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Navigating Menopause: Empowering Your Health Journey

Updated: 2 hours ago

Menopause is a natural phase in a woman's biological journey. It typically occurs between the ages of 45 and 55. During this time, you may experience various changes. However, this period offers a chance to nurture your body, listen to its needs, and embrace your health and well-being. In the UK, fewer than 1 in 10 women feel they have enough information to navigate menopause (1). This highlights the importance of empowering ourselves with knowledge and support during this transformative time.


Why is it called menopause?


The term menopause is derived from the Greek words pausis, meaning pause, and men, meaning month. It represents a powerful transition—the end of the reproductive cycle and the transformation that comes with the loss of fertility.


How do I know if I have menopause?


Menopause is officially confirmed after 12 consecutive months without a menstrual period (2). This marks a significant transition in life. If you have irregular periods or experience amenorrhea, your healthcare professional may use different criteria to confirm this new phase. Embrace the journey ahead with awareness and confidence!


What are the stages of menopause?


As women journey through life, they will eventually embrace a year without a menstrual period, signifying their final menstrual moment. This transformation unfolds gradually. The body adjusts with fluctuations in hormones and experiences irregular periods. This beautiful phase is known as premenopause or perimenopause.


The "menopause transition" is a significant phase filled with hormonal changes. During this time, many women may miss a menstrual period within a three-month span or notice variations in their cycle length. This empowering journey toward menopause is called perimenopause. Postmenopause marks a beautiful new chapter (2), beginning after the final menstrual period, filled with potential and self-discovery.



What are the symptoms of menopause?


Women may encounter symptoms such as (3):


  • Hot flushes and night sweats

  • Mood changes or increased anxiety

  • Sleep disruptions

  • Fatigue

  • Vaginal dryness

  • Changes in weight or body shape

  • Brain fog or difficulty concentrating


Remember, these symptoms are common. With the right guidance, you can navigate this journey successfully!


Why should I be informed about menopause?


According to the first-ever government-led Women’s Health Strategy for England, a survey revealed that 5 out of 10 women rely on the NHS, GPs, and healthcare professionals for information about menopause. Yet, only 1 in 10 feels adequately informed (3). With 100,000 women participating in this study, nearly half were too young to have experienced menopause themselves. This suggests that the actual numbers may be even lower. Many women are navigating this life stage without the support they deserve.


As a dietitian, I consistently witness how small lifestyle and nutrition changes can profoundly impact the management of menopause symptoms. These changes can bolster bone health and sustain energy levels. Being informed early empowers women to take proactive steps. This allows them to thrive physically, mentally, and emotionally through this important transition.


Embracing Change: Nutrition and Lifestyle Tips


Understanding the Role of Nutrition


Nutrition plays a crucial role during menopause. A balanced diet can help manage symptoms and support overall health. Focus on whole foods, including fruits, vegetables, whole grains, and lean proteins. These foods provide essential nutrients that can help ease menopause symptoms.


Staying Active


Physical activity is vital during this stage. Regular exercise can improve mood, boost energy, and help maintain a healthy weight. Aim for at least 150 minutes of moderate aerobic activity each week. This can include walking, swimming, or cycling. Incorporating strength training exercises can also help maintain bone density.


Managing Stress


Stress management is essential during menopause. Consider practices such as yoga, meditation, or deep breathing exercises. These techniques can help reduce anxiety and improve overall well-being. Finding time for relaxation and self-care is crucial.


Staying Hydrated


Hydration is often overlooked but is vital for overall health. Drinking enough water can help alleviate some menopause symptoms, such as dryness and fatigue. Aim for at least 2 litres of water daily, adjusting based on your activity level and climate.


Seeking Support


Don’t hesitate to seek support from healthcare professionals. They can provide guidance tailored to your specific needs. Whether it’s through nutrition advice, hormone therapy, or lifestyle changes, having a support system can make a significant difference.


Conclusion


Menopause is a natural part of life. While it comes with challenges, it also offers an opportunity for growth and self-discovery. By staying informed and making proactive choices, you can navigate this phase with confidence. Remember, you are not alone on this journey. Embrace the changes, seek support, and prioritise your health.


Written by: Dr Anastasia-Viktoria Lazaridi


References:


  1. Wise, J. (2025). Menopause to be included in routine NHS health checks in England. BMJ 2025; 391. DOI: https://doi.org/10.1136/bmj.r2233

  2. Davis, S. R., Pinkerton, J., Santoro, N., & Simoncini, T. (2023). Menopause—Biology, consequences, supportive care, and therapeutic options. Cell, 186(19), 4038-4058. DOI: https://doi.org/10.1016/j.cell.2023.08.016

  3. Bruce, D., & Rymer, J. (2009). Symptoms of the menopause. Best practice & research Clinical obstetrics & gynaecology, 23(1), 25-32. DOI: https://doi.org/10.1016/j.bpobgyn.2008.10.002



 
 
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