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.   

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.   

Common Symptoms 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: Sudden feelings of heat and sweating, often disrupting sleep.  

• 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 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!