Menopause: What is it and what can we do about it?

Menopause is a natural stage in every woman’s life, marking the end of her menstrual cycles. It typically occurs between the ages of 45 and 55, but the changes leading up to it can start earlier—often in your 30s or 40s. During this time, your body undergoes hormonal shifts that can have a significant impact on your health and wellbeing.

What’s Happening in Your Body?

As you approach menopause, your ovaries gradually produce less oestrogen and progesterone—the hormones responsible for regulating your periods, reproductive health, and other vital processes. This decline causes many of the symptoms associated with menopause, which can last for years.

The Symptoms: What to Expect

Here’s why you might be feeling a little “off”:

• Hot Flashes and Night Sweats: Oestrogen helps regulate body temperature, but as its levels drop, the hypothalamus (your body's thermostat) can become more sensitive. This leads to hot flashes—those sudden, intense feelings of heat. In fact, up to 75% of UK women experience hot flashes during menopause. These can occur day or night, causing sleep disturbances and fatigue.

• Irregular Periods: As oestrogen and progesterone levels fluctuate, your periods may become irregular—heavier, lighter, or further apart. Eventually, they stop altogether, marking the official start of menopause.

• Vaginal Dryness: Lower oestrogen levels can cause vaginal tissues to become thinner and drier, leading to discomfort during sex and an increased risk of urinary tract infections (UTIs).

• Mood Swings and Anxiety: Hormonal changes can also affect your mood. Oestrogen is linked to serotonin (the "feel-good" chemical), so when oestrogen levels drop, feelings of irritability, anxiety, or even depression may follow.

• Sleep Disruptions: If you’re waking up in a sweat in the middle of the night, it’s not just you. Many women report poor sleep during menopause. Hot flashes, combined with lower oestrogen’s effect on melatonin (the hormone that regulates sleep), can cause disrupted rest.

• Memory and Focus: "Brain fog" is a real thing during menopause. Some women experience forgetfulness or difficulty concentrating. It’s thought to be linked to the hormonal fluctuations that affect cognitive function.

• Bone Health: Oestrogen plays a crucial role in keeping bones strong, but as it declines, bones become more fragile. Postmenopausal women are at a higher risk of osteoporosis, so it’s important to prioritise calcium and vitamin D intake.

Why These Symptoms Happen

The reason these symptoms occur is simple: your body is adjusting to a significant drop in key hormones like oestrogen and progesterone. These hormones affect various systems in the body, from metabolism to mood and bone health. The transition to menopause is gradual, but the hormonal imbalance can cause noticeable symptoms that affect daily life.

In the UK, one in four women say they feel the effects of menopause in their work and personal lives. But it’s not all bad news. Understanding what’s happening in your body can help you manage these changes, whether that means lifestyle adjustments, dietary changes, or seeking medical advice.

Accepting the Change

Menopause is a full-body transformation,  that you just have to accept there is no escaping. The hormonal shifts that affect metabolism, brain function, bone density, and even gut health are inevitable- but the symptoms don’t have to be- they can be managed. It’s not just about ‘getting through it’—it’s about learning, adapting, and leaning into this transition with knowledge and power. Once you can accept it is not going away, and even feel gratitude that you’ve lived long enough to experience it, you can start on your way to adapting your lifestyle and behaviours to make the road a little less bumpy. 

Cultural Influences and Mindset

In many Western societies, menopause is often feared and medicalised, associated with negative symptoms. However, cultural views on menopause vary greatly around the world. In Japan, for example, menopause (konenki) is seen as a natural, gradual transition towards renewal and balance, with fewer reported symptoms, possibly due to diet, lifestyle, and cultural attitudes. Similarly, Mayan women in rural areas often experience few menopausal symptoms and gain respect and spiritual status as elders. Across many indigenous cultures, post-menopausal women become revered leaders and healers, valued for their wisdom and contribution to the community. These alternative perspectives challenge Western views and highlight how cultural, social, and lifestyle factors can significantly shape the menopause experience.

No silver bullets

If someone tries to sell you a single ‘miracle cure’ for menopause, run. Fast. Every woman’s experience is different—some sail through without a symptom in sight, while others feel like they’ve been hit by a hormonal hurricane. That’s why a holistic approach is crucial. Nutrition, movement, mindset, stress management, and even alternative therapies all play a role. And what works for one woman might not work for another. The key is understanding your body and figuring out what works for you.

The Role of Nutrition

Food is one of the most powerful tools in your arsenal. Phytoestrogens, found in foods like flaxseeds, tofu, and chickpeas, mimic oestrogen in the body, potentially easing symptoms like hot flushes. One fascinating study found that Japanese women—who typically consume high levels of soy—experience significantly fewer menopausal symptoms than Western women. Coincidence? Probably not.

Balancing blood sugar is another game-changer. Blood sugar spikes can make symptoms worse, so eating protein-rich meals, healthy fats, and plenty of fibre can help. And don’t forget gut health—your microbiome plays a role in hormone regulation, inflammation, and even mood. Nourishing your gut with fermented foods and prebiotics can be a total game-changer.

Exercise: A menopause superpower

If you’ve ever wondered whether it’s worth dragging yourself off the sofa for a workout, here’s your answer: yes. Regular physical activity has been shown to reduce hot flushes, improve sleep, and even boost mood (hello, endorphins!). A review published in BMC Women's Health found that both aerobic and resistance training significantly improved quality of life for menopausal women. So, whether it’s weight training, yoga, or just dancing around the kitchen, moving your body is a non-negotiable.

Alternative approaches: Acupuncture and adaptogens

For those looking beyond conventional medicine, acupuncture has some impressive results. The University of Melbourne found that women who received acupuncture saw a 40% improvement in hot flush severity and frequency—and the effects lasted for six months! That’s a pretty powerful placebo effect, or maybe acupuncture really does help reset the nervous system. Either way, if it works, it works.

Adaptogens are natural substances that help the body cope with stress and restore balance, particularly during hormonal shifts like menopause. These herbs and plants support the body's ability to adapt to physical and emotional changes, helping to alleviate symptoms such as hot flashes, mood swings, and fatigue. Two well-researched examples include ashwagandha, which helps reduce stress and anxiety, and black cohosh, known for easing hot flashes and night sweats. Both have been shown in studies to offer significant relief, providing a natural, holistic approach to managing menopause.

The Educate Your Plate Approach

This is exactly why Educate Your Plate exists. It’s not about quick fixes or gimmicks—it’s about education, empowerment, and real solutions that help women feel in control of their bodies again. By combining science-backed nutrition advice, lifestyle strategies, and a strong support system, we create a roadmap tailored to you. You get to cherry-pick what works for your body, rather than following a one-size-fits-none plan.

Your Next Chapter Starts Here

Menopause isn’t a dead end; it’s a transition into a new phase—one where wisdom, experience, and strength come together. Look at what you’ve already overcome in the last few decades. Raising kids? Building a career? Surviving the low-rise jeans era? You are more than capable of tackling this. And with the right tools, this next chapter might just be your best one yet.

If this resonates with you, join us at Educate Your Plate, where we provide the knowledge, the community, and the strategies to help you navigate menopause with confidence and power. Because you deserve to feel your best—not just in menopause, but in every stage of life. 

Click Me

Educate Your Plate- because your health should last a lifetime.

Yours in good faith, Karis (Founder)