Perimenopause kicks things off – our hormones fluctuate, then drop off a cliff. After menopause (12 months since our last period – byeeeee!), changes continue.
Symptoms can range from ‘changes, what changes?’ to ‘what is HAPPENING to my life?!’.
So, what can we do? Plenty!
It’s not just a choice between sucking it up in silence or taking medication. There’s a whole smorgasbord of ways to manage both the symptoms and the big existential questions like ‘who am I now?!’.
Medical support
Menopause hormone therapy (MHT, formerly known as hormone replacement therapy, or HRT) is one of the most effective ways to manage symptoms that impact quality of life. It’s safe, comes in different doses and forms, and can be tailored to your unique body and needs. Head over to our article about the latest evidence around MHT for more details.
Conversations help
Getting through perimenopause and menopause (peri/menopause) all on your own makes it tougher, lonelier and scarier than it needs to be. Thankfully, conversation is opening up, in all sorts of places; workplaces, families, friendship groups, doctor’s offices, counselling rooms, over the back fence with the neighbour. Confusion evaporates once we know where to go for reliable, up to date information we can use to make things better and not feel so alone.
A supportive GP can guide you through this. If you don’t feel heard, check the Australasian Menopause Society website for GPs who are members, track down a women’s health specialist GP, or ask your friends and family for recommendations – psst, pass it on! Need someone to talk to about your experience navigating this or any stage in your life? Women’s Health Tasmania offer free short-term counselling, and you don’t need a referral – just give us a call.
Do some research
There’s a growing body of books, podcasts, websites and research about peri/menopause. We can now inform ourselves about this life stage that has been so mysterious. But not all information is reliable. Many products claiming to ease menopause symptoms lack evidence and haven’t been safety-tested. Some can even interact badly with other medications. Always check with your doctor before handing over your money.
Self-reflection
Peri/menopause can be a turning point. An opportunity to stop and really listen to yourself ... maybe for the first time.
- What do I actually want to do with my time, energy, and body?
- Have my needs changed?
- Is there something I want to reclaim, or something new I want to try?
- Taking up more room in your own life might disrupt things – but that can bring good things.
Physical activity
Keeping bones and muscles strong helps minimise aches, maintain flexibility, reduce symptoms, and support you to do the things you want to. Weight-bearing exercises like yoga, pilates, walking, and strength training with weights make a real difference. Bonus: choosing activities that are fun for you, and doing them with a friend or a group, supports body and mind at the same time! Double yay!
Nutrition
What you eat and drink can improve sleep, energy, and mood through peri/ menopause.
- Protein matters. We need more as we move through this life stage.
- Certain foods and drinks can make symptoms worse. Identifying triggers helps.
- Sustainable changes to everyday habits work best. Fad diets? Not so much.
- Keeping the conversation going – together
Peri/menopause brings change in unique ways to each person who goes through it, but you don’t have to navigate it alone. There’s science-backed support, space for self-discovery, and more resources available than ever before.