You Don't Have to Navigate Menopause Alone

Many women tell us they feel like they are "notthemselves" anymore. They may be experiencing disrupted sleep, moodchanges, joint pain, bladder symptoms, reduced confidence or difficultyconcentrating, all while continuing to juggle work, family responsibilities andcaring for others.

Unfortunately, many women also feel that their concerns aredismissed or misunderstood.

The good news is that awareness of menopause is improving,and no woman should feel that she has to navigate this stage of life on herown.

Menopause affects more than one person

Although menopause is experienced by women, its effects areoften felt by those around them.

Partners may notice changes in mood or energy withoutunderstanding why. Children may wonder why Mum seems more tired or irritable.Friends may be experiencing similar symptoms but have never spoken about them.

Open conversations help remove the stigma surroundingmenopause and create opportunities for understanding and support.

The more we talk about menopause, the more we realise thatevery woman's experience is different—and every experience is valid.

Support starts with understanding

One of the most powerful things family and friends can do issimply listen.

Women don't always need someone to solve the problem. Often,they need someone to acknowledge that what they're experiencing is real.

Simple acts of support might include:

·       asking how someone is feeling

·       sharing household responsibilities

·       encouraging time for exercise or self-care

·       attending medical appointments together ifappropriate

·       learning about menopause together.

Feeling supported can make a significant difference to bothemotional wellbeing and confidence.

Why workplaces matter

Women are now making up a significant proportion ofAustralia's workforce, and many reach senior leadership positions during thesame years they are experiencing perimenopause and menopause.

Symptoms such as poor sleep, brain fog, fatigue and hotflushes can affect concentration, confidence and work performance (Hardy etal., 2019).

Creating menopause-friendly workplaces doesn't require majorchanges. Often, it begins with awareness and flexibility.

Supportive workplaces might include:

·       access to flexible work arrangements wherepossible

·       comfortable workplace temperatures

·       easy access to drinking water and bathroomfacilities

·       education for managers and staff

·       fostering a culture where women feel comfortablediscussing their health without embarrassment.

When workplaces understand menopause, women are more likelyto remain engaged, productive and confident in their roles.

Healthcare is changing too

Thankfully, healthcare professionals are becoming more awareof the many ways menopause affects women's health.

While GPs play an important role in discussing treatmentoptions, menopause care is often most effective when delivered by amultidisciplinary team.

Depending on a woman's symptoms, this team may include:

·       a GP or menopause specialist

·       a pelvic health physiotherapist

·       an accredited exercise physiologist

·       a dietitian

·       a psychologist

·       other medical specialists when required.

Working together allows care to be individualised andfocused on the whole person, rather than treating symptoms in isolation.

Exercise is easier with support

One of the strongest predictors of long-term exercisesuccess is having support from others.

Whether it's exercising with a friend, joining a gym,attending a class or working with a health professional, women are more likelyto stay active when they feel encouraged and accountable.

Exercise not only improves strength and bone health but alsosupports mood, sleep, confidence and overall wellbeing (Daly et al., 2023).

You don't have to do it alone.

Men deserve to understand menopause too

Menopause isn't just a women's issue.

Partners, husbands, sons, brothers and male colleagues allbenefit from understanding what women may be experiencing.

Greater awareness helps replace misunderstanding withempathy and creates more supportive homes, workplaces and communities.

Education isn't about making menopause the centre of everyconversation—it's about recognising that this is a normal life stage thatdeserves the same understanding as pregnancy, parenting or any othersignificant health transition.

How can a pelvic health physiotherapist help?

As pelvic health physiotherapists, we regularly work withwomen navigating the physical changes of perimenopause and menopause.

Whether you're experiencing bladder symptoms, pelvic floorconcerns, joint pain, reduced confidence with exercise or simply have questionsabout what your body is going through, you don't have to work it out on yourown.

Our goal is to provide evidence-based advice, practicalstrategies and individualised care so you can continue doing the things youenjoy with confidence.

Because menopause isn't the end of your active life—it'ssimply the beginning of a new chapter, and with the right support, it can be ahealthy and empowering one.

References

Australasian Menopause Society. (2023). InformationSheets and Clinical Guidance.

Daly, R. M., Gianoudis, J., & Beck, B. R. (2023).Exercise recommendations for women across the menopause transition. Journalof Clinical Medicine, 12, 4308.

Hardy, C., Griffiths, A., Hunter, M. S., & Kuh, D.(2019). Development and validation of a menopause-specific workplacequestionnaire. Menopause, 26(10), 1115–1124.

National Institute for Health and Care Excellence. (2024). Menopause:Diagnosis and Management (NG23 update).

Office for Women's Health. Australian Government Departmentof Health and Aged Care. (2023). Supporting Women Through Menopause.

Shifren, J. L., & Gass, M. L. S. (2023). The MenopauseSociety recommendations for the management of menopause. Menopause,30(4), 573–590.

The Menopause Society. (2023). The Menopause Guidebook(10th ed.).

World Health Organization. (2022). Women and HealthyAgeing.

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