5 Menopause Myths that Every Woman Needs to Know

Dogs see only in black and white. Popping your knuckles causes arthritis. Lightning never strikes the same place twice.

Most myths are harmless.

Unfortunately, the same can’t be said for most Menopause myths.

At best, they’re slightly misleading.

And at worst, they lead you to waste precious time, money and resources on things that will never improve your symptoms or, even more alarmingly, can jeopardise your future health.

So let’s bust a few common menopause myths once and for all.

Menopause Myth 1: Restrictive diets are the only way to lose weight in Menopause

We grew up knowing all about low-calorie and low-fat diets. Then low carb. Cabbage soup. Keto. Atkins…

We all thought they worked, and to some extent they did. That’s why this approach to menopause weight loss is what we can often turn to first.

But this is just not going to cut it any more.

The main reason?

Hormones!

There are other reasons too.

You’re losing muscle, rather than fat. Poor sleep affects our hunger and fullness cues. And usually we’re moving less too.

Which means that to lose weight effectively, solely relying on restrictive diets isn't ever going to work.

What to do instead:

• Sort out your sleep - it regulates your hormones. Head over to my blog 'How to Sleep in Menopause - in 5 Steps'
  

• Eat a nutrient-rich, anti-inflammatory diet of protein, fibre and healthy fats - and stick to a small calorie deficit.
  

• Introduce strength training into your routine to maintain muscle. More muscle means more calories burnt at rest. If you’re looking to lose weight, I recommend following author and specialist menopause nutritionist, Emma Bardwell. Her Instagram account is packed full of super helpful information on fat loss in menopause.

Menopause Myth 2: Quick fix pills/lotions are a 'cure-all'

Trying to rely solely on pills, lotions and herbal remedies is never going to work long term. It’s understandable that many women turn to these hoping for a quick fix, but the reality is often disappointing.

Some products may provide temporary relief for certain symptoms but the truth is, they rarely address the underlying hormonal imbalances responsible for menopause symptoms.

So here are 3 reasons they won’t work:

Reason 1: They lack scientific evidence to support their efficacy, making it challenging to determine their true effectiveness.

Reason 2: Herbal remedies may interact with other medications, potentially leading to harmful side effects or reducing the effectiveness of prescribed treatments.

Reason 3: They won’t address underlying hormonal imbalances, which are often the root cause of menopause symptoms.

What to do instead

Consult with your healthcare professional or menopause health practitioner who will help address specific symptoms faster and make sure that you get the individualised care that is needed in perimenopause.

Combine this with lifestyle changes to your diet, exercise, and stress management and you’ll be on your way to improved health and wellbeing in a safe and effective way.

Menopause Myth 3: You need to do excessive cardio

Another myth is the idea that you need to exercise to extremes, especially if you want to focus on weight loss…but this couldn't be further from the truth. 

Movement and exercise play a crucial role in managing menopause symptoms and promoting overall health but it's essential to approach it in the right way.

Exercise is effective at reducing symptoms and improving overall health when you find a routine tailored to your body's needs. If you overdo it, you'll not only run the risk of exacerbating your symptoms but also increase your stress levels and potential injury.

What to do instead

The key lies in finding the right balance and intensity level for your body. While vigorous exercise may exacerbate symptoms by raising cortisol levels and placing undue stress on the body, incorporating moderate-intensity activities can yield significant benefits without causing harm.

Instead of pushing yourself to the limit with high-intensity workouts, consider incorporating low-impact exercises such as resistance and strength training, walking, swimming, yoga, or tai chi. These activities not only provide physical benefits but also promote relaxation, stress reduction and overall well-being.

By adopting a balanced approach to movement and exercise during menopause, you can support your body's natural transition, alleviate symptoms, and improve your overall quality of life during this stage of life.

Caroline Idiens is a Fitness Coach in her 50s who shares fitness tips to help manage menopause symptoms. Find out more here

Menopause Myth 4: Menopause Only Affects Women’s Reproductive Health

The truth? Menopause affects more than just our reproductive health.

We have hormone receptors all over our bodies! The hormonal changes in perimenopause and menopause affect our whole bodies, not just our reproductive organs. This is why menopause symptoms can manifest in so many ways from hot flushes and mood swings to insomnia, changes in skin and hair and even foot conditions such as plantar fasciitis.

To really get the health results you want, we have to be looking at addressing overall health and well-being. This is where a holistic approach to menopause management comes into play.

Health experts emphasise the importance of implementing a holistic approach to menopause management. But what exactly does a holistic approach mean?

A holistic approach means considering the ‘whole person’ - mind, body, and spirit - in managing menopause symptoms. It involves addressing not only the myriad of physical symptoms but also emotional and mental well-being. This can include strategies such as optimising nutrition, incorporating regular exercise, practising stress-reduction techniques like meditation or yoga, prioritising adequate sleep and building supportive social connections.

By adopting this approach, you can best support your body and promote overall health and well-being during this life stage.

What you can do instead 

Prioritise YOU and the self-care that supports your overall well-being. This can include carving out time for relaxation, nourishing your body with nutrient-rich foods, staying physically active and seeking support from both healthcare professionals and loved ones. 

Taking these simple steps can make a huge difference in how you experience the perimenopause.

If you'd like to know more about this approach then head over to my blog post 'The One Approach you Need to Really Transform your Perimenopause Health'

Menopause Myth 5: HRT and breast cancer

This is obviously a huge one. And it’s nuanced.

And it’s had women SCARED for a long time after a Women's Health Initiative report in the 1990s.

However, there has been much criticism of the study that suggested a possible link between HRT and breast cancer.

So for this myth, I am definitely handing over to the GP and pioneering menopause expert, Dr Louise Newson. 

Dr Newson is passionate about increasing awareness and knowledge of the perimenopause and menopause, and campaigns for better menopause care for all people.

She has an abundance of information on her Balance Menopause website and app on HRT and breast cancer. 

Wrapping it Up

There you have it: 5 Menopause Myths.

As you can see, menopause health is evolving and you should, too. 

I know there is a need for women to have accessible and affordable guidance and support to manage their perimenopause symptoms and transform their health and wellbeing.

So if you are looking for a menopause specialist in Sheffield or online worldwide, my 1:1 coaching sessions are available on an individual basis or part of my 12-week programme.

Find out more at Jane Mackay Coaching.

In the meantime, why not download my FREE Menopause Health Guide?

DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.