5 Menopause Myths Debunked
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Time to read 6 min
The advice below is general advice, for any specific tailored advice relevant to any health conditions please talk to your health professional.
Every woman goes through menopause, yet it's often shrouded in silence, myths, and misinformation. These outdated beliefs can leave us feeling uncertain, anxious, and disconnected from the support we deserve.
This week, we’re breaking the silence. We’re shining a light on five of the most common myths about menopause armed with the latest scientific evidence. It’s time to replace confusion with clarity, fear with confidence, and stigma with strength.
Let’s embrace this chapter with knowledge, compassion, and courage.
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Myth 1: Menopause Happens Overnight
Truth: Menopause is a journey not a single moment in time.
It unfolds gradually over many years, beginning with peri-menopause, the transitional phase that can last anywhere from 2 to 10 years (1). During this time, your hormone levels, especially oestrogen and progesterone, fluctuate, bringing changes like irregular periods, mood shifts, and hot flushes.
Menopause is officially diagnosed after 12 consecutive months without a menstrual period.
After this, you enter post-menopause, which can last for up to a decade longer (1). During this phase, symptoms may persist as hormone levels continue to decline, however many women start to feel better towards the end of this phase as hormone levels stabilise to pre-puberty levels (2).
Every woman’s experience is unique. The timing, the symptoms, the emotions, it’s all deeply personal. And that’s why understanding the truth matters.
Myth 2: If You Don’t Have Hot Flushes, You’re Not in Menopause
Truth: Menopause is not defined by one symptom; it’s defined by your journey.
Hot flushes also known as vasomotor symptoms of Menopause (VMS), are one of the most recognised signs of menopause. You can learn more about Hot Flushes in our article Feeling Flushed: Understanding and Managing Hot Flushes – Everee Women™, (2).
However, research shows they are not experienced by everyone and that up to 25% of women never experience hot flushes at all (2). So, if you’re not feeling flushed, it doesn’t mean you’re not in menopause.
Menopause is confirmed a year after your last menstrual period (1), not by the presence or absence of any specific symptom. And while hot flushes get most of the attention, around 80% of women experience a wide range of symptoms many of which are less talked about but equally impactful (2).
Some of these include:
→ Brain fog, memory lapses, difficulty concentrating
→ Mood changes—anxiety, depression, rage, panic attacks
→ Fatigue and sleep disturbances
→ Joint and muscle pain, onset of osteoarthritis
→ Headaches, migraines, and changes in eyesight
→ Weight gain and redistribution, especially around the waist
→ Digestive issues—IBS, bloating, constipation
→ Vaginal dryness, pain during sex, and loss of libido
→ Recurrent UTIs, bladder changes, and incontinence
→ Skin changes—dryness, acne, itching, crawling sensations
→ Heart palpitations and racing heartbeat (2)
The absence of hot flushes can lead to confusion, making many women question what’s happening to their bodies.
If you’re unsure where you are on your menopause journey, we’ve created a Everee_Women_Menopause_Tracker to help you identify patterns, track symptoms, and have more informed conversations with your GP.
Myth 3: HRT Is the Only Treatment Option
Truth: You have choices and the power to decide what’s right for you.
Hormone Replacement Therapy (HRT), also known as Menopausal Hormone Therapy (MHT), is a highly effective treatment for many menopause symptoms. It’s the gold standard treatment for hot flushes and night sweats, and it supports bone and heart health (3). For most women, HRT is safe and transformative let’s bust the myth that it increases your risk of breast cancer (3).
But HRT isn’t the only option, and it’s not suitable for everyone. If you have a history of breast cancer, blood clots, or other contraindications, there are evidence-based alternatives that can help:
Evidence-based alternatives include:
→ Lifestyle changes: Diet, exercise, stress reduction, and sleep hygiene (6)
→ Non-hormonal medications: SSRIs (e.g., paroxetine), SNRIs (e.g., venlafaxine), gabapentin, and clonidine
→ Therapies: Cognitive Behavioural Therapy (CBT) and clinical hypnosis for mood and sleep
→ Natural remedies: Phytoestrogens (soy, flaxseed), Vitamin E, St John’s Wort (4)
Treatment should be individualised and based on your symptoms, health history, and personal preferences. We highly recommend talking to your GP or women’s health specialist about menopause support options.
Myth 4: Weight Gain Is Inevitable
Truth: Your body is changing but you’re not powerless
Weight gain during menopause is common but not inevitable. On average, women between the ages of 45 and 55 gain about half a kilo per year and that’s mostly due to the natural aging process not menopause itself (4). As we age our metabolism slows and lean muscle mass decreases, especially if we become less active(4).
Hormonal shifts during menopause do influence body composition, often leading to more fat around the abdomen (5). Read more about changes to your body in our article Embrace Peri-menopause – Everee Women™.
At Everee Women™, we see menopause as the perfect opportunity to make positive changes that support your health and wellbeing, so you can live your best midlife and beyond.
Lifestyle factors can play a significant role in maintaining our wellbeing and supporting a healthy body weight (5).
Research shows that:
→ Strength and resistance training helps preserve lean muscle and boost metabolism.
→ Eating a wholefood diet with plenty of fresh fruit and vegetables, wholegrains, quality protein, and calcium rich foods while limiting highly processed foods can support a healthy body weight and minimise weight gain.
→ Sleep and stress management can support hunger and satiety cues to prevent eating for reasons other than hunger (5).
Your body deserves nourishment, movement, and care at every age and stage.
Read our nutrition blogs for further information on how to nourish your body no matter what your age or stage.
Myth 5: Menopause Marks the End of Vitality
Truth: Menopause is not the end of youth or vitality; it’s the beginning of a powerful new chapter.
While fatigue and low energy are common due to hormonal changes and sleep disturbances, these symptoms are manageable and treatable (7). Research shows that lifestyle strategies such as strength training, targeted nutrition and sleep optimisation can help restore energy and vitality (6).
Menopause invites a mindset shift, a chance to reframe how we see ourselves and what truly matters. With the right tools and support, many women emerge from this transition stronger, more confident, and more in tune with their bodies.
Strategy for Shifting Mindset & Embracing Positive Body Image:
Reframe the Narrative
Instead of viewing menopause as a decline, see it as a transition into a wiser, more empowered phase of life.
Practice Self-Compassion
Acknowledge the changes your body is going through without judgment. Replace self-criticism with kindness.
Surround Yourself with Positivity
Surround yourself with media, people, and messages that celebrate aging and body diversity. Unfollow accounts that promote unrealistic beauty standards and follow those that uplift and inspire.
Engage in Self-Care. Engage in Self-Care
Engage in activities that nourish your well-being such as eating nourishing foods, exercise and sleeping well. Set boundaries and schedule time to do this.
Read more about self-love in our article here
By challenging myths and embracing evidence-based care, we open the door to clarity, choice, and renewed vitality.
You are the expert on your own body and your voice matters. In a world full of noise and misinformation, it's important to stay curious and critical. If something sounds too good to be true, it probably is. Trust science, not sensationalism. Whether you choose hormone replacement therapy (HRT), make lifestyle adjustments, explore holistic approaches, or embrace body acceptance, there are many paths to thriving in this new phase of life. The key is feeling empowered to advocate for what works best for you.
Victoria Biddick, NZ Associate Registered Nutritionist
- NZ Associate Registered Nutritionist (ARNutr)
- BAppSc (Human Nutrition), BAppSc (Food Science)
Victoria is Everee Women’s resident nutritionist and one of our go-to brains behind the science-meets-real-life approach we take to women’s health. With a background in evidence-based nutrition and a passion for demystifying wellness, Victoria helps us cut through the noise and deliver advice you can trust.
References
Harlow, S. D., Gass, M., Hall, J. E., Lobo, R., Maki, P., Rebar, R. W., Sherman, S., Sluss, P. M., de Villiers, T. J., & STRAW + 10 Collaborative Group (2012). Executive summary of the Stages of Reproductive Aging Workshop + 10: addressing the unfinished agenda of staging reproductive aging. The Journal of Clinical Endocrinology & Metabolism, 97(4), 1159–1168.
Australasian Menopause Society (2020). What is menopause?.
Australasian Menopause Society. (n.d.). What is Menopausal Hormone Therapy (MHT) is safe. https://www.menopause.org.au/images/factsheets/What_is_MHT_and_is_it_safe_V7.pdf
Whitney, E., Rolfes, S., Crowe, T., & Walsh, A. (2019). Understanding Nutrition (4th ed.). Cengage Learning.
Australasian Menopause Society (2024). Non-hormonal treatments for menopause. AMS_Nonhormonal_Treatments_for_Menopausal_Symptoms.pdf
Australasian Menopause Society. (n.d.). Lifestyle and behaviour changes for menopausal symptoms [ https://www.menopause.org.au/images/factsheets/AMS_Lifestyle_and_Behaviour.pd
Taylor-Swanson, L., Wong, A. E., Pincus, D., Butner, J. E., Hahn-Holbrook, J., Koithan, M., Wann, K., & Woods, N. F. (2018). The dynamics of stress and fatigue across menopause: attractors, coupling, and resilience. Menopause (New York, N.Y.), 25(4), 380–390. https://doi.org/10.1097/GME.0000000000001025