Forget everything you thought you knew about menopause
Forget everything you thought you knew about menopause - here are the top 4 common myths you need to stop believing.
I spent around 5-8 years in perimenopause.
It’s hard to be exact because at the time I didn’t realise that some of my symptoms, such as bursitis of my shoulder joint, were actually due to perimenopause.
I wish I had someone to talk to when I first started having symptoms. Back then I didn’t even know perimenopause was a thing! I thought menopause was just hot flashes and the end of your period.
I was unprepared and when I started looking for answers there was very little information available. As frustrating as it was to find accurate evidence based information, I’ve now learnt so much about perimenopause, menopause, and post-menopause.
One of the main things my research revealed was the many myths and fallacies that are circulating the internet and particularly on social media when it comes to what you should and shouldn’t be doing during the menopause transition.
That’s why I’m determined to raise awareness and share as much information as possible starting with these 4 common myths.
Myth 1 - You have to cut carbs and restrict your food intake
I’m starting with a big one that gets thrown around constantly. The truth is that cutting carbs and undereating will make your menopause symptoms WORSE.
That’s right. The fatigue, brain fog, sleep changes, and mood swings are way more severe on an under fuelled and under-energized body.
The menopause transition thrives on being well-fed. Eating carbs and eating enough food for your body’s needs will give you the energy to do all the things you still want to do as well as ease your symptoms.
Myth 2 - You have to do lots of cardio to “burn fat”
Exercise does help alleviate menopause symptoms but doing lots of cardio with a focus on “burning fat” is going to have the opposite effect. As we approach menopause low oestrogen affects our ability to deal with stress.
Doing copious amounts of cardio with the intention of fat loss is going to put extra stress on our already very stressed-out body. Couple that with fatigue, night sweats & insomnia you can imagine the strain our bodies will be under.
This is why I recommend prioritising strength training. From age 30, our muscle mass and bone density start to decline. Pair that will the oestrogen and progesterone drop during perimenopause and the rate of our bone loss intensifies. This increases our risk of developing osteoporosis. The more muscle mass we have the denser our bones, and the most effective way to build strong muscles, you guessed it, it’s strength training.
The benefits don’t end there, lifting weights will release mood-enhancing hormones including endorphins, dopamine, and serotonin. So, you’ll feel better and sleep better. Weight training is also an excellent way to complete the stress cycle & consequently reduce your cortisol levels.
Myth 3 - Your life ends at menopause
Your life doesn’t end at menopause. Many women achieve major success over the age of 50. We’re only limited by our imagination and what society tries to tell us.
At 55 and post-menopausal I have started pushing myself out of my comfort zone. I’ve always found heights scary, especially if the structure under my feet is a little flimsy. So I decided to climb the Sydney Harbour Bridge. And it was absolutely spectacular!
Perimenopause really messed with my confidence to do all sorts of things that previously hadn’t worried me at all. So, I understand why we can feel this way. The truth is the menopause transition presents the perfect opportunity to reevaluate your priorities and do what truly makes you happy. It’s never too late to set new goals and dream new dreams for your life beyond menopause.
Myth 4 - Your changing body is a problem that needs to be fixed
Diet culture wants you to believe that your changing body is wrong. It’s lying to you.
The dieting and weight loss industry is a multi-billion dollar industry whose sole purpose is to profit off the insecurities that they created. They want you to believe that your changing body is a “problem” that needs to be “fixed” so that they can sell you the “solution” to the “problem” they created. They don’t care about you, they only care about your $$$. And they don’t want you to know the truth.
Your body is meant to change in menopause. It's doing exactly what it’s supposed to do. Knowing and understanding that body changes are normal and that they don’t need to be fixed can help you embrace your changing body as it occurs.
Wrap up.
From my personal experience and the experience of many of my clients, gentle nutrition, coupled with regular strength training has been the best recipe for success for thriving through perimenopause.
There is no need to cut out carbs, and sugar, or go on a “diet” or multiple day “cleanse.” There is no need to spend hours on the treadmill.
Simple evidence-based nutrition with plenty of fresh fruits and vegetables, adequate protein, fibre, and good quality fats, combined with rest, sleep and strength training will beat any “menopause diet” any day of the week.
Please also know that you will experience perimenopause in your own unique way. There are so many variable factors contributing to your symptoms, from genetics, socioeconomic status, occupational stress, family circumstances, pre-existing medical conditions, age at which menopause occurs, access to healthcare, pre-menopause fitness level, access to fresh food and safe spaces to exercise.
Your mindset is also a contributing factor. Being able to embrace and accept your changing body and foster a positive body image will go a long way. Menopause need not be a miserable experience and I’ve found that being more open with the many changes we are going through and sharing our experiences helps us all to know that we’re not alone in the way we are feeling.
That’s why I started a free private Facebook group where we can support one another. It’s a safe place where we share our knowledge and experiences of perimenopause, menopause and postmenopause and cheer each other on.
We’d love to have you. CLICK HERE to join.
