Menopause Awareness Month: Understanding and Embracing the Change

Written by: Lisa Tymko, RPN October is Menopause Awareness Month, a time to bring much needed

attention to a natural phase in life that affects half of the

population. Yet, despite its inevitability, menopause is still often

shrouded in mystery and discomfort, with many women navigating it

without enough knowledge or support. This month, we’re shedding

light on what menopause is, how it impacts physical and mental

health, and how women can embrace this life stage with confidence

and vitality.

Menopause is defined as the point in a woman’s life when her

menstrual cycles cease for 12 consecutive months, signaling the end

of reproductive years. This usually happens between the ages of 45

and 55, but it can vary. The transition to menopause is known as

perimenopause, a phase that typically begins in a woman's mid-40s

and can last for several years. During this time, hormonal fluctuations

cause a range of physical and emotional symptoms, from hot flashes

to mood swings, and sleep disturbances.

The physical and emotional symptoms of menopause vary widely, but

some of the most common ones include:

• Hot Flashes: Sudden feelings of heat, often accompanied by

sweating and reddening of the skin. Hot flashes can happen

throughout the day and night (night sweats).

• Irregular Periods: Periods may become heavier, lighter, or more

erratic before they stop altogether.

• Mood Changes: Hormonal fluctuations can trigger mood swings,

irritability, anxiety, or even depression.

• Sleep Problems: Hormonal changes can interfere with sleep, leading to

insomnia or fragmented sleep patterns.

• Weight Gain: As metabolism slows and hormonal changes occur, many

women notice changes in weight, particularly around the abdomen.

• Dry Skin and Vaginal Dryness: Decreased estrogen levels affect skin

elasticity and vaginal moisture, which can cause discomfort during sex

and other issues.

While menopause is often thought of in terms of physical changes, the

emotional and mental aspects can be just as profound. The fluctuating

levels of estrogen and progesterone can impact neurotransmitters in the

brain, leading to mood swings, increased stress, and difficulty

concentrating. It’s important to recognize these symptoms as part of a

normal process, but they shouldn’t be ignored.

Many women report a sense of freedom and renewed energy once they

have moved past the initial stages of menopause. However, there can also

be a sense of loss—loss of fertility, youth, or even identity. It’s important to

talk openly about these feelings, whether with a supportive partner, a

friend, or a healthcare professional.

As challenging as menopause can be, it’s also an opportunity to focus on

self-care and well-being. Here are some strategies for embracing health

during this transformative phase:

1. Prioritize Nutrition

Good nutrition is essential during menopause. A balanced diet rich in

calcium and vitamin D can help prevent bone loss, which becomes a

concern as estrogen levels drop. Foods such as leafy greens, nuts, seeds,

fish, and fortified products are excellent choices.

Additionally, focus on a diet that supports healthy weight management.

Lean proteins, whole grains, and plenty of fruits and vegetables will help

keep you energized and support your overall health.

2. Stay Active

Exercise plays a key role in managing menopause symptoms. Regular

physical activity—whether it’s walking, yoga, swimming, or strength

training—helps to maintain muscle mass, boost mood, and improve

sleep quality. It also helps reduce the risk of osteoporosis and

cardiovascular disease, both of which are more common after

menopause.

3. Manage Stress

Finding ways to manage stress is crucial. Mindfulness practices, deep

breathing exercises, or meditation can help soothe the nervous system

and reduce anxiety. Additionally, keeping up with social activities and

hobbies that bring you joy can provide emotional support and balance.

4. Get Enough Sleep

Menopause often disrupts sleep due to night sweats and other factors.

Establishing a bedtime routine, avoiding caffeine, and keeping your

bedroom cool and dark can help you get the restful sleep you need. Talk

to your doctor if sleep disruptions persist.

5. Seek Support

Whether through a support group, therapy, or conversations with friends

and family, having a strong support system is key to navigating

menopause. Many women find it helpful to talk about their experiences,

exchange tips, and offer encouragement.

6. Consult a Healthcare Professional

Finally, remember that your healthcare provider is a crucial part of your

menopause journey. Whether you’re dealing with unbearable symptoms

or just want to learn more about your options (such as hormone therapy,

medications, or natural treatments), they can provide guidance tailored

to your needs.

In Canada, several resources are dedicated to helping women through

menopause. These organizations offer valuable information, support

groups, and guidance on managing symptoms:

The Menopause Society of Canada

The Menopause Society of Canada (MSC) is an excellent

resource for evidence-based information about menopause. They

provide educational materials, health tips, and connect women to

healthcare professionals who specialize in menopause care.

• Website: menopause.ca

Canadian Women's Health Network (CWHN)

CWHN offers resources on a wide range of women’s health

issues, including menopause. They provide fact sheets, articles,

and links to local support networks.

• Website: cwhn.ca

Health Canada - Menopause

Health Canada provides official information about menopause,

including symptoms, treatment options, and how to manage health

risks during this phase.

• Website: healthcanada.gc.ca

These organizations can help you better understand menopause, find

a qualified healthcare provider, and access valuable resources like

support groups and information on treatments.

Menopause marks the end of one phase of life and the beginning of

another. While it can come with challenges, it also brings an opportunity

for personal growth, health, and empowerment. Embracing this change

with knowledge, self-care, and support can make all the difference in

how you experience this natural life transition.

Let’s use this Menopause Awareness Month to not only raise awareness

but to celebrate the strength and resilience of women navigating

menopause—and remind ourselves that with the right information and

support, we can face it with grace and confidence.