Bleeding

At-Home Diet and Lifestyle Adjustments

For some women, lifestyle changes can help manage perimenopause heavy periods. "While a balanced diet won't 'cure' moderate to severe PMS, it can certainly help symptoms." says Dr. Ward(1). Consider the following:

• Exercise regularly: Physical activity can help regulate hormones(4).
• Stay hydrated: Drink plenty of water to help reduce bloating and discomfort(5).
• Eat iron-rich foods: Heavy bleeding can lead to anemia, so boosting your iron intake with foods like spinach, lentils, and lean meats is key(6).

Medical Treatment Options: Hormone Replacement Therapy and Endometrial Ablation

If lifestyle changes aren’t enough, there are several medical treatments available for perimenopausal women:

• Hormone Replacement Therapy (HRT): Hormone therapy can help balance your hormones to alleviate symptoms and reduce heavy bleeding, but it’s not the right choice for everyone. HRT is highly effective for some women, but it’s essential to weigh the benefits and risks with a healthcare provider.
• Endometrial ablation: This procedure removes or destroys the uterine lining, offering a long-term solution for women experiencing severe heavy bleeding(7).

Non-Hormonal Options: Supplements, Birth Control, and Other Treatments

If you prefer to avoid hormones, there are non-hormonal options such as:

• Birth control pills: These can help regulate periods and lighten heavy bleeding(8).
• Natural remedies: Herbal remedies like Chasteberry, a key ingredient in Meno Essential +, can support women in managing symptoms naturally.

Track Your Periods to Spot Changes

"If you think that you might be experiencing PMS, start tracking your cycle and identify and common symptoms" says Dr. Ward. By logging symptoms and changes in your flow, you can identify patterns and share detailed data with your doctor.

Apps like Clue or Flo offer useful insights into bleeding patterns, making it easier to manage and address heavy or irregular periods early. "When you are aware of issues, you can consider what you can do about tackling them" says Dr. Ward.

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04

When to See a Doctor for A Heavy Menstrual Period

While heavy menstrual flow is often a normal part of perimenopause, it’s important to consult a healthcare provider if:

• You are experiencing extremely heavy bleeding that interferes with daily life.
• You experience symptoms of anemia (such as fatigue or shortness of breath)(8).
• You notice prolonged bleeding that lasts longer than 10 days(3).

Dr. Ward suggests that you "track your symptoms and your periods and bring that information along to your appointment. Think about the symptom(s) that affect you the most and be sure to mention those"(1). In addition to tracking your periods, note any other potential menopause symptoms like hot flushes, vaginal dryness, etc.

A doctor may ask for your medical history and recommend further tests, such as an endometrial biopsy or ultrasound, to rule out serious conditions like endometrial cancer and check your endometrial thickness(7). Regular check-ups can help you stay on top of your health during this transitional phase.

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05

Final Thoughts on Heavy Periods and Irregular Bleeding in Perimenopause

Navigating a heavy period and irregular bleeding can be challenging, but there are effective ways to manage symptoms and improve your quality of life. From at-home remedies to medical treatments, finding the right approach depends on your individual needs. Always speak to a healthcare provider to explore your options and ensure you get the right support as you transition through perimenopause.

Perimenopause has a way of sneaking up on you, and one of its most frustrating side effects is fatigue. Not just any kind of tiredness—the sort that feels like you’ve run a marathon when all you did was wake up. Perimenopause fatigue is real, and for many women, it can tank productivity and make getting through the day feel impossible. But understanding why crashing fatigue happens and what you can do about it puts the power back in your hands.

Let’s explore why you’re feeling so drained and, more importantly, how you can get back to feeling energised and in control.

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01

Understanding Perimenopause Fatigue

Is Perimenopause Fatigue Normal?

If you’re feeling unusually tired during perimenopause, you’re not alone. Perimenopause fatigue isn’t just about needing a nap—it’s the kind of exhaustion that doesn’t go away after a good night’s sleep. This intense tiredness is a common symptom of perimenopause and affects your physical, mental, and emotional well-being. You may feel like you’re constantly running on empty, and yes, that’s a typical part of the menopause transition(1).

Common Symptoms of Fatigue During Perimenopause

Fatigue during perimenopause doesn’t always stop at just feeling sleepy. Many women experience brain fog, difficulty focusing, and a general lack of motivation. It’s not just physical tiredness; it’s a mental fog that can make everyday tasks feel monumental. That combination of extreme tiredness and mental exhaustion is all part of the package during this transition(2).

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02

Causes of Crashing Fatigue in Perimenopause

How Hormonal Changes Contribute to Fatigue

So what’s behind this sudden wave of exhaustion? The answer is in your hormones. As your estrogen and progesterone levels fluctuate wildly, your body struggles to keep up. Estrogen, in particular, helps regulate energy levels, and as it drops, you may find yourself feeling increasingly tired. This hormone doesn’t just affect your reproductive system; it impacts everything from your sleep to your mood and how you manage energy throughout the day(3). It’s no wonder that many women describe perimenopause fatigue as hitting a wall of exhaustion mid-day.

Poor Sleep Quality and Night Sweats

Another factor stealing your energy? Night sweats. These disruptive symptoms can leave you waking up multiple times a night, drenched in sweat and struggling to fall back asleep. Over time, the lack of deep, restorative sleep takes a toll, leading to daytime fatigue and that sense of being permanently drained(4).

Other Factors Impacting Fatigue in Midlife Women

Aging and Metabolism

With age comes a natural decline in metabolism. This means your body processes energy less efficiently, making fatigue more noticeable. Add to that the hormonal rollercoaster of perimenopause, and it’s no surprise that many women experience weight gain and reduced energy levels during this time.

Mental Health Conditions

Anxiety and depression are also common companions during perimenopause, thanks to hormonal fluctuations. These conditions can drain your mental energy and contribute to insomnia, further fuelling the cycle of fatigue(2).

Stress from Family Responsibilities

Midlife can also bring an increase in stress from outside factors. Whether it’s caring for aging parents or dealing with teenagers, these additional responsibilities can worsen feelings of exhaustion. The mental load becomes heavier, making it harder to manage energy throughout the day(5).

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03

Strategies to Overcome Crashing Fatigue

Improving Sleep Hygiene and Managing Night Sweats

A great way to tackle perimenopause fatigue is by improving your sleep. Prioritising sleep hygiene—things like sticking to a consistent sleep schedule, avoiding screens before bed, and keeping your bedroom cool—can help minimise disruptions like night sweats. Small changes in your nightly routine can lead to big improvements in how rested you feel(4).

The Role of Physical Activity: Strength Training, Yoga, and More

Physical activity is a game changer when it comes to boosting energy. While it might feel counterintuitive to work out when you’re exhausted, regular exercise can actually combat fatigue. Activities like strength training, yoga, or even a brisk walk can help improve mood and energy by releasing endorphins. Plus, exercise helps reduce menopause symptoms like mood swings and anxiety(3).

Nutrition Tips: Eating a Well-Balanced Diet

What you eat plays a significant role in managing your energy. A well-balanced diet rich in whole foods—like fruits, vegetables, lean proteins, and healthy fats—can help stabilise your blood sugar and provide lasting energy. Avoiding sugary snacks is key, as these can cause energy crashes later in the day(2).

Addressing Iron Deficiency Anaemia and Blood Sugar Imbalance

For many women, iron deficiency anaemia can be a hidden cause of fatigue. If you’ve experienced heavy periods, it’s worth checking your iron levels with your doctor. Adding iron-rich foods to your diet or taking supplements may alleviate some of the tiredness you’re feeling(5).

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04

Long-Term Management and Treatment Options

Hormone Replacement Therapy (HRT)

If lifestyle changes aren’t enough, hormone replacement therapy (HRT) can help balance your hormones and reduce symptoms like fatigue and night sweats. Many women find HRT improves their overall energy and helps manage other menopausal symptoms. However, it’s important to consult with your healthcare provider to see if this is the right option for you(1).

Hormone-Free Alternatives

If HRT isn’t your choice, don’t worry. There are hormone-free options like herbal supplements and lifestyle modifications that can still make a big difference. Supplements like magnesium, vitamin D, and certain herbal remedies may help relieve some symptoms of fatigue. Again, it’s important to discuss these options with your doctor(3).

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05

Final Thoughts on Managing Perimenopause Fatigue

Crashing fatigue during perimenopause is challenging, but with the right tools and support, you don’t have to let it take over your life. By improving sleep quality, staying active, focusing on nutrition, and working with healthcare professionals, you can regain your energy and thrive during this transitional phase. It’s all about taking control of your journey and prioritising your well-being.

The simple answer: yes, you can still get pregnant during perimenopause. But fertility is far from simple. The hormonal shifts happening in your body make ovulation less frequent, reduce your total egg count, and make pregnancy less likely than in your premenopausal years.

As perimenopause arrives, typically in the late 30s and early 40s, you will begin to feel the early symptoms like mood swings, irregular periods, even hot flushes and night sweats. It's essential to understand what these hormonal changes mean for your fertility. Whether you're hoping for a baby or just need to know how on top of your birth control to be, you deserve the facts.

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01

Fertility During Perimenopause

During perimenopause, the ovaries produce fewer eggs, but ovulation can still occur. Estrogen levels fluctuate, and even though fertility decreases, getting pregnant is not entirely out of the question. According to the North American Menopause Society, many women underestimate their chances of getting pregnant during this phase(1). While fertility declines, pregnancy is possible as long as you're still ovulating.

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02

Chances of Getting Pregnant Naturally

The chances of getting pregnant naturally during perimenopause depend on several factors, including hormone levels, regularity of your menstrual cycle, and the availability of a viable egg. Follicle-stimulating hormone (FSH) plays a critical role in this process. While the body produces estrogen and FSH, they regulate the menstrual cycle, keeping the possibility of getting pregnant open(2).

Most women experience a decline in natural fertility, but conception can still occur naturally, especially in the early perimenopause stage when menstrual periods are still somewhat regular. However, the chances of getting pregnant decrease as perimenopause lasts for a few months or even years, with ovulation becoming less frequent over time(3).

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03

Pregnancy vs. Perimenopause Symptoms

One challenge for women in perimenopause is that pregnancy symptoms and perimenopause symptoms can overlap. Missed periods, breast tenderness, and weight gain are common signs of both pregnancy and perimenopause. A blood test is often necessary to determine whether you're pregnant or experiencing typical symptoms of perimenopause(4).

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Unplanned Pregnancy Risks

Because the menstrual cycle becomes irregular, many women assume they cannot get pregnant naturally during perimenopause. However, unplanned pregnancies can still happen if you're not using birth control(5). For women who want to avoid pregnancy, continuing birth control during perimenopause is important. Healthcare professionals recommend continuing birth control until you've officially reached menopause (12 consecutive months without a menstrual period)(1).

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Ensuring a Healthy Pregnancy During Perimenopause

A healthy pregnancy during perimenopause is completely achievable. Healthcare professionals recommend managing lifestyle factors like a healthy diet and regular check-ups to monitor conditions such as high blood pressure and other health concerns(6).

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

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06

Fertility Treatments and Reproductive Medicine

If natural conception is not possible, many turn to fertility treatments like in vitro fertilisation or assisted reproductive technology. Fertility treatments can increase the likelihood of a successful pregnancy for those trying to conceive during perimenopause. Reproductive medicine offers a range of options, including donor eggs, for women struggling to conceive naturally(7).

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Conclusion: Navigating Fertility in Perimenopause

While getting pregnant during perimenopause is more challenging, it is still possible, especially in the early stages. Understanding your body's hormonal changes and working with a healthcare professional can help you navigate this complex phase. Whether you’re looking to avoid an unplanned pregnancy or trying to have a healthy pregnancy, managing your reproductive health during perimenopause is essential.

Exercise can feel daunting even at the best of times. When you're navigating menopause symptoms like lack of sleep, frequent hot flushes, and achy muscles and joints, exercise is probably the last thing you want to do. Even when you do find the motivation to exercise, most of us have no idea what to do. We've heard about the benefits of resistance training in menopause, but more often than not we find ourselves avoiding the gym altogether, and definitely steering clear of that intimidating weights section.

Menopause and Weight Training

What you’ve heard is true—strength training is essential in menopause. According to menopause specialist Dr. Louise Newson “it’s a great way to build muscle, maintain bone strength and prevent weight gain, all of which are affected by hormonal changes”. But it doesn’t have to be so intimidating. We have 6 fabulous strength training exercises to share with you that will help you through the menopause transition and set you up for healthy, capable decades postmenopause.

First, let’s break down why regular resistance training is so important for perimenopausal women, menopausal women, and postmenopausal women.

Why Muscle Mass is Key for Menopausal Women

As women go through menopause hormonal changes can lead to muscle loss, reduced bone density and weight gain. One of the best ways to combat these is by incorporating strength training into your regime. Cardio and flexibility exercises are great for heart health and mobility but only resistance training addresses the muscle and bone loss that occurs in menopause.

Resistance exercise builds and maintains muscle strength which in turn boosts your metabolism. A higher metabolism means your body burns calories more efficiently and helps with weight gain that occurs in menopause. When combined with adequate protein intake, strength training changes your body composition, builds lean body mass (muscle) and depletes body fat. Resistance exercises can be done using your own body weight, weights or machines. Any type of resistance training applies pressure to your bones and stimulates bone mineral density. This reduces the risk of osteoporosis and fractures which are more common in menopausal and postmenopausal women.

Exercise also has amazing benefits for mental health. Dr. Newson says “It may feel like the last thing you want to do, but there is so much science now showing the link between physical movement and improved mental health. So with all the changes going on in your mind and body, it is the most powerful tool at your disposal."

Let’s get to the 6 exercises you can add to your regime to kickstart body composition changes, more energy and overall midlife health.

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01

Bodyweight Exercises: Squats and Push-Ups

Bodyweight exercises are a great way to build strength and muscle without equipment. Squats and push-ups are two basic bodyweight exercises that work major muscle groups.

• Squats: Squats work the lower body, quadriceps, glutes and hamstrings. This exercise helps with mobility and balance which is important as we age.
• Push-Ups: Push-Ups work the upper body, chest, shoulders and triceps. They help with muscle strength and core stability.

Bodyweight exercises like squats and push-ups can be done anywhere so they are a convenient and accessible option for menopausal women looking to build lean muscle mass and bone strength.

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Dumbbells: Bicep Curls and Shoulder Presses

Using free weights like dumbbells is one of the best ways to do strength training. Lifting weights with exercises like bicep curls, shoulder presses and compound exercises helps build lean muscle mass and muscle strength.

• Bicep Curls: This exercise targets the upper arms and helps counteract the muscle loss that occurs during menopause.
• Shoulder Presses: Shoulder presses work the shoulders and arms and promotes upper body strength and posture.
• Compound Exercises: Dumbbell Squat to Press: This full body exercise works multiple muscle groups at once, legs, core, shoulders and arms. By combining a squat with an overhead press this exercise builds strength and coordination making it a very efficient workout.

Dumbbells are a great option for women who want to add weight bearing exercises to their regime. Consider booking a few sessions with a personal trainer or watching online form videos to learn proper technique. You can have dumbbells at home for a quick anytime workout or use the free weights at the gym.

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Yoga: Building Bone Strength

Yoga is not only good for flexibility and balance but it’s also a great tool for bone health. As we age bone density decreases which increases the risk of fractures. Yoga with its weight-bearing movements helps to slow this process by strengthening the bones.

Dr. Newson says “Yoga is good for bone health. Bone density decreases as we get older and yoga helps build bone strength through weight-bearing movements. Stronger bones means fewer fractures”. She also says “other physical benefits include strengthening the pelvic floor and improving joint mobility and digestive health—all areas that can be affected by falling hormone levels”.

Popular yoga poses like Warrior II and Tree Pose engage the muscles and help with balance and strength. Adding yoga to your resistance training regime not only strengthens your bones but also flexibility and joint mobility.

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

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04

Pilates: Core Strength and Stability

Pilates is a form of resistance training that is excellent for building core strength and posture. Pilates is all about slow controlled movements that engage the deep muscles in the abdomen, back and pelvic floor.

Exercises like the Pilates Hundred and Leg Circles help to stabilise the core while building muscle and flexibility. The focus on control and breathing in Pilates is good for managing menopausal symptoms like anxiety and stress.

Dr. Newson also mentions the role of exercise in supporting joint mobility: “Strengthening the pelvic floor and improving joint mobility are areas that can be affected by falling hormone levels”. Pilates targets these areas making it a great addition to any strength training program for menopause.

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05

Weight Machines: Leg Press and Lat Pulldown

Weight machines are great for those who like guided movements and want to target specific areas. Machines like the leg press and lat pulldown provides resistance in a controlled way, reduces the risk of injury and helps you build strength.

• Leg Press: This machine targets the lower body, quadriceps, hamstrings and glutes. Leg press strengthens these muscles and supports balance which is more important as bone density decreases during menopause.
• Lat Pulldown: The lat pulldown machine works the upper body, targets the back, shoulders and arms. It’s a great way to improve posture and upper body strength which is key to a strong core and back.

Machines provide an opportunity to do resistance training with support, making them great for beginners or those who want to safely build muscle.

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Resistance Bands: Glute Bridges and Rows

Resistance bands are a simple yet powerful tool for strength training. These bands can be used for many exercises that target different areas of the body.

• Glute Bridges: This exercise targets the glutes and hamstrings and engages the core. Adding a resistance band increases the tension to build muscle strength.
• Rows: Band rows are great for the upper back and shoulders. Using resistance bands this exercise improves posture, upper body strength and reduces back tension.

Resistance bands are portable and easy to use, making them a great option for at-home workouts. It provides enough tension to challenge the muscles and is gentle on the joints.

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A Stronger Menopause is A Better Menopause

Resistance training is important for women during menopause as it helps to combat muscle loss, protects bone density and improves joint mobility and overall strength. Whether through bodyweight exercises, dumbbells, yoga, Pilates, machines or resistance bands, add these exercises to your routine and you’ll navigate menopause with strength and confidence. No matter your fitness level, these 6 exercises will get you ready for a stronger menopause.

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When menopause hits, many of us turn to the nearest remedy to soothe hot flushes and other uncomfortable symptoms. But the truth is, the most effective approach isn’t just one quick fix—it’s holistic. From physical activity to mental well-being and, yes, your diet, menopause requires a multifaceted strategy. And it turns out that food—what you eat, what you avoid, and the nutrients you prioritise—can be one of your most powerful allies. As your body adapts to new hormonal rhythms, your diet can help ease the transition, improving everything from bone health to energy levels.

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The Link Between Diet and Menopause Symptoms

The foods you eat have a direct impact on your menopause symptoms. Hormonal shifts during menopause—especially declining estrogen levels—can make you more prone to weight gain, bone loss, and increased risk of cardiovascular disease. But with the right dietary choices, you can help your body stay resilient and reduce these risks. A healthy diet plays a critical role in this phase, supporting your body and minimising discomfort as you go through the menopausal transition.

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Nutrients to Prioritise During Menopause

Calcium and Vitamin D

One of the most significant changes during menopause is the rapid decline in bone mineral density, which increases the risk of osteoporosis. Calcium and vitamin D are essential nutrients for maintaining healthy bones, and ensuring your calcium intake is sufficient during menopause is critical.

To keep your bones strong, focus on calcium-rich foods like:

• Dairy products: milk, cheese, yogurt.
• Green leafy vegetables: kale, spinach.
• Fortified soy milk and juices.

At the same time, vitamin D helps your body absorb calcium. Without enough vitamin D, your body struggles to maintain bone strength, so incorporate foods like:

• Fatty fish: salmon, tuna.
• Fortified cereals and dairy products.

Aim for 1,200 mg of calcium per day and 600-800 IU of vitamin D. Studies show that these levels combined with lifestyle modification can significantly reduce the risk of fractures and bone weakening during menopause (1, 2).

Protein for Building and Maintaining Muscle

Menopause doesn’t just affect your bones—it also impacts your lean muscle. As you age, your body loses muscle at a faster rate, making protein a key nutrient in maintaining muscle health. Increasing your dietary protein intake helps preserve skeletal muscle mass, supports your metabolism, and reduces the risk of falls and injury.

Good sources of protein include:

• Lean meats like chicken and turkey.
• Legumes and plant-based proteins like tofu and quinoa.
• Fatty fish, which provide protein and omega-3s (1).

Research suggests that consuming 20-30 grams of protein per meal is optimal for maintaining muscle mass in postmenopausal women (2).

Healthy Fats for Cardiovascular Disease

Menopause increases the risk of heart disease due to declining estrogen levels. Incorporating healthy fats—particularly omega-3s—into your diet can help reduce LDL cholesterol and support your heart. The Mediterranean diet, known for its heart-healthy benefits, is a great place to start (1).

Prioritise:

• Extra virgin olive oil in place of butter or processed oils.
• Nuts and seeds: almonds, walnuts, flaxseeds.
• Fatty fish like salmon, which is rich in omega-3s.

Studies have shown that women following a Mediterranean diet experience fewer menopausal symptoms and lower risk of developing coronary heart disease (1, 2).

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03

Foods and Nutrients to Avoid

Processed Foods and Refined Sugars

While it’s tempting to reach for a quick sugar fix during a stressful day, processed foods and refined sugars can worsen menopausal symptoms. These foods can cause blood sugar spikes, promote weight gain, and increase inflammation, which can make hot flushes and mood swings more intense.

Instead, focus on whole, unprocessed foods like fruits and vegetables, whole grains, and lean proteins that stabilise your energy levels and support your health (1).

Too Much Salt and Blood Pressure

A diet high in salt can raise blood pressure and contribute to water retention, which can make you feel bloated and uncomfortable. To reduce these symptoms, cut down on processed snacks, canned soups, and other high-sodium foods. Opt for herbs and spices to flavour your meals without the added sodium (1).

Spicy Foods and Hot Flushes

If you’re prone to hot flushes, spicy foods might be making things worse. While they aren’t a trigger for everyone, for many women, foods with heat can intensify menopausal hot flushes. Pay attention to how your body reacts after eating spicy meals and cut back if you notice a pattern (2).

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Dietary Supplements: Do You Need Them?

Vitamin D and Calcium Supplements

Even with a well-balanced diet, some women may struggle to meet their dietary intake calcium and vitamin D levels. In these cases, supplements can help maintain bone health and reduce the risk of osteoporosis. Aim to meet your recommended dietary allowance for both nutrients to support your bones during menopause (1).

Phytoestrogens and Natural Remedies: Meno Essential +

For those seeking a natural alternative or complement to hormone replacement therapy, phytoestrogens—plant compounds that mimic estrogen in the body—can be a powerful tool. Biolae’s Meno Essential + combines clinically-tested natural ingredients, including Lifenol® (a patented hops extract) and Affron® (a patented saffron extract), shows alleviate common menopausal symptoms (1, 2).

Meno Essential + offers a hormone-free option for women looking to manage their symptoms naturally. By targeting hot flushes, mood swings, and sleep disruption, it provides a comprehensive approach to menopause support (1).

Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

Lifestyle Changes for Long-Term Health

In addition to diet, making small lifestyle adjustments can further support your health during menopause:

• Regular exercise helps maintain bone density and muscle while reducing the risk of heart disease.
• Staying hydrated by drinking plenty of water can help manage symptoms like bloating and hot flushes.
• Reducing alcohol and caffeine intake can also improve your mood and sleep quality (1).

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Conclusion: Food as Your Menopause Ally

When it comes to managing menopause symptoms, food isn’t just fuel—it’s one of the most powerful tools at your disposal. By focusing on a balanced diet rich in calcium, vitamin D, healthy fats, and protein, you can significantly improve your health and reduce discomfort during this transition. And for those seeking a natural, hormone-free supplement, Meno Essential + offers a well-rounded solution to help you navigate the challenges of menopause with confidence.

When it comes to menopause, we often talk about hot flushes and night sweats, but the emotional weight of this transition is too often ignored. For many women, the anxiety and mood shifts that accompany menopause can feel like an invisible burden. The changes happening in your body aren’t just physical—they’re deeply emotional, and the impact on your mental health can be profound. It’s not “just mood swings” or “hormones.” It’s real, and it’s time we talk about it.

As hormone levels fluctuate, many women experience anxiety for the first time or see a surge in feelings of worry, panic, or sadness. It’s common, but that doesn’t mean you have to endure it in silence. Understanding the connection between menopause and anxiety empowers you to take control, seek support, and advocate for your own well-being. This isn’t about “toughing it out”—it’s about recognising that your mental and emotional health deserves just as much attention as the physical symptoms of menopause.

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01

Hormonal Changes in Menopause and Anxiety

The decline in estrogen and progesterone during the menopause transition is directly tied to changes in mental health. These hormones play a critical role in regulating mood, which explains why menopause anxiety is so prevalent. As estrogen levels fall, the brain’s ability to manage anxiety symptoms weakens. This can lead to heightened anxiety, brain fog, and mood changes (1).

Menopause symptoms aren’t limited to the body; they extend to emotional well-being. When hormone regulation falters, it’s common for women experiencing menopause to notice an increase in mental health symptoms like anxiety, depressive symptoms, and feelings of low mood. It’s important to understand that these shifts aren’t a personal failing but a biological response to fluctuating hormone levels (2).

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Why Anxiety is Common During Menopause

Anxiety during menopause is not uncommon, and for many women, it can be their first encounter with an anxiety disorder. The hormonal fluctuations during perimenopause are intense and can trigger emotional instability, potentially leading to anxiety disorders like Generalised Anxiety Disorder (GAD) or panic disorder. As hormone levels drop, the brain’s capacity to manage stress can decrease, making many women more prone to anxiety and depression (3).

These anxiety disorders are often compounded by physical symptoms like hot flushes, night sweats, and sleep disruption, which can create a vicious cycle of stress. For perimenopausal women, the menopause transition can feel overwhelming, and it is crucial to acknowledge these emotional changes as valid and treatable.

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Coping with Anxiety During the Menopause Transition

Lifestyle Changes to Relieve Anxiety

Managing menopause anxiety starts with understanding the lifestyle changes that can improve both mental and physical health. Regular physical activity has been shown to relieve anxiety, increase endorphins, and improve sleep quality—factors that can significantly ease anxiety symptoms. Engaging in activities like yoga, strength training, or walking can support hormone balance and reduce stress.

Maintaining a healthy diet rich in whole foods, along with staying hydrated, can also help stabilise blood sugar and energy levels, which in turn supports mental wellbeing. Reducing alcohol intake and avoiding processed foods can further decrease the likelihood of energy crashes and mood changes (4).

Cognitive Behavioural Therapy: A Proven Approach

For women dealing with menopause anxiety, Cognitive Behavioural Therapy (CBT) has been proven to be an effective treatment. This evidence-based therapy focuses on identifying and challenging negative thought patterns that contribute to anxiety disorders. Through CBT, women experiencing menopause can develop practical strategies to cope with anxiety and regain control of their emotional health.

Clinical research has shown that CBT not only reduces anxiety symptoms but also improves overall mental health by empowering women to shift their perceptions of stress and anxiety (5).

Nutritional Support and Dietary Supplements

In addition to lifestyle modifications, dietary supplements can provide additional support for menopausal symptoms. Nutrients like magnesium, omega-3 fatty acids, and vitamin D have been linked to improvements in both physical symptoms and mental health symptoms. These supplements help regulate brain chemistry, reduce inflammation, and promote emotional stability.

Before incorporating supplements into a treatment plan, it’s essential to consult a health professional. While supplements can be a valuable tool in reducing anxiety, they work best as part of a broader strategy that includes lifestyle changes and possibly cognitive behavioural therapy (1).

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

04

When to Seek Help for Menopausal Anxiety

While anxiety is a normal part of the menopause transition, there are times when it becomes necessary to seek professional help. If anxiety symptoms are persistent and interfere with daily life, it may be a sign of a more serious condition such as Major Depressive Disorder or Generalised Anxiety Disorder. Symptoms such as persistent sadness, frequent panic attacks, or feelings of helplessness should never be ignored.

For many women, anxiety disorders develop during menopause and may require intervention. Seeking support from a therapist or medical provider can make all the difference in managing these conditions. Early treatment can prevent anxiety from escalating and can help you regain control of your life (2).

If you are in Australia and need help now, call:

• Lifeline – 13 11 14
• Beyond Blue – 1300 224 636

For other regions, seek support from your local hotline.

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Conclusion: Navigating Menopause Anxiety with Confidence

The connection between the menopause and anxiety is both complex and real. Hormonal fluctuations during the menopause transition are a major contributor to anxiety symptoms, but with the right support and interventions, many women can successfully manage these challenges. From adopting lifestyle changes and engaging in cognitive behavioural therapy to incorporating nutritional support, there are numerous strategies available to help you regain control of your mental health.

You are not alone in this journey, and with the right approach, you can navigate menopause with confidence and resilience.

Menopause is often discussed in terms of hot flushes, night sweats, or changes in sleep quality, but what’s less talked about is its profound impact on mental health. For many women, the menopausal transition brings emotional upheaval, with depression being one of the most overlooked symptoms. Research shows that women in perimenopause are 40% more likely to experience depression compared to premenopausal women (1). Yet, the conversation around this remains surprisingly quiet.

It’s time to break that silence.

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Menopause and Mental Health

The menopause transition—which includes perimenopause, menopause, and postmenopause—isn’t just a physical experience. Hormonal changes during this time affect every aspect of life, especially mental and emotional health. As estrogen and progesterone levels shift, they disrupt brain chemistry in ways that can lead to mood changes, including depression.

For many women, menopause coincides with a particularly stressful chapter of life. Juggling careers, raising children, or dealing with aging parents—all of this can compound the emotional toll. The pressure to keep everything running smoothly often leaves little room for self-care, and the creeping sense of depression can easily blend into the background of life’s many demands.

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Hormonal Fluctuations and Depression

Estrogen isn’t just important for regulating your menstrual cycle; it’s a key player in managing mood. As estrogen levels decline during menopause, so does your brain’s ability to regulate emotions, leaving you more vulnerable to depressive symptoms. If you’ve previously struggled with mood symptoms of anxiety or depression, the hormonal imbalance of menopause can amplify these feelings, making it harder to manage your emotional well-being.

But even for women who’ve never experienced mental health symptoms, menopause can be a tipping point. The hormonal shifts often leave women feeling emotionally adrift, contributing to mood swings, irritability, and in some cases, more serious forms of depression.

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How to Identify Depression During Menopause

It’s not always easy to tell when depression is creeping in. The emotional symptoms of menopause often overlap with other menopause symptoms, like irritability or fatigue, making it hard to pinpoint what’s really going on. However, persistent sadness, loss of interest in activities that used to bring you joy, insomnia and a sense of hopelessness are key indicators that something deeper is at play.

Women going through menopause may also experience anxiety, difficulty concentrating, or a general sense of overwhelm. These are more than just “bad days” or fleeting mood changes. When these feelings become persistent and start interfering with daily life, it may be time to consider that depression is at the root.

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Major Depressive Disorder vs. Menopausal Depression

Depression during menopause can range from mild to severe. While some women experience brief periods of low mood, others may develop Major Depressive Disorder (MDD), a clinical form of depression that can have a significant impact on daily life. Women with major depression may struggle with constant feelings of low mood, loss of interest in nearly all activities, and changes in weight, sleep, or energy levels.

If you find that these symptoms are persistent or worsening, it’s essential to seek professional help. Major depression is a serious condition, but with a diagnosis and the right treatment, it’s manageable.

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What Increases the Risk of Depression During Menopause?

Several factors can increase the risk of depression during menopause. These include emotional challenges, such as a history of depression, anxiety disorders, or stressful life events like divorce or the loss of a loved one. Sleep disturbances—a common symptom of menopause—can also contribute to depressive symptoms.

If you’ve previously experienced postpartum depression, you may be at a higher risk for developing depression during menopause. This connection highlights the biological and psychological risk factors at play throughout a woman’s reproductive life. Recognising these risks early on can help you get ahead of the symptoms and find the support you need.

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Managing Mental Health During Menopause

Managing your mental health during menopause isn’t a one-size-fits-all solution. It requires a multi-faceted approach that combines medical care, lifestyle changes, and emotional support.

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When to See a Healthcare Provider

If you’re noticing depressive symptoms—whether mild or severe—talk to your doctor or healthcare provider. They can assess your symptoms and recommend a treatment plan that’s right for you. This could include hormone therapy, antidepressants, or a combination of treatments depending on your specific needs.

If you are in Australia and need help now, call:

• Lifeline – 13 11 14
• Beyond Blue – 1300 224 636

For other regions, seek support from your local hotline.

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Hormone Therapy, Antidepressants and CBT

For women experiencing severe depressive symptoms, hormonal therapy can help restore the balance of estrogen in the body and alleviate mood-related symptoms. For others, antidepressants may be a better option, particularly if Major Depressive Disorder or a long history of anxiety is at play. Cognitive Behavioural Therapy (CBT) is another highly effective treatment for managing emotional fluctuations, offering practical strategies to reframe negative thinking and cope with stress.

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Natural Alternatives and Lifestyle Changes

If you prefer natural approaches, lifestyle changes can make a significant difference to depressed mood. Regular exercise, a balanced diet, and ensuring you get enough sleep are crucial to stabilising mood. Nutritional supplements like omega-3 fatty acids, magnesium, and vitamin D can also support emotional well-being, helping to reduce the intensity of depressive symptoms.

Incorporating mindfulness practices like meditation or deep breathing can also be transformative. These tools help calm the mind and build emotional resilience during what can be a turbulent time.

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Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

10

Breaking the Stigma Around Menopause and Mental Health

One of the biggest barriers to managing mental health issues during menopause is the lingering stigma surrounding both menopause and depression. Too often, women are expected to soldier through, to “just get over it” when, in reality, the emotional challenges of menopause deserve real attention. It’s time to normalise conversations about menopause and mental health, breaking down the shame that holds so many women back from seeking help.

Depression is not a weakness, nor is it something you have to live with in silence. By recognising the signs early, seeking support from a trusted health professional, and adopting strategies that prioritise your mental health, you can navigate menopause with resilience and confidence. Remember, you don’t have to go through this alone. Prioritising your mental health during menopause is not just important—it’s essential.

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01

Why Natural Remedies for Menopause?

Many women are choosing natural remedies to manage menopause symptoms, either due to personal preference or medical necessity. In fact, about half of women do not plan on using Menopausal Hormone Therapy (MHT)(1). Many of these women opt instead for complementary and alternative medicine (CAM), including herbal supplements.

According to recent data, 44% of women use vitamins, supplements, and herbal medicines to manage menopause symptoms, followed closely by nutrition (34%), MHT (35%), and exercise and fitness solutions (25%)(1).

“For many of my patients, natural remedies provide a valuable alternative to MHT, especially when medical conditions prevent them from using hormone therapy,” explains Dr. Charlotte Middleton, Chief Medical Officer at Biolae. “But it’s crucial that women understand how to identify quality products that will actually work.”

Nature offers powerful solutions for treating menopause symptoms, but not all supplements are created equal. It's important to do your homework to ensure you choose an ethical brand committed to science and quality.

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Avoiding Snake Oil in the Menopause Supplements Industry

The supplement industry is notoriously under-regulated, so it’s hard to distinguish between ethical companies and those merely capitalising on the market. Hear from the expert, Dr. Charlotte Middleton, on what to look for when you’re considering a natural remedy for menopause:

Here’s what to look for:

1. Patented, Clinically Tested Active Ingredients‍

“Patented ingredients have undergone rigorous clinical testing, which ensures the product delivers consistent, effective results,” says Dr. Middleton. “You want to see that the ingredients used are backed by solid science and standardised for quality.”‍

2. Ingredients at Clinically Tested Doses

“One common mistake women make is choosing products with a long list of ingredients, only to find the doses are far below what’s been clinically tested. It’s not about how many ingredients are in the formula—it’s about the right ingredients at the right doses,” Dr. Middleton advises.

3. Holistic, Medically-Reviewed Resources

Look for brands that provide educational materials reviewed by medical experts. “A brand that’s serious about supporting women’s health will offer more than just a product—they’ll provide resources to help you understand menopause and the treatments available,” says Dr. Middleton.

4. Practitioner Developed and Supported

“Supplements developed by healthcare practitioners—especially those with experience treating menopausal women—tend to be more reliable,” says Dr. Middleton.

And what to avoid:

1. Anti-Hormone Therapy Marketing

“If a company relies on scare tactics to promote their product, they’re likely not focused on delivering quality care,” Dr. Middleton notes. “An ethical brand should give you balanced information and let you make the best decision for your health.”

2. Multi-Level Marketing Schemes

“The issue with MLMs is that they often prioritise sales volume and recruitment over medical accuracy and quality. Supplements designed for something as complex as menopause need to be developed with medical oversight, backed by evidence, and held to high standards. In MLMs, you’re relying on non-experts to recommend products, which increases the risk of misinformation and inappropriate use.” Dr. Middleton warns.‍

3. Unsubstantiated Claims

“Be wary of products that promise the moon without scientific proof. If it sounds to good to be true, and you haven’t seen the proof, it probably is” Dr. Middleton advises.

Be critical and seek out the evidence. “Menopause symptoms are very real, and you need real results not pseudoscience,” says Dr. Middleton. “Always look for evidence-based information.”

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03

Phytoestrogens for Menopause: Nature’s ‘Root Cause’ Therapy

The decline in estrogen during menopause is the root cause of many symptoms, including hot flushes, night sweats, fatigue, anxiety, vaginal dryness, and sleep disturbances. Phytoestrogens are plant-based compounds that mimic estrogen in the body, helping to alleviate these symptoms. They can be found in foods like tofu and dried fruits or taken in more concentrated doses as supplements(2).

Examples of plants with phytoestrogenic properties include:

• Red Clover
• Hops
• Lignans (found in flax seeds or Norway spruce)
• Shatavari
• Agnus Castus (Vitex) or Chasteberry
• Soy

Phytoestrogens have a similar molecular structure to human estrogen, allowing them to bind to estrogen receptors and mimic some of its beneficial effects. For instance, the Hops extract 8-PN, used in products like Lifenol^TM (an active ingredient in Meno Essential+), closely resembles human estrogen in its structure and effects(3).

Women with a history of hormone-related cancers should avoid phytoestrogens due to their estrogenic activity.

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04

Biolae: A New Standard in Natural Menopause Treatment

Biolae exists to raise the standard for natural menopause relief. Because women deserve evidence-based options.

Rather than settle for the status quo, we assembled an expert team of scientists, doctors, and researchers with one mission: to pioneer a new era in women’s health of natural menopause treatments with clinically studied ingredients.

Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

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Non-Phytoestrogen Herbal Remedies

Non-phytoestrogen remedies and herbal treatments can address menopause symptoms without affecting estrogen levels.

While these may take time to become effective, they can help alleviate symptoms such as low mood, sleep disturbances, vaginal dryness, and other changes. These vitamins and minerals can be used alongside phytoestrogens or MHT as part of a holistic approach to healthy aging.

Hyaluronic Acid: This naturally occurring substance is essential for keeping eyes, joints, and skin hydrated. Its production decreases with age, making supplementation beneficial. When used vaginally, hyaluronic acid maintains hydration and offers protection, providing a hormone-free alternative to treat vaginal dryness(4).

Probiotics: Hormonal fluctuations during menopause can disrupt the gut and vaginal microbiomes, leading to symptoms like bloating, IBS, vaginal odour, and recurrent bacterial infections. Research indicates that up to 90% of women have unstable vaginal microbiomes during menopause(5). Probiotics can help restore balance and improve symptoms by healing the gut-vagina axis.

Calcium: Essential for bone health, calcium reduces the risk of fractures as you age. It’s most effective when consumed through a calcium-rich diet, aiming for about 1200mg per day from sources like dairy, tofu, and leafy greens(6).

Vitamin D: This vitamin becomes increasingly important with age. It supports bone health, reduces the risk of osteoporosis, and may also boost mood and ease symptoms of depression. Vitamin D has also been linked to a reduced risk of heart disease, stroke, and Type 2 diabetes(7).

Magnesium: Most menopausal women are deficient in magnesium, a mineral crucial for nervous system function and overall health. Magnesium helps maintain bone strength, reduce sleep disturbances, and alleviate mood swings and anxiety(8). It can be supplemented or obtained from foods like dark chocolate, nuts, seeds, and leafy greens.

Collagen: Declining estrogen levels can lead to reduced collagen production, affecting skin elasticity, joint health, and bone density. Collagen supplements, especially those in highly absorbable forms like collagen peptides, can improve skin hydration, reduce joint stiffness, and support bone health during menopause(9).

Before incorporating any new supplement into your routine, consult your healthcare provider to ensure it’s safe, especially if you’re taking other medications.

The menopause care gap

Menopause symptoms are all too real, yet, far too many women find themselves ‘toughing it out’ without proper medical care. Researchers from Yale University reviewed insurance claims from over 500,000 women in various stages of menopause. They found that while 60% of women with significant menopausal symptoms seek medical attention, 75% leave their appointments untreated(1).

This lack of care is not an isolated issue. Our State of Menopause Survey showed a similarly troubling situation in Australia and New Zealand. In conversations with their healthcare provider about their menopause symptoms, 40% of women were offered no treatment options.

The reality is that many GPs simply don’t receive enough education on menopause.

To get the care you need, you must advocate for yourself. Knowledge is power, and preparation is key. Dr. Middleton shares five proactive steps you can take to make the most of your appointment and increase your chances of leaving with a treatment plan that works for you.

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01

Find a Menopause-Specific Healthcare Professional

Not all GPs are equipped with the latest information on menopause. To ensure you receive the best care, consider finding a menopause or women’s health-specific doctor.

The Australasian Menopause Society offers a directory of several doctors who are certified menopause practitioners, specialising in the treatment of menopausal women. These specialists are more likely to be up to date on the latest research and treatment options, ensuring you receive informed and effective care. Check out the Australasian Menopause Society’s directory here(3).

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02

Align Your Doctor Choice with Your Preferences

Your preferences matter, and it’s important to find a doctor who respects them.

If you are interested in incorporating natural remedies into your treatment plan, consider seeking out an integrative doctor. Regardless of your preferences, your provider should craft a treatment plan that is suited to your individual needs.

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03

Document Your Family Medical History

Your close female relatives' menopause experiences can provide valuable insights into your own journey.

In addition to symptoms, it’s essential to gather details on diseases that run in your family, such as heart disease, Alzheimer’s, and osteoporosis. “Sharing this with your doctor helps tailor the right preventative measures,” adds Dr. Middleton.

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04

Clarify Your Personal Preferences

Before your appointment, take some time to think about your treatment preferences. Would you consider hormone therapy, and if so, is your doctor willing to prescribe HRT, or would you prefer to explore non-hormonal options? Are you open to lifestyle modifications like diet and exercise changes?

Having a sense of your desired outcome will empower you during the consultation and help guide the discussion toward a plan that suits your needs.

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05

Track Your Menopausal Symptoms

Consider keeping a symptom journal to track changes in your health. Note any fluctuations in mental health, hot flushes, stress levels, sleep, aches and pains, fatigue, weight and memory.

The Greene Climacteric Scale is another valuable tool, helping practitioners assess and prioritise treatment for symptoms like anxiety, night sweats, and vaginal dryness. Dr. Middleton adds, “Bringing a completed symptom scorecard to your appointment ensures your doctor has a clear understanding of what’s most affecting your quality of life.”

Here’s how the Greene Scale breaks down:

Rate each symptom as follows: 0 for none, 1 for mild, 2 for moderate, and 3 for severe.

Bring this completed scale to your appointment. It’s a simple, yet effective way to ensure that your doctor has a clear picture of what you’re experiencing and can provide the most appropriate care.

It is completely normal to feel nervous going into your appointment. Having a clear and concise list of your symptoms will help you maximise your appointment and ensure you don't forget anything. If a standard 10-minute appointment is insufficient for addressing all your concerns, request a double appointment for more time or book a follow-up appointment.

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06

Take Charge of Your Menopause Journey

Menopause affects every woman differently, and no single set of symptoms defines the experience.

Healthcare professionals who are knowledgeable in women’s health will help you weigh your preferences with the risks and benefits of each option. Your preparation—whether it’s selecting the right doctor, considering your family history, or clarifying your treatment preferences—will ensure you make the most of your consultation.

“It’s about more than just managing symptoms,” Dr. Middleton concludes. “It’s about empowering women to take control of their health during a critical phase of life.”

Menopause is an inevitable part of life. Every woman will go through it, and generations of women before them have gone through it too. So why does it still catch so many by surprise?

You’ve heard about the typical menopause symptoms like hot flushes and night sweats, but menopause is so much more than that. “These days there are over 50 symptoms that have been attributed to perimenopause and menopause,” says Menopause Specialist Dr. Ginni Mansberg(1). So, if you’ve been feeling “off” in your 40s or suspect menopause might be sneaking up on you, this guide is for you. We’re here to walk you through the 50+ symptoms you might encounter so you’re equipped for what’s ahead.

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01

What is Menopause: A Natural Transition

Menopause is more than the end of your periods. It’s a shift—a major hormonal transition that marks the end of your reproductive years. As Dr. Mansberg explains, “Menopause is defined as the point when you’ve gone 12 months without a menstrual period.”(1) This typically happens between ages 45 and 55, with an average of 51(2). But the process starts long before that.

The years leading up to menopause are called perimenopause. This is when your hormones start fluctuating, periods become unpredictable, and the symptoms creep in. For some women, perimenopause can start as early as their 30s or 40s and last for 7–10 years(3). Once you’ve hit that 12-month mark with no periods, you’ve officially reached menopause. Everything beyond that is postmenopause. Symptoms might stick around, but they often ease up with time.

What’s often misunderstood is that menopause isn’t just about your body shutting down your periods. It’s about a whole new phase of life that comes with its own set of challenges—and knowing what to expect gives you the power to face it head-on.

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02

Menopause Symptoms

The Classic Symptoms: Hot Flushes, Night Sweats, and Weight Gain

Let’s start with the symptoms you’ve probably heard about. Hot flushes—those sudden waves of heat that leave you flushed, sweaty, and uncomfortable—are what most people associate with menopause. And for good reason. As Dr. Mansberg puts it, “Vasomotor symptoms, better known as hot flushes, can happen hourly, up to 200 times a day, and through the night, stealing your sleep and sanity.”(1) About 80% of women experience hot flushes and night sweats during menopause.(2)

Then there’s weight gain, especially around the belly. It’s frustrating, it’s common, and it’s another part of the hormonal shift. But it’s not just about those stereotypical changes. There’s more going on beneath.

Musculoskeletal Symptoms: Achey Joints and Bone Density

Menopause can make you feel like your body is working against you. Achy joints and muscle stiffness can appear out of nowhere, and no amount of stretching seems to make it better. The drop in estrogen also means your bones are more vulnerable. Lower estrogen levels are linked to osteoporosis, making you more prone to fractures. It’s why paying attention to bone density and joint health is so important during and after menopause.

For some women, there are even stranger symptoms like tingling in the hands and feet or that dreaded frozen shoulder. The key is knowing what’s happening to your body so you can take steps to manage these symptoms.

Mental and Emotional Health: It’s Not All in Your Head

The emotional rollercoaster of menopause is real. Mood swings, irritability, and anxiety can come out of nowhere. That foggy feeling—brain fog, where simple things like finding your keys feel impossible—can make you feel like you’re losing your edge. It’s not uncommon to feel overwhelmed, and it’s not just because of the changes happening around you—it’s because of the changes happening inside you.

As Dr. Mansberg points out, “Perimenopause and menopause are the highest risk periods in a woman’s life to experience anxiety and depression.”(1) These emotional symptoms are not something you have to “tough out.” Recognising that they’re linked to hormonal changes is crucial, and there are treatments, from Menopausal Hormone Therapy (MHT) to natural alternatives, that can help you regain your sense of self.

Sexual and Reproductive Health Symptoms: Vaginal Dryness, Libido, and More

One of the most challenging aspects of menopause for many women is its impact on sexual health. Vaginal dryness, pain during sex, and a loss of libido can make intimacy feel like more of a chore than a joy. Genitourinary Syndrome of Menopause (GSM), which affects most postmenopausal women and up to 80% of women over 65, is caused by the drop in estrogen and includes symptoms like vaginal dryness, itching, burning, and urinary issues such as recurrent infections or incontinence(4).

As Dr. Mansberg explains, “Despite how common these symptoms are, they are rarely talked about, and only 7% of women ever receive treatment.”(1) This silence needs to end. There are effective treatments available, from MHT to hormone-free options like lubricants and moisturisers.

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03

Menopause Symptoms Management

Take Control of Your Body

Menopause is a natural part of life, but that doesn’t mean you have to suffer through it. Start by educating yourself—knowledge is power.

Knowing hormone levels and how they affect physical and emotional health during menopause is key. Talk to your healthcare provider about your symptoms, your family history, and what’s important to you.

You have choices. Whether you’re interested in natural solutions, lifestyle changes, or Menopausal Hormone Therapy (MHT), you decide what’s best for you. Various options can work to alleviate menopausal symptoms, so speak to your healthcare provider and come up with a personalised plan.

Menopause is a Journey

Menopause is a journey, not a destination. It’s the natural end of the reproductive stage in women’s lives and it comes with a range of experiences and symptoms.

Some may only experience minor discomfort, while others may have more severe symptoms that can last for years. It’s a big change, but it’s also a new chapter in your life. By talking about menopause and understanding the symptoms, you can take on this transition with confidence.

Remember, you’re not alone. Millions of women are on this journey with you. The more we talk about it, the better prepared we’ll all be. Embrace this new chapter with the knowledge that you have choices, support, and the strength to handle whatever comes your way.

01

When does menopause typically start?

Menopause is a huge transition in a woman’s life and yet it’s shrouded in myth and mystery. One of the most unhelpful myths is how early menopause can start. Our State of Menopause Report revealed that 75% of women underestimated when menopause begins, leaving many unprepared for a transition that profoundly impacts their health, well-being, and careers.

The average age of natural menopause is 51, but menopause occurring between 45 and 55 is considered normal(1). Menopause is defined as the day 12 months after a woman’s last period. But symptoms often start years earlier during perimenopause when estrogen levels begin to decline.

Perimenopause lasts around 7 years but can last up to 10(2). So it’s completely normal for a 35-year-old woman to be in perimenopause. 8% of women experience early menopause or premature menopause which can start before 40(3).

Why Knowing When Menopause Can Start Matters

Knowing when menopause starts and recognising early and premature menopause is key to managing your health. Our research uncovered an educational gap among women entering perimenopause and menopause, leading to years of needless suffering before seeking treatment.

Our State of Menopause survey revealed 59% of women didn’t know what was happening when they first started experiencing symptoms. 64% said they felt "completely unprepared" for how bad the symptoms would be.

While no woman’s menopause experience is the same, it’s important to have a good idea of what to look for. “The paths we take may look different” according to Dr. Mary Claire Haver, author of New York Times bestseller The New Menopause, “but no one should ever feel lost”. Staying informed and knowing what to expect can enable you to manage your health and navigate this transition better(4).

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02

What is Early and Premature Menopause?

Early Menopause

Early menopause occurs when a woman has gone 12 months without a period and she is between 40 and 45 years old(3). In these cases, perimenopause could have started in the early 30s(3).

This earlier start can bring extra concerns, especially around fertility and long-term health as it extends the time a woman lives with low estrogen levels(8).

Early menopause symptoms can be more severe than menopause as the hormonal changes are sudden.

Premature Menopause

Premature menopause occurs before 40(3). It can happen spontaneously or due to medical treatments like chemotherapy or surgery that affect the ovaries(9). Premature ovarian insufficiency (POI) is a condition where the menstrual periods stop suddenly at an earlier than expected age which can lead to premature and early menopause.

Both premature and early menopause bring unique challenges including prolonged low estrogen levels which can impact overall health(9).

Managing conditions like Primary Ovarian Insufficiency (POI) and autoimmune diseases is key to these conditions.

Primary Ovarian Insufficiency (POI)

Primary Ovarian Insufficiency (POI) is a condition where the ovaries lose function before 40. Unlike premature menopause, POI is not always permanent.

Women with POI may still have irregular periods and occasional ovulation but they have menopause-like symptoms and significantly reduced fertility(9).

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03

Causes and Risk Factors for Early and Premature Menopause

What Causes Early and Premature Menopause?

What causes early menopause? “There’s no crystal ball that can predict exactly when you’ll begin perimenopause or reach menopause, but there are factors that can influence the timing of these stages,” says Dr. Claire Haver. Several factors contribute to early and premature menopause including genetic predispositions, autoimmune disorders, and medical treatments like chemotherapy or radiation for cancer(6). The exact cause is often unknown, but understanding the triggers can help manage the risks(8).

Genetic and Family History

Genetics play a big role in when menopause starts. “Numerous studies have demonstrated that the primary influence in your age of menopause is family history,” says Dr. Claire Haver. Women whose mothers or sisters experienced early or premature menopause are more likely to have the same(4,8). Certain genetic mutations are even linked to premature ovarian failure(8).

Autoimmune Diseases and Health Conditions

Autoimmune diseases where the immune system attacks the body’s own tissues can cause early menopause. Conditions like thyroid disease, rheumatoid arthritis, and lupus are linked to POI and early menopause(6).

Surgery and Cancer Treatments

Surgery and cancer treatments like oophorectomy (removal of the ovaries) or treatments like chemotherapy and radiation can induce early menopause. These interventions damage the ovaries and cause a rapid drop in hormone levels and menopause(9).

Dr. Claire Haver emphasises that surgical removal of the ovaries before menopause should be a last resort option. “Surgically induced menopause is a big deal. It brings about sudden and dramatic changes in your hormones and can have severe consequences.” Not only can symptoms be much more severe than the gradual onset of perimenopause, but the risk of heart disease, stroke, cognitive impairment, mood disorder, and osteoporosis all increase significantly(4,8).

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04

Signs of Early Menopause

Symptoms of Early and Premature Menopause

Early menopause symptoms are the same as typical menopause. These include hot flushes, night sweats, vaginal dryness, mood swings, and irregular periods.

While symptoms overlap, early and premature menopause have a more sudden and severe onset due to the rapid drop in hormone levels. This can make managing symptoms more difficult than the gradual transition of natural menopause(11).

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Health and Well-Being Impact of Early Menopause

Long-Term Risks

Early menopause increases the risk of long-term health issues like osteoporosis, cardiovascular diseases, and cognitive decline. Women who menopause earlier than average may need to take preventive measures sooner to protect their health(12).

Emotional and Psychological Impact

The emotional and psychological impact of early menopause can be massive. Women may feel loss, anxiety, and depression especially if early menopause affects fertility. Support from healthcare providers, counselling, and connecting with others who are going through the same situation is key.

Can I Still Get Pregnant After Early or Premature Menopause?

Fertility is affected by early and premature menopause but not always lost. Some women can still get pregnant naturally but it’s rare. Assisted reproductive technologies like IVF using donor eggs are options for women who want to get pregnant after early menopause(11).

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06

How is Early Menopause Treated?

Take Control of Your Health

Early menopause is treated the same way as natural menopause. Whatever symptoms you are experiencing, you don’t have to suffer through them. Educate yourself and talk to your healthcare provider about your symptoms, family and medical history, and preferences. Whether you want to manage your symptoms through natural solutions, lifestyle changes, or menopausal hormone therapy (MHT, also known as hormone replacement therapy), you have options.

Try Treatment Options

MHT is a good treatment for many menopausal symptoms including hot flushes and bone density loss. But it’s not for everyone, especially those with certain health risks or personal preference against hormone use. Talk to your healthcare provider about the benefits and risks of MHT to help you decide.

Natural Solutions with Biolae

If prescription solutions like MHT are not your cup of tea, try Biolae’s natural solutions. Our products are formulated with ingredients that have been clinically tested to alleviate common menopausal symptoms like hot flushes, night sweats, sleep disruptions, mood imbalances, and brain fog. These natural alternatives are another option for women who want relief during this big life transition. With Biolae, you can take control of your symptoms in a way that suits your preferences and health goals.

Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

Menopause is a significant transition in a woman’s life, often misunderstood and oversimplified. Natural menopause is the normal and permanent cessation of menstrual cycles due to estrogen deficiency. It’s not a single event but a journey with three distinct stages: Perimenopause, Menopause, and Postmenopause. Each stage brings its own challenges and changes, primarily due to fluctuations in estrogen and progesterone levels. Understanding these phases—along with the biochemistry, symptoms, and management strategies—can significantly ease this transition.

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01

Understanding Perimenopause: The Transition Begins

When Perimenopause Starts and How Long It Lasts

Perimenopause is the first stage of menopause, typically beginning in your early 40s but sometimes earlier. This phase can last anywhere from 4 to 10 years, during which your hormone levels start to fluctuate, affecting your menstrual cycle. Estrogen levels become erratic, and progesterone gradually declines. These hormonal shifts signal that your body is transitioning toward menopause.

However, the timing and symptoms of perimenopause can vary significantly from woman to woman. This variability often catches women off guard, especially if they aren’t aware of what perimenopause entails^1,3. Our State of Menopause Report revealed that 59% didn’t know what was happening to them when they first began experiencing symptoms.

Common Symptoms of Perimenopause

During perimenopause, you might notice subtle changes at first, but these symptoms can become more pronounced as hormone levels fluctuate. Here’s what you might experience:

• Irregular or Missed Periods: This is often one of the first signs of perimenopause. Menstrual periods may become unpredictable, occurring more or less frequently, or they may skip months altogether. The flow can also change, becoming lighter or heavier than usual. These changes occur because the ovaries are gradually producing less estrogen and progesterone, leading to less regular ovulation^3.‍
• Hot Flushes and Night Sweats: Up to 75% of women experience hot flushes during perimenopause. These are sudden feelings of intense heat that can last from 30 seconds to several minutes, often accompanied by sweating and a flushed face. Night sweats are hot flushes that occur during sleep, which can disrupt rest and lead to fatigue. These symptoms are caused by changes in the hypothalamus, the part of the brain that regulates body temperature, as it reacts to fluctuating hormone levels^1,3.‍‍
• Mood Swings and Sleep Disturbances: Hormonal fluctuations can lead to significant changes in mood, including increased irritability, anxiety, or even depression. These emotional changes are often exacerbated by sleep disturbances, such as insomnia or waking up frequently during the night, which are common in perimenopause due to night sweats and hormonal changes¹.

Lesser-Known Symptoms of Perimenopause

There are also less obvious symptoms that can occur during perimenopause, which include:

• ‍Headaches: Estrogen fluctuations can trigger headaches or migraines in some women, especially if they have a history of these issues(3).‍
• Hair Thinning or Loss: Changes in hormone levels can also affect hair growth, leading to thinning or more pronounced hair loss. This is often one of the more distressing symptoms for women(3).‍
• Changes in Sex Drive: Libido can fluctuate during perimenopause, with some women experiencing a decrease in sexual desire. This can be due to both hormonal changes and physical symptoms like vaginal dryness, which can make sex uncomfortable(3).

If you’re noticing these changes, it might be time to discuss them with your healthcare provider. A hormone level blood test can provide insights, although it’s not definitive for everyone. It’s also important to remember that you can still conceive during perimenopause, so contraception is necessary until you’ve gone 12 months without a period if you wish to avoid pregnancy(1,3).

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02

Menopause: The Transition Point and Final Menstrual Period

Defining the Onset of Menopause

Menopause is officially recognised when you’ve gone 12 months without a menstrual period. The final menstrual period is the last menstrual cycle before a woman reaches menopause, and menopause is not officially recognised until 12 months after this final period. The average age for this milestone is 51, though it can vary(4). This stage signifies the end of ovarian function, leading to a significant drop in estrogen levels. While menopause itself is just a single day marking the end of your menstrual cycles, the symptoms leading up to and following this day can be profound and long-lasting.

Vasomotor Symptoms

As menopause approaches, the body undergoes significant changes, particularly due to the drop in estrogen. Vasomotor symptoms are among the most common and include hot flushes and night sweats.

Hot flushes can be more frequent and severe in the months and years leading up to menopause than those experienced during the rest of perimenopause. They can occur several times a day, making daily activities challenging, and night sweats can lead to chronic sleep disruption. About 80% of women experience vasomotor symptoms during menopause, with some continuing to experience them for years after menopause(3,4).

Vaginal and Urogenital Symptoms

Another major concern during menopause is vaginal dryness and discomfort. The drop in estrogen affects the vaginal lining, causing it to become thinner, drier, and less elastic—a condition known as vaginal atrophy. This can lead to discomfort, itching, and pain during intercourse, which can significantly impact sexual health and relationships. Over half of postmenopausal women experience these symptoms, which can persist indefinitely if not treated(3,4).

Urogenital symptoms also include bladder issues such as increased frequency, urgency, and a higher risk of urinary tract infections (UTIs). These symptoms can significantly impact quality of life but can be managed with the right treatments and lifestyle adjustments(4).

Bone Health and Density Loss

Estrogen is crucial for maintaining bone density, and its decline during menopause accelerates bone loss. This increases the risk of osteoporosis, a condition where bones become weak and brittle, making fractures more likely. Women can lose up to 20% of their bone density in the first five to seven years after menopause, making bone health a critical concern during this stage(4).

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03

Postmenopause: Adjusting to the New Normal

Life After Menopause

Once you’ve gone 12 months without a period, you are considered postmenopausal(1). During this stage, many of the symptoms associated with menopause, such as hot flushes, may gradually ease. However, the long-term effects of reduced estrogen levels become more prominent. Postmenopause is often referred to as the “new normal,” where the body adjusts to its post-reproductive state.

Increased Health Risks

While some symptoms may lessen, the risk of developing certain health conditions increases due to lower estrogen levels. Key areas of concern include:

• Cardiovascular Disease: Estrogen has a protective effect on the heart and blood vessels, so its decline increases the risk of cardiovascular diseases, including heart attacks and strokes(2). This makes heart health a critical focus for postmenopausal women. Regular check-ups, a healthy diet, and consistent exercise are essential preventive measures(2).
• Osteoporosis: The continued loss of bone density after menopause increases the risk of osteoporosis, which can lead to fractures, particularly in the hips, spine, and wrists. Women should consider bone density testing and may need to take calcium and vitamin D supplements or other medications to maintain bone health(4).

Managing Urogenital Symptoms

Vaginal dryness, bladder issues, and an increased risk of urinary tract infections can persist in postmenopause due to the ongoing effects of low estrogen(3). These symptoms can affect quality of life, but treatments like vaginal moisturisers, lubricants, or local estrogen therapy can help. Managing these symptoms is crucial for maintaining comfort and quality of life in the postmenopausal years.

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04

Factors Influencing the Menopausal Transition: Primary Ovarian Insufficiency

Genetic and Familial Factors

The timing and experience of menopause can be influenced by genetics. If your mother or sisters experienced early menopause, you might too. Understanding your family history can provide insights into what to expect and help you prepare accordingly. Genetics can also influence the severity of symptoms and the onset of related health risks(3,4).

Lifestyle Choices and Their Impact

Your lifestyle plays a critical role in how you experience menopause. For instance, smoking is known to lead to an earlier onset of menopause and more severe symptoms. Conversely, maintaining a balanced diet rich in nutrients, engaging in regular exercise, and managing stress can help mitigate symptoms and support overall health during this transition(3,4).

Medical Conditions and Treatments

Certain medical conditions and treatments, such as chemotherapy or surgery affecting the ovaries, can induce early menopause. Autoimmune diseases like lupus can also affect the timing and severity of menopause symptoms. Premature menopause, defined as the occurrence of menopause before the age of 40, is distinct from natural menopause, which generally occurs later in life. Being aware of these factors and discussing them with your healthcare provider can help you better manage the transition. It’s essential to tailor your approach to managing menopause based on your overall health and any pre-existing conditions(3,4).

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05

Managing the Symptoms of Menopause

Taking Control of Your Health

Regardless of the symptoms you are experiencing, you don’t need to suffer through them. Educate yourself and discuss your symptoms, family and medical history, and preferences with a healthcare provider. Whether you want to treat your symptoms through natural solutions, lifestyle changes, or menopausal hormone therapy (MHT, also known as hormone replacement therapy), you have options.

Exploring Treatment Options

MHT is an effective treatment for many menopausal symptoms, including hot flushes and bone density loss. However, it’s not the right choice for everyone, especially those with certain health risks or personal preferences against hormone use. Discussing the benefits and risks of MHT with your healthcare provider can help you make an informed decision(4).

Natural Solutions with Biolae

If prescription solutions like MHT aren’t your preference, consider Biolae’s natural solutions. Our products are formulated with ingredients proven in clinical trials to ease common menopause symptoms such as hot flushes, night sweats, sleep disruptions, mood imbalances, and brain fog. These natural alternatives provide another option for women seeking relief during this significant life transition. With Biolae, you can take a proactive approach to managing your symptoms in a way that aligns with your personal preferences and health goals.

Raising the standard for natural menopause care.

Meno Essential + is a practitioner-formulated blend of clinically tested, natural ingredients that treat menopause symptoms at the source.

Shop now

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06

Conclusion

Menopause is a natural part of life, but it’s also a significant transition that deserves understanding and respect. By recognising the phases of menopause—Perimenopause, Menopause, and Postmenopause—and knowing what to expect, you can navigate this journey with confidence and grace. Every woman’s experience is unique, and with the right support and knowledge, you can embrace this new chapter of life fully informed and empowered.

Menopause is a natural part of life, but one that remains misunderstood and stigmatised in many Australian workplaces. As Australians live and work longer, menopause-aged women—those in their 40s and 50s—are becoming the fastest-growing workforce demographic. Many of these women reach the peak of their careers just as they encounter disruptive symptoms like hot flushes, brain fog, and fatigue. Without the right workplace support, too many are forced to scale back their ambitions or exit the workforce entirely.

Menopause isn’t something women can leave at home. It affects their work performance, relationships, and well-being. 3 in 4 women experience symptoms, with 1 in 4 reporting serious impacts on their ability to work. Yet many feel they have no choice but to push through in silence, contributing to lost productivity and early retirement, often leaving 12 years of potential career contribution behind.

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01

Why Menopause Support Matters for Businesses

Businesses that overlook menopause lose out—both financially and culturally. While research in Australia is limited, the condition is conservatively estimated to cost organisations about $5 billion annually. On average, women retire 7.4 years earlier than men, and up to 10% leave the workforce entirely due to menopause symptoms(1).

Workplaces that acknowledge menopause as a significant workplace issue—not just a “women’s issue”—can retain valuable talent and boost team morale. Forward-thinking companies build inclusive, adaptive workplaces where employees feel empowered to perform at their best. Menopause support builds trust, loyalty, and motivation, making businesses stronger and more resilient.

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02

Practical Strategies for Managers: Supporting Direct Reports Through Menopause

Creating a supportive environment begins with leadership. Managers play a vital role in ensuring employees feel seen, heard, and supported during menopause, and in providing the necessary resources to support employees effectively. These practical strategies will help managers build trust, foster open conversations, and retain talent.

Foster Open Conversations and Build Trust

• Create a safe space where employees feel comfortable discussing health challenges without fear of judgment, contributing to a positive workplace culture.
• Promote openness around all health concerns, including mental, physical, and hormonal well-being. Managers don’t need to single out menopause to create a culture of trust—normalising conversations about well-being benefits everyone.

Offer Workplace Flexibility and Adjustments

• Remote work and flexible hours give employees the freedom to manage their symptoms effectively.
• For example, an employee experiencing a hot flush might need to step outside briefly. Allowing this flexibility helps her return refreshed, avoiding extended discomfort that could impair productivity.

Provide Access to Menopause Resources

• Partner with health professionals to offer educational programs, like Metluma, which provide ongoing medical and holistic support.
• Host workplace-wide sessions to educate all employees about menopause, building awareness and empathy across the team.
• Distribute a menopause information pack to provide comprehensive resources and support for employees experiencing menopausal transition.

Develop Menopause-Friendly Policies

• Implement menopause leave days to accommodate symptoms when they interfere with work performance.
• Train managers to conduct confidential conversations and guide employees toward the right support, such as employee assistance programs or flexible work arrangements.

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03

Supporting Colleagues Through Menopause: A Team Effort

Supporting menopausal colleagues isn’t just the responsibility of managers—teams play a crucial role too in fostering an inclusive workplace. Every colleague can contribute to creating an inclusive and empathetic environment.

Create an Inclusive Workplace and Understanding Environment

• Normalise conversations about menopause to reduce stigma and foster connection, making it easier for menopausal women to feel supported.
• Offer support without assumptions—listen and be present without prying.

Offer Practical Help and Flexibility

• Offer to swap shifts or cover meetings on days when symptoms are particularly challenging.
• Recognise that brain fog and fatigue can affect concentration—offering help with tasks can go a long way.

Check In and Offer Empathy

• Regular check-ins show that colleagues care about more than just tasks and deadlines.
• Listening without judgment can make a significant difference for someone experiencing difficult symptoms.

The Benefits of a Menopause-Supportive Workplace

Investing in menopause support is about more than just doing the right thing—it delivers tangible benefits to businesses. Flexible support allows employees to manage their symptoms without sacrificing performance, increasing overall productivity and workforce participation.

Retain Talent and Boost Productivity

• Supporting employees through the menopausal transition reduces turnover, saving organisations the cost of recruiting and training new staff.
• Flexible support allows employees to manage their symptoms without sacrificing performance, increasing overall productivity.

Build Loyalty and Strengthen Company Culture

• Businesses that prioritise well-being become places where employees want to work—and stay. Menopause support builds loyalty and motivation, strengthening teams.
• Open conversations around health foster trust and connection, improving morale across the workforce.

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04

Conclusion: Breaking the Silence Around Menopause in the Workplace

Menopause is a natural transition, but its impact on the workplace is too often ignored. By fostering open conversations, providing flexibility, and offering meaningful resources, businesses can create environments where employees feel empowered to thrive through every stage of life.

Forward-thinking employers who invest in menopause support will see the rewards in retained talent, higher productivity, and stronger teams. These workplaces not only perform better—they show they care, and employees notice.

Menopause is here. It's time to talk about it.