Menopause Awareness Day: Debunking Myths and Finding Empowerment
As Menopause Awareness Day approaches, here's what you really need to know.
As Menopause Awareness Day approaches, get ready for a deluge of posts and discussions on menopause. Whilst I believe that it's a crucial day for raising awareness and promoting acceptance of this natural phase in a woman's life, it is important to be aware of the growing commercial interest in menopause. In recent years, we have witnessed an overall opportunistic trend towards promoting “menopause” services or products that simply may not be necessary or worth the expensive price tag.
So here I want to share some truths about the menopausal transition. Menopause isn't always an awful experience, and you don't need a specific "menopause" diet, meal plan, or a shelf full of supplements. Here’s what you REALLY need to know.
1. Menopause Isn't Always an Awful Experience
First and foremost, let's dispel the myth that menopause is an inevitably awful experience. While it does bring about many changes in a woman's body and life, it doesn’t always equal universal suffering. In fact, some women, fortunate as they may be, sail through this transition with minimal discomfort. For those who do encounter challenging symptoms, the key lies in seeking the right medical and lifestyle support, which can significantly alleviate the journey. Embracing these changes and maintaining a positive perspective can truly be transformative.
2. There Is NO Need for a "Menopause" Diet or Meal Plan
Menopause is not an “ailment” that requires a specialised diet. While it's always important to maintain a balanced and nutritious diet, there is no one-size-fits-all approach to eating during menopause. Your body's needs may change, but focusing on whole foods, plenty of fruits and vegetables, lean proteins, and healthy fats is generally beneficial.
3. Weight Gain is NOT Inevitable
Weight gain is a common concern during menopause, but it's not inevitable. Whilst maintaining or losing weight can feel much harder due to the impact of menopausal symptoms, the principles do not change; the key is staying active and maintaining a healthy diet. Regular exercise, including both cardiovascular and strength training, is vital to promote overall health and to maintain muscle, which tends to decline with age. And remember, it's about overall health, not just the number on the scale.
4. You Do Not Need an Expensive Supplement
The supplement market can be overwhelming, especially when it comes to menopause. While some women may benefit from specific supplements, such as Omega 3 or vitamin D, there's no one-size-fits-all solution, and a tailored approach is always the best way to go. I generally recommend a “food first” approach, where most nutrients can be consumed through the diet. Expensive, “menopause-specific” supplements are often unnecessary.
5. Exercise Is Your Best Friend
When it comes to navigating menopause, exercise truly is your best friend. It helps with mood, weight management, and bone health. Additionally, it can alleviate some of the common symptoms of menopause, such as hot flashes and sleep disturbances. Incorporating regular physical activity into your routine can make a significant difference in how you experience this phase of life.
6. How You Think About Menopause (and Ageing in General) Matters
Your mindset plays a crucial role in how you experience menopause. Embrace this stage of life as a time of wisdom, self-discovery, and new opportunities. Remember that ageing is a natural process and a privilege; the experiences and wisdom you gain along the way are invaluable.
7. Community, Support, and Friendship Matters
Menopause can be a challenging time for many women, but you don't have to go through it alone. Seek out a supportive community or share your experiences with friends and loved ones. Connecting with others who are going through similar experiences can provide valuable support and a sense of belonging.
So, as Menopause Awareness Day approaches, let's focus on dispelling the myths and embracing the realities of this natural phase in a woman's life. The menopausal transition can be a time of growth, empowerment, and self-discovery, and with the right mindset and support, you can navigate it with confidence and grace.
For more evidence-based information on how you can support your journey through menopause, follow me on Instagram @carriesmithnutrition