Understanding the Change
October is Menopause Awareness Month, a time to move beyond silence and stigma to genuine understanding. Menopause is not just a reproductive milestone, it’s a major health and life transition that impacts physical, emotional, and social wellbeing.
What Happens During Menopause?
Menopause is officially reached after 12 months without a period, usually between ages 45 and 55, however the years leading up to this (the perimenopause) can be just as challenging to manage.
Perimenopause brings changes to hormone levels, especially oestrogen and progesterone. These shifts can cause a wide mix of symptoms, including hot flushes, sleep problems, memory lapses, low mood, and anxiety.
The decline in oestrogen affects more than just our reproductive health. It plays a protective role in heart and bone health, which is why post-menopausal women are at increased risk of osteoporosis and cardiovascular disease. Hormonal shifts also increase the likelihood of weight gain, particularly around the abdomen.
Menopause often affects women with ADHD more significantly, as hormonal changes, particularly the decline in oestrogen, can intensify common ADHD symptoms such as forgetfulness, distractibility, mood swings, and difficulties with focus.
Many women report that the coping strategies which once worked for them become less effective, leading to increased frustration, fatigue, and emotional sensitivity. This overlap between menopausal symptoms and ADHD can make it harder to distinguish between the two, often leaving women feeling misunderstood or unsupported without tailored guidance and care.
Why Awareness Matters
Globally, the scale of menopause is immense. By 2025, 1 billion women worldwide will be experiencing menopause. Research shows that about 80% of women experience symptoms, many of which can be disruptive to daily life. Yet a UK survey by the British Menopause Society found that half of women going through menopause had never consulted a healthcare professional about their symptoms, despite reporting an average of seven different ones.
The impact also stretches into the workplace. According to the Fawcett Society’s “Menopause and the Workplace” report, 1 in 10 women have left a job due to menopausal symptoms. Many more have reduced their hours, avoided promotions, or kept silent about their struggles, often because employers lack policies or understanding.
This is not just a health issue — it is an economic and equality issue as well.
Menopause Myths
There are still many misconceptions about menopause. It’s also not just about hot flushes – menopause affects sleep, mood, memory, and relationships, and symptoms can last for 7 to 14 years.
Menopause is as much an emotional and social shift as it is a physical one. Many women say they feel anxious, irritable, low, or unlike themselves.
Perhaps most damaging is the belief that nothing can help. In fact, with the right combination of medical care, lifestyle adjustments, and emotional support, many women find their symptoms can be managed effectively.
Managing the Menopause
Every woman’s experience is unique, but some simple steps can make this stage of life easier:
- Stay active: Staying physically active is one of the most effective strategies. Weight-bearing exercises like walking, yoga, or strength training can protect bone health, reduce stress, and improve mood.
- Eat well: A balanced diet rich in calcium, vitamin D, and whole foods helps maintain energy levels and supports long-term health. Limiting caffeine, alcohol, and processed foods can also reduce hot flashes and improve sleep quality.
- Look after sleep: Good sleep hygiene is especially important. Keeping a cool bedroom, sticking to a regular bedtime, and winding down with calming activities such as reading or deep breathing can ease night sweats and insomnia.
- Manage stress: Relaxation and stress management techniques are equally valuable. Practices such as mindfulness, meditation, and simple breathing exercises can reduce anxiety and create a sense of calm. Even short daily breaks for stretching or stepping outside can make a difference.
- Seek support: Finally, building a support network is essential. Finding a space to share your experiences and explore coping strategies will help you to regain a sense of confidence and balance. If you don’t have access to counselling, start a conversation with friends or look for support groups locally or online.
Creating a Culture of Support
Menopause isn’t an illness — it’s a natural stage of life. But it can bring real challenges for women who don’t have access to the right support.
This month, we have the chance to promote awareness of this natural change, to help women feel understood and valued.
Workplaces and communities can make a difference by encouraging open conversations, offering reliable resources, and putting supportive policies in place. Employers who provide flexible working, training, and access to health support often see happier, healthier teams.
Families and friends can play a vital role simply by listening and being patient. Counselling is also valuable in supporting relationships, offering a chance to talk through how menopause affects communication and intimacy with partners, family, or friends.
With access to good physical and mental healthcare, our view of menopause can shift from the end of a chapter to the start of something new.
