GUEST BLOG Part 1: Menopause 101

Everyday Nutrition’s Joanna Baker breaks down the health implications of menopause

“Menopause is just puberty’s evil older sister.” – Unknown

Let’s be honest, although menopause is a natural part of every woman’s life, it usually comes with challenges and health concerns. The transition through menopause can range from mildly unpleasant for some women to severely debilitating for others.

Not only are there symptoms to deal with, but lower levels of oestrogen also bring increases in inflammation, disruption to gut health, and trigger metabolic changes that impact muscle mass, glucose metabolism, and bone density.

While menopause is not optional, the good news is that with the right knowledge and strategies, you can not only manage the transition but thrive through it. Let’s break it down and give you the tools to feel empowered and confident.

Menopause vs. Perimenopause

Before we dive into the specifics, let’s clarify the difference between menopause and perimenopause:

Menopause is officially defined as the time when your periods have completely stopped for at least 12 consecutive months. This typically happens between the ages of 45 and 55 years, with the average in Australia being around 51 years. Once menopause occurs, hormones remain consistently low.

While some women find symptoms continue for some time after menopause, many find that they begin to stabilise, decreasing in intensity within approximately 4-5 years. Once you are in menopause, you will stay in menopause. Blood tests may be taken to exclude other causes of your symptoms and monitor general health, but they are not required to confirm menopause.

Perimenopause is the transition period leading up to menopause. It can begin as early as your mid 30s or in your 40s and usually lasts anywhere from 5 to 10 years. During this time your hormones start declining in an erratic and unpredictable way leading to a range of symptoms.

Approximately 60% of women will experience moderately debilitating symptoms, and 20% will experience severely debilitating symptoms. In fact, ages 45-55 years is the most common time for a woman to take her own life.

Blood tests may be taken to exclude other causes of your symptoms and monitor general health, but due to erratically fluctuating hormone levels that cannot confirm or deny perimenopause. Perimenopause diagnosis is based on symptoms and you can start treatment as soon as you get symptoms.

What Are the Symptoms?

Perimenopause symptoms can creep up, they may initially seem mild and unrelated, then intensify over time and fluctuate in severity. Not every woman will experience all the symptoms, and some may come and go.

Here are the most common symptoms to watch for:

• Sleep problems and fatigue

• Headaches and migraines

• Brain fog and memory issues

• Joint pain and stiffness

• Itching and crawling sensations

• Vaginal dryness and low libido

• Urinary problems

• Digestive symptoms like bloating and changes in bowel movements

• Sore breasts

• Emotional fluctuations (e.g., anxiety, depression, irritability)

• Forgetfulness

• Weight changes and metabolism slowdowns

• Hot flushes and night sweats (typically later in perimenopause)

• Metabolic changes, including shifts in blood pressure, cholesterol, and glucose

Treatment Options

Joanna Baker explores treatment options that support women through menopause

Luckily, there are many ways to manage the symptoms of menopause and perimenopause. Options include medical treatments, lifestyle changes, nutrition and complementary therapies. In my experience, a combination of these generally gives best results.

• Menopause Hormone Therapy (MHT): By far the most effective treatment, MHT replaces and stabilises hormone levels and offers long-term health benefits, such as protecting against heart disease, osteoporosis, and dementia. MHT is bioidentical, meaning it is identical to your natural hormones. It’s usually delivered via a gel or patch with or without progesterone and testosterone.

If you have genitourinary symptoms (e.g. frequent UTI’s, vaginal dryness) oestrogen is very effective when given vaginally. MHT is safe for most women and a GP who specialises in menopause is the best person to discuss your options.

• Medication: if you do not use MHT, there are some medications that can help with menopause related symptoms including Antidepressants, Fezolinetant, Gabapentin, Clonidine and Oxybutynin. Your menopause specialist doctor can discuss your options based on your symptoms and prescribe appropriately.

• Complementary Medicine: Many supplements claim to help with menopause symptoms. However, not all are created equal. While some may offer benefits, (e.g. Vit E) others may be ineffective or even harmful. Always talk to your healthcare provider before starting any new supplement to ensure it’s right for your unique situation. The Australian Menopause Society has a great fact sheet.

• Hypnotherapy: Hot flashes are one of the most common and distressing menopause symptoms. Up to 75% of women experience them towards the end of perimenopause. This happens when lower hormone levels narrow the body’s desired temperature range, pushing you above the bodies preferred temperature more easily.

Hypnotherapy, has been shown in research to help widen this range again and reduce the severity and frequency of hot flushes, improving overall well-being. If you are interested in this, you can see a trained hypnotherapist or download a smart phone app called Evia.

• Social Connection, Mindfulness and Glimmers: Cultivating relationships, practising mindfulness and acknowledging glimmers can help reduce emotional symptoms like anxiety and irritability during menopause. In fact, an 80-year study from Harvard found that the people who lived the longest and healthiest lives, were the ones who were the most socially connected.

When it comes to mindfulness and glimmers, keep in mind that it’s not happiness that brings gratitude, it’s gratitude that brings happiness. Try to include a moment of joy each and every day.

• Nutrition and Lifestyle: Changes in diet and lifestyle can go a long way in improving how you feel throughout menopause. Strength training and lean muscle mass is one of the biggest factors in maintaining strength, mobility and health into your later years. For more info on this, head over to Part 2: Nutrition In Menopause: How To Support Your Body with Food.

Whether you use MHT or not, perimenopause and menopause is a great time to make some positive changes that will help to prevent chronic disease and enhance your quality of life. A specialist menopause dietitian can be a great support for guidance and motivation.

Conclusion

While menopause may feel like puberty’s unruly older sister, with the right tools, it doesn’t have to be overwhelming. With the right tools, you can manage this chapter and even thrive. Speak to a specialist doctor, see a menopause dietitian and connect with your girl tribe.

In Part 2, we’ll explore how specific nutrients and food choices can support your body through perimenopause and menopause, helping you feel more energetic, balanced, and strong. So, take a deep breath, and when you’re ready, head over to Part 2: Nutrition In Menopause – How to Support Your Body with Food.