Your top 20 Menopause questions answered →
Q: WHICH NUTRIENTS ARE MORE IMPORTANT DURING MENOPAUSE?
A: Protein for muscle and metabolic health, calcium and vitamin D for bones, plus plenty of fiber, omega‑3 fats, and micronutrients from vegetables, fruit, pulses, nuts, and seeds are emphasized in menopause nutrition guidance.
Q: DO I NEED TO TAKE SUPPLEMENTS?
A: Many women can meet needs through food, but calcium, vitamin D, and sometimes B12 or omega‑3s are commonly recommended when diet, sun exposure, or blood tests show low levels.
Q: DOES MENOPAUSE AFFECT OTHER THINGS THAN JUST MY FERTILITY?
A: Yes, estrogen decline affects bones, cardiovascular risk, urogenital tissues, metabolism, and sometimes cognition and mood, which is why holistic management and monitoring are important.
Q: CAFFEINE AND ALCOHOL SEEM TO MAKE MY SYMPTOMS WORSE?
A: Many women notice that caffeine and alcohol trigger or intensify hot flashes and sleep problems in midlife, and expert guidance often suggests reducing or timing them carefully to ease symptoms.
Q: I WANT TO EAT HEALTHY BUT I DON’T HAVE A LOT OF TIME.
A: Clinicians often recommend simple Mediterranean‑style habits—like planning protein‑rich breakfasts, using frozen vegetables and pulses, and keeping healthy snacks on hand—rather than complex diets.
Q: I THOUGHT MENOPAUSE WERE JUST HOT FLASHES WHY DO I HAVE ….?
A: The menopausal transition can bring multisystem symptoms—sleep, mood, concentration, joint and muscle pain, urogenital and skin changes—because estrogen receptors are widespread throughout the body.
Q: MY MOTHER JUST STRUGGLED THROUGH MENOPAUSE AM I EXAGGERATING?
A: Expert bodies stress that symptom burden varies widely and that seeking support, treatment, or lifestyle help is appropriate; today there are more safe, evidence‑based options than previous generations had.
Q: DOES LIFE GO DOWNHILL AFTER MENOPAUSE?
A: Large reviews emphasize that with symptom management and healthy habits, many women enjoy stable mood, better sleep without periods, and active, productive lives later decades.
Q: ARE HORMONES THE CURE FOR EVERYTHING IN MENOPAUSE?
A: Hormone therapy is highly effective for specific symptoms (vasomotor, genitourinary), but it is not a universal solution; best practice combines HRT when indicated with lifestyle, psychological, and medical care tailored to the individual.
Q: WHICH EXERCISE APPROACHES ARE PEOPLE FINDING HELPFUL IN MENOPAUSE?
A: Guidelines favor a mix of aerobic activity (like brisk walking), resistance training two to three times weekly, and balance/flexibility work such as yoga or tai chi to support heart, bone, muscle, and mental health.
Q: WHAT IS THE DIFFERENCE BETWEEN MENOPAUSE AND (PERI)MENOPAUSE?
A: Menopause is a natural change in a woman’s life cycle: the final menstrual period and the end of reproduction. In the perimenopause (the years leading up to this), hormones go up and down and cycles become irregular so it is difficult to know when the final period will happen. Menopause is therefore defined as 12 consecutive months without a period.
Q: AT WHAT AGE DOES (PERI)MENOPAUSE START AND HOW LONG DOES IT LAST?
A: Perimenopause typically begins in the 40s (sometimes late 30s) and can last around 4–8 years; the average age at menopause is about 51. Postmenopause is everything after the menopause.
Q: HOW DO I KNOW WHETHER I AM IN PERIMENOPAUSE?
A: Clues include new cycle changes (shorter, longer, or skipped periods) plus symptoms such as hot flashes, sleep disturbance, mood changes, or joint aches, once pregnancy and other conditions are excluded. Fill in this questionnaire to to see how you score on the Greene Menopause Scale.
Q: CAN A BLOOD TEST CONFIRM (PERI)MENOPAUSE?
A: For women over 45, guidelines rely mainly on symptoms and cycle history; hormone tests can fluctuate and are therefore not conclusive.
Q: WHAT SHOULD I EXPECT IN MENOPAUSE?
A: Many women experience temperature symptoms (hot flashes, night sweats), sleep and mood changes, vaginal dryness, and shifts in weight and body composition, along with long‑term changes in bone and heart health risk.
Q: SHOULD I TAKE HRT?
A: Your doctor is the best person to explain and interpret the risks and benefits of Hormone Replacement Therapy (HRT) for your individual situation. Be aware that HRT is a widely debated topic and can be divisive even within the medical community. Don’t hesitate to ask questions and seek a doctor who listens and respects your concerns.
Q: DO LIFESTYLE CHANGES REALLY HELP MENOPAUSE SYMPTOMS?
A: Yes—regular exercise, a Mediterranean‑style diet, good sleep habits and stress reduction all show benefits for a variety of symptoms, mood, sleep, weight, and long‑term cardiovascular and bone health.
Q: WHAT SYMPTOMS ARE ACTUALLY RELATED TO MENOPAUSE VS JUST GETTING OLDER?
A: Hot flashes, night sweats, new sleep disturbance, vaginal dryness, cycle changes, some mood and cognitive shifts, and joint pain are well‑described menopause symptoms, but any new or severe symptom should still be medically evaluated.
Q: WHY AM I GAINING WEIGHT EVEN THOUGH I EAT AND MOVE THE SAME?
A: Falling estrogen and age‑related muscle loss slow metabolism and shift fat toward the abdomen, so midlife often requires more strength training, daily movement, and mindful eating to maintain weight.
Q: ARE MOOD SWINGS AND ANXIETY NORMAL?
A: Hormonal fluctuations can increase vulnerability to mood symptoms, especially in perimenopause, but persistent anxiety or depression still deserves assessment and treatment rather than being dismissed as “just hormones”.