We’ve caught menopause myths red-handed and are giving you the truth. Approximately 50% of the global population goes through the menopause. After all, it’s a normal and natural stage of life, just like puberty. Yet, there are still myths out in the open that discredit the truth.
This can leave women in a period of uncertainty, unsure of whether what they’re experiencing is or isn’t menopause.
While conversations around menopause are improving and awareness of the stages of menopause is increasing, there’s still some way to go. We’re breaking down 10 common menopause myths and replacing them with facts everyone should know.
Myth 1: Menopause starts when your period stops
Menopause doesn’t happen overnight. You enter menopause once you’ve gone 12 consecutive months without a menstrual period. So, if you’ve not had a period for a few months and then it comes back again, you’ve not reached menopause just yet. However, you’re likely in a phase called perimenopause.
This is when oestrogen and progesterone levels start to fluctuate and bring symptoms like irregular periods, hot flushes, and mood changes. These hormonal changes can begin up to 10 years before menopause is reached.
There are three stages in the menopause journey:
- Perimenopause – The transitional years before menopause, which can last up to 10 years.
- Menopause – Marked by 12 months without a period.
- Postmenopause – The phase after menopause, when symptoms may continue or gradually subside.
Understanding the full timeline, from perimenopause through postmenopause, helps you better prepare for the physical and emotional changes that come with this natural life stage.
Myth 2: Menopause happens after the age of 50
While the average age of menopause is around 51, it can happen much earlier or later. The transition often begins in your 40s and in some cases, even your 30s.
- 1 in 10 women experience early menopause (between ages 40–45)
- 3.5 in 100 experience premature menopause (before 40)
- 1 in 1,000 go through menopause before age 30
Myth 3: Hot flushes are the only menopause symptom
Hot flushes may be the most talked-about symptom; after all, women can get them around 40-50 times a day. But it’s not the only symptom, and menopause can actually bring up to 34 different symptoms.
Here’s a snapshot of common menopause symptoms:
- Night sweats
- Fatigue
- Brain fog
- Irritability
- Anxiety or depression
- Mood swings
- Vaginal dryness
- Weight gain
These symptoms can vary widely from woman to woman, and while some women experience only a few symptoms, other women may deal with many.
The wide range of menopausal symptoms can sometimes lead to the assumption that something else is wrong, resulting in a misdiagnosis. This is why awareness is key and it’s time we bust menopause myths once and for all.
Myth 4: Menopause symptoms are only physical
Emotional and mental symptoms are just as real. In fact, they can be more disruptive than physical ones.
Anxiety, depression, irritability, and brain fog are common during perimenopause and menopause. That’s because hormones like oestrogen and progesterone influence neurotransmitters like serotonin and dopamine, which regulate mood. So, when these hormones start to fluctuate in perimenopause, it has a knock-on effect. Sadly, research from the Family Law Menopause Project revealed that 7 in 10 women blamed the menopause for the breakdown of their marriage, and the Office for National Statistics (ONS) reported an increase in suicide rates for women aged 45 to 54.
The stigma around mental health is getting better, but it still has a long way to go. So, don’t suffer in silence. Menopause myths shouldn’t get in the way of your mental health. You can find support from your healthcare provider if emotional symptoms are affecting your wellbeing.
Myth 5: Menopause symptoms last forever
For most women, menopause symptoms are temporary. Though temporary can still mean years.
Perimenopausal symptoms can begin up to 10 years before menopause and may continue for a few years after. However, every woman’s experience is different. Some go through a relatively smooth transition, while others deal with symptoms that last for over a decade.
Some symptoms may persist into postmenopause, but they can be managed with the right support and care.
Myth 6: You’re forgetful because you’re getting old
If you’ve reached perimenopause, then that forgetfulness you’re experiencing is likely due to hormone shifts, not ageing.
Menopause brain fog is a well-documented symptom of perimenopause and menopause. It can include fatigue, trouble concentrating and memory gaps. So, if you find yourself having the same conversation more than once, don’t worry, you’re not alone.
Studies have shown that these cognitive changes are largely due to declining oestrogen, which plays a key role in brain function. In fact, the brain actually shrinks a little during perimenopause. But fear not, it goes back to its normal size postmenopause.
Myth 7: Menopause weight gain is inevitable
This is one of the menopause myths that creates a lot of questions. So, let’s set the record straight: hormonal changes can make it easier to gain weight, but it’s not inevitable.
During perimenopause, around 80% of women will put on between five and 10 pounds. This is ok and should be normalised. But it’s something that can be managed so that weight gain doesn’t spiral out of control.
As hormones change, fat distribution alters and shifts to the belly. But hormones alone don’t cause weight gain. Instead, there are contributing factors like ageing and lifestyle.
Naturally, as people age, body fat increases and muscle mass decreases (sarcopenia), all while metabolism starts to slow. But the most common reason women gain weight during menopause is because of an increased appetite and a reduction in physical activity.
While symptoms of fatigue can make it challenging to exercise, it’s not impossible. A focus on nutritional intake and resistance training can help keep your strength up and manage weight gain.
Myth 8: You can’t get pregnant during menopause
If you’re still menstruating, even irregularly, you can still get pregnant. So, the answer to the question ‘can you get pregnant during menopause?’ is yes, you can.
Fertility declines with age, especially after 35, but ovulation doesn’t stop completely until menopause is reached. The irregularity of ovulation during perimenopause can catch many women off guard. So, if you’re sexually active and don’t want to become pregnant, you still need contraception during perimenopause.
Myth 9: Hormone Replacement Therapy (HRT) isn’t safe
This view comes from an old study that found potential risks of HRT, which is now seen as outdated.
Just like with any medical intervention, there are both benefits and risks. According to the NHS, the benefits outweigh the risks, and the risk of serious HRT side effects is very low.
HRT can be life-changing for some women, but it’s not for everyone. If you’re under the age of 60, have menopause symptoms, and are not at high risk of breast cancer or blood clots, it’s likely the benefits of HRT outweigh the risks.
Myth 10: You just have to get on with it
As menopause is a natural stage of life, many people think that you should just be able to carry on as normal, unaffected. But, you don’t have to ‘grin and bear’ it.
There’s a wide range of support options available, from medical treatments like Hormone Replacement Therapy (HRT), to lifestyle changes like nutrition, exercise, and stress management.
It’s important to advocate for your health, so if your symptoms are impacting your quality of life, talk to a menopause-informed healthcare provider who will take your concerns seriously.
Bonus myth: Menopause means ‘pausing men’
Despite the jokes, “menopause” has nothing to do with men.
The term actually comes from the Greek words “menos” (month) and “pausis” (pause or stop), meaning the end of monthly menstruation. That’s it! Don’t let menopause myths convince you otherwise.
Final thoughts: Let’s talk about menopause honestly
Menopause is a normal and natural stage of life, not a medical failure or something to dread. There’s no shame in going through it, and you certainly shouldn’t have to shy away from talking about it and feel alone. We’re headed on the right path and women are starting to get the support they need, but for some, that’s still not the case.
Let’s change that. By busting these common menopause myths, we’re taking a step toward more informed, empowered, and compassionate care for women everywhere. Whether you’re in your 40s and starting to notice changes or postmenopausal and navigating the next phase, knowledge is power.
Want to learn more?
If you’re a health and fitness professional who wants to learn how to better support your clients going through the menopause, we can help. Our Level 3 award in supporting clients through the menopause will give you the knowledge and skills you need to support your clients in as little as six weeks.
