7 Common Menopause Myths Debunked (You Won’t Believe #3!)

Menopause is a phase every woman goes through, yet it still seems shrouded in mystery. There are plenty of myths out there, and unfortunately, most of them don’t help! So, let’s set the record straight and debunk some of the most common menopause misconceptions. Buckle up – you might just get a laugh (and a “wow, I didn’t know that!” moment) along the way!

Common Menopause Myths #1: Menopause Happens Overnight

Reality: Menopause is not a sudden event. It’s a gradual process, starting with perimenopause, which can last anywhere from 4 to 10 years before you actually hit menopause.

According to a study published in Menopause: The Journal of The North American Menopause Society (2016), the average age for menopause onset in women is 51, but symptoms can start well before that. During perimenopause, women may experience irregular periods, hot flashes, mood swings, and sleep disturbances. So, no need to panic when your cycle starts acting like a roller coaster – it’s part of the ride that can be better managed with herbal medicine and the right diet and lifestyle adjustments.

Feeling like menopause hit you out of nowhere? Don’t worry, you’re not alone! It’s a gradual transition, and understanding the process can make all the difference. Let’s talk about how you can navigate perimenopause with ease. Book your appointment today, and together, we’ll create a plan tailored just for you!

Myth #2: Hot Flashes Are Just a “Normal” Part of Getting Older

Reality: Yes, hot flashes are common, but they’re not guaranteed for every woman. In fact, a study published in JAMA Internal Medicine (2015) found that 30% of women do not experience hot flashes at all, and many women who do may only experience them for a few years.

So, if you’re not dealing with hot flashes, count yourself lucky and know that it’s perfectly normal. If you are, try some cooling strategies, like staying hydrated, wearing layers, and using a fan – it works better than you think!

70% of women experience hot flash during menopause.

Myth #3: Menopause Means the End of Your Sex Life

Reality: This one is a myth of epic proportions. Many women report that their sex lives actually improve post-menopause, once the worry of pregnancy and irregular periods are out of the way.

While it’s true that vaginal dryness can occur due to lowered estrogen levels (which affects around 50% of women during menopause), studies show that this can often be managed effectively with lubricants and vaginal moisturisers. The North American Menopause Society (2020) found that most women who receive treatment for vaginal dryness see significant improvement.

Myth #4: You’ll Gain Weight During Menopause, So Just Give Up Now

Reality: Weight gain during menopause is often attributed to the slowing of metabolism, but the reality is that it’s not inevitable.

A study in The Journal of Clinical Endocrinology & Metabolism (2014) found that while women in perimenopause and menopause may experience a redistribution of body fat (particularly around the abdomen), weight gain can be mitigated with lifestyle changes like diet and exercise. The key is to focus on strength training, as it helps preserve lean muscle mass, which in turn keeps your metabolism humming along.

Menopause is a great time to focus on healthy habits that benefit your overall well-being and investing in your future health.

Worried menopause is making it harder to lose weight? You're not alone – many women face this challenge, but the good news is, it doesn’t have to be this way! With the right strategy, you can shed those extra kilos and feel stronger than ever. That’s where Leaner Me comes in – my holistic program designed to help you conquer weight loss during perimenopause and menopause. Book your appointment today, and let’s kickstart your journey to a leaner, healthier you!

Myth #5: Menopause Means You’ll Lose Your Mind

Reality: It’s not all doom and gloom when it comes to brain health during menopause. Yes, hormonal shifts can cause temporary forgetfulness or mood swings, but these changes are often short-lived.

Research from The Journal of Clinical Endocrinology & Metabolism (2013) found that most cognitive function issues during menopause are temporary, often linked to sleep disturbances and hormonal changes. While it may feel like you're experiencing “brain fog,” these symptoms usually resolve once hormone levels stabilise.

• BDNF is like fertiliser for your brain cells — it supports the growth, repair, and survival of neurons.

• Levels naturally decline with age and can drop further in perimenopause, contributing to brain fog and mood dips.

• Exercise, omega-3s (like DHA), curcumin, and herbs like Ginkgo biloba, Rhodiola and Lion’s Mane may help increase BDNF.

• A 2014 study (Lommatzsch et al.) showed that oestrogen helps regulate BDNF — another reason brain changes can fluctuate during this time.

Progesterone & Oestrogen in Mood and Brain Health

• Progesterone has calming, GABA-like effects — it supports sleep, reduces anxiety, and promotes emotional stability.

• As progesterone declines first (often starting in perimenopause), women may notice heightened anxiety or insomnia.

• Oestrogen supports serotonin and BDNF, playing a huge role in regulating mood, memory, and motivation.

• Fluctuating oestrogen levels can lead to mood swings, low mood, and decreased verbal memory.

• Herbal allies like Chaste Tree, Shatavari, and Sage may support hormone balance naturally.

Myth #6: You’ll Only Get Hot Flashes and Night Sweats

Reality: While hot flashes and night sweats are the hallmark of menopause, they’re far from the only symptoms. Research shows that menopause can also bring headaches, joint pain, and even anxiety or depression.

But here’s the good news – these symptoms are manageable with the right interventions, such as exercise, stress management techniques, and effective nutritional supplements.

So don’t think that menopause is just about sweating through your sheets at night – there’s a whole range of symptoms, and many can be treated effectively.

Myth #7: You’ll Be a Mess Emotionally – It’s All Over!

Reality: While emotional changes during menopause are common, they are not a given. Sure, fluctuating hormone levels can cause mood swings, but a study in Psychoneuroendocrinology (2015) found that women who maintain a healthy lifestyle with good sleep, exercise, and stress management have fewer emotional issues during menopause.

Without the stress of periods and pregnancies, women often feel more in control of their bodies and lives. So, instead of bracing for an emotional meltdown, why not embrace menopause as a time of self-discovery and empowerment?

However, if you need some deeper help, natural medicine combined with Time Line Therapy and NLP coaching is a transformative approach to use this time for maximum personal growth.

Neuroinflammation and our moods

• Chronic low-grade inflammation in the brain is linked to depression, anxiety, and cognitive decline.

• Oestrogen has natural anti-inflammatory effects in the brain — so when levels drop, inflammation may increase.

• Neuroinflammation is a key player in "menopause brain" — forgetfulness, reduced mental clarity, irritability.

• Anti-inflammatory herbs like Turmeric, Ashwagandha, and Green Tea extract can help protect brain function.

Takeaway: Menopause Is a New Beginning

Menopause doesn’t have to be the end of your vitality – it’s just another phase of life, and with the right knowledge, it can actually be one of the most empowering times of your life. By dispelling these myths and focusing on evidence-based strategies, you can navigate menopause with confidence and grace.

Remember, menopause doesn’t define you – it’s simply a new chapter. Embrace it, and let it be the start of something even better!

Got a menopause myth that needs debunking? Drop it in the comments, and let’s bust it together!

Ready to feel empowered during menopause? It’s not just about surviving – it’s about thriving! Whether you’re dealing with symptoms like hot flashes or just looking to feel your best, book an appointment today and let’s craft a plan that supports your unique journey.

Written by women's health expert, naturopath Tanya Kurzbock - founder of Your Naturopath Online.