Menopause is a natural and inevitable phase in a woman’s life. Having a better understanding and embracing this transition greatly assists in correcting any myths or misconceptions around menopause. Our physiotherapist, Elizabeth Brennan sheds light on menopause and provides practical advice to assist with keeping you healthier, happier and stronger.

Key highlights

• Menopause symptoms are diverse and individual: Common signs include hot flashes, night sweats, irregular periods, mood swings, sleep disturbances, joint pain, and cognitive issues like brain fog.
• Hormonal changes impact emotional health: Fluctuating estrogen levels can cause increased irritability, anxiety, low mood, and concentration difficulties, which are often temporary but may need professional support if severe.

Physiotherapy can ease symptoms and improve wellbeing: Tailored exercise programs, healthy lifestyle choices, and stress management techniques offered by physiotherapists can help manage physical and emotional menopause symptoms, supporting long-term health.

What is Menopause?  

Menopause marks the end of a woman’s reproductive years. It is defined by the cessation of menstrual periods for 12 consecutive months. Typically, it occurs between the ages of 45 and 55. However, this age range can vary with it occurring earlier or later.   

The transition to menopause can be divided into three stages:  

1. Perimenopause: The years leading up to menopause, where hormone levels fluctuate and menstrual cycles become irregular.  

2. Menopause: The point in time when a woman has not had a menstrual period for 12 months.  

3. Post-menopause: The years following menopause, where symptoms may ease but health risk factors will increase.   

What are the signs of menopause?

The symptoms of menopause vary widely among women; it is an individual experience, with some women experiencing little or no symptoms while other women experience many symptoms.  Common symptoms include:

Hot Flushes and Night Sweats

Hot flashes affect up to 80% of menopausal women, making them the most recognisable symptom. These sudden surges of heat can occur multiple times daily, lasting anywhere from 30 seconds to several minutes.

Night sweats,  essentially hot flashes that happen while you sleep can be particularly disruptive, affecting sleep quality and leaving you exhausted the next day. The good news? While common, they’re not inevitable, and various management strategies can help reduce their frequency and severity.

Irregular, Heavy, or Light Periods

Before periods stop completely, they often become unpredictable. You might experience:

• Longer or shorter cycles
• Heavier or lighter bleeding
• Skipped periods followed by normal ones
• Spotting between periods

These irregularities reflect your body’s changing hormone levels and often represent the first noticeable sign that menopause is approaching.

Other Signs of The Menopause

Beyond the well-known symptoms, menopause can trigger various physical changes:

• Mood Changes: Increased irritability, increased anger. Anxiety/stress or low mood/depression can also be due to hormonal shifts.  

• Sleep Disturbances: Poor sleep, insomnia and/or increased fatigue.  

• Physical Changes: Weight gain, thinning hair, dry skin and/or vaginal dryness 

• Musculoskeletal Changes: Decreased bone density, decreased muscle mass, tendon and joint pain.  

• Cognitive Effects: Brain fog and decreased concentration.  

• Bladder Changes: Urinary incontinence and/or discomfort with urination  

How Does Menopause Affect Mental and Emotional Health?

What Causes Mood Swings, Anxiety, and Low Mood During Menopause?

Hormonal fluctuations don’t just affect your body, they significantly impact your emotional wellbeing. Estrogen influences neurotransmitters like serotonin, which regulate mood. As levels fluctuate and decline, many women experience:

• Increased irritability
• Anxiety about previously manageable situations
• Mood swings that feel out of character
• General feelings of sadness or low mood

Brain Fog

Brain fog is a legitimate symptom many women experience. This “cotton wool brain” feeling includes difficulty concentrating, memory lapses, and struggling to find the right words (sometimes called “word blindness”).

Research suggests these cognitive changes are temporary for most women, improving as hormones stabilise post-menopause.

Menopause Can Trigger Anxiety or Depression

While menopause doesn’t directly cause clinical depression or anxiety disorders, the hormonal changes can trigger these conditions in susceptible individuals or worsen existing mental health challenges. If mood changes significantly impact your daily life or business operations, professional support is crucial.

How to manage menopause:   

1. Stay Active: Regular physical activity can help manage symptoms and improve overall health. Engaging in exercise can not only assist with combatting the musculoskeletal and physical symptoms, but can also greatly assist with mood and sleep changes. Your physiotherapist can tailor an individualised exercise program specific to meeting your needs, helping you stay fit and strong. 

2. Healthy Eating: A balanced diet rich in fruits, vegetables and lean proteins can help manage weight and improve energy levels. With changes to bone density and bone health, incorporating calcium and vitamin D is crucial during and after menopause.   

3. Mindfulness and Stress Management: Techniques such as meditation, deep breathing, and mindfulness can help manage mood swings and anxiety.   

4. Consult your Healthcare Professionals: Regular check-ups with your General Practitioner are essential. Discuss any symptoms you are experiencing. For some women there may be a need to consider pharmaceutical options including hormone replacement therapy (HRT) or vaginal oestrogen cream 

All women regardless of their menopause experience can benefit from physiotherapy during their transition; ME Physio can assist you in navigating this journey. We offer a wide range of services to address menopausal symptoms by building and maintaining your strength to improve your quality of life. While there is a strong technical basis to our program design, it is a collaborative process centred on you and your evolving needs and preferences. 

Book an appointment today and discover how physiotherapy can help you stay happier, healthier and stronger!