In this episode of Fitness Simplified Podcast, Brooke Davis, a Women’s Functional Nutritionist and Fitness Specialist, discusses myths about menopause and the often misunderstood topics of perimenopause and menopause. She aims to debunk common myths surrounding these phases of life, emphasizing the importance of understanding hormonal changes and their effects on women’s health. The conversation covers the onset of perimenopause, the variability of symptoms, myths about menopause, and effective strategies for managing health during this transition, including nutrition, exercise, and hormone replacement therapy.

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Today’s Episode of Fitness Simplified Podcast

Welcome to today’s episode of Fitness Simplified Podcast, my name is Brooke Davis women’s functional nutritionist and fitness specialist with Elysian Women’s Wellness.  We’re diving into one of the most misunderstood topics in women’s health: perimenopause and menopause. There’s so much misinformation out there that it can be hard to separate fact from fiction so today we are going to bust the top 5 myths about these phases of life. Whether you’re experiencing symptoms, approaching menopause, or just curious, this episode is loaded with insights to help you better understand what’s really happening with your body. Let’s get started!

First of all, if you’re not super familiar with what perimenopause and menopause are – a very brief explanation are that the function of your ovaries ability to produce sex hormones like estrogen, progesterone and testosterone are declining and will ultimately stop completely.  This reduction in these hormones causes a lot of downstream impacts and symptoms that can be difficult and very unfamiliar to navigate ranging from hot flashes, vaginal changes, mood changes, musculoskeletal symptoms like aches, pains and even frozen shoulder, brain fog and so much more – it’s a pretty long list of possible symptoms due to the fact that these hormones do a lot more than just make us able to have children.  

Perimenopause is the 10 years or so prior to the complete stopping of a period, in which this symptoms often start.  Menopause officially starts at the 1 year mark of having no cycle, and anything past that day – is Post menopause.  So let’s get into the myths.

Myths About Menopause

#1 Myth: Menopause Only Affects Older Women

Reality: Perimenopause can begin in women as early as their late 30s or early 40s. Some women may start experiencing symptoms well before reaching their 50s.

Let’s dive into our first myth: “Menopause Only Affects Older Women.” In reality, perimenopause can begin in a woman’s late 30s or early 40s, long before the typical age range we associate with menopause. So, why are we seeing this shift towards earlier onset?

Several factors are likely at play. Chronic stress, environmental toxins, poor diet, and lack of sleep can disrupt hormonal balance, triggering early perimenopause. Hormones like estrogen and progesterone are highly sensitive to lifestyle factors.

To support your body and prolong optimal hormone production, here are some strategies:

1. Manage Stress: Chronic stress raises cortisol, which can deplete your sex hormones over time. Practices like meditation, yoga, and even daily walks can help keep stress in check.
2. Optimize Nutrition: Focus on whole, nutrient-dense foods rich in omega-3 fatty acids, antioxidants, and fiber. These nutrients support hormone production and balance.
3. Get Quality Sleep: Sleep is crucial for hormone regulation. Prioritize 7-8 hours of restorative sleep each night.
4. Exercise Wisely: Include a balance of strength training, cardio, and restorative activities to support metabolism and hormone health without overloading your system.
5. Limit Environmental Toxins: Exposure to endocrine-disrupting chemicals (EDCs) found in plastics, personal care products, and cleaning supplies can throw off your hormonal balance. Try switching to more natural alternatives.

By making small adjustments in these areas, you can better support your body through this phase and maintain optimal hormone production longer.

#2 Myth: All Women Experience Severe Symptoms Myths About Menopause

Reality: While some women may have intense symptoms like hot flashes and mood swings, others may have mild or even no symptoms at all. The experience of perimenopause and menopause varies greatly among individuals.

“All Women Experience Severe Symptoms.” The reality is that perimenopause and menopause symptoms vary widely. While some women may suffer from intense hot flashes, mood swings, and sleep disruptions, others might have mild symptoms—or none at all.

One key factor in symptom severity is adrenal health. The adrenal glands take over some hormone production as the ovaries slow down, so if your adrenals are already taxed by chronic stress or poor lifestyle habits, symptoms may be worse.

Here’s how you can support your adrenals and potentially minimize symptoms:

1. Manage Stress: Chronic stress wears down the adrenals, which play a vital role in producing hormones like cortisol. By incorporating stress-relief practices like meditation or gentle exercise, you help reduce the burden on your adrenals.
2. Nourish the Adrenals: Nutrient-rich foods, particularly those high in B vitamins, magnesium, and vitamin C, support adrenal function. Consider foods like leafy greens, nuts, seeds, and citrus fruits.
3. Balanced Blood Sugar: Adrenal glands respond to blood sugar fluctuations. Eating balanced meals with protein, fat, and fiber can help stabilize blood sugar, reducing stress on the adrenals.
4. Rest and Recovery: Over-exercising or consistently missing out on sleep can tax the adrenals. Make sure you’re incorporating rest and proper recovery in your routine.
5. Limit Stimulants: Caffeine and sugar can overstimulate the adrenals, worsening symptoms. Try to limit intake and focus on more balanced, nourishing foods.

By supporting your adrenal health and addressing lifestyle factors, you may experience fewer or less intense symptoms during perimenopause and menopause.

#3 Myth: You Can’t Get Pregnant During Perimenopause

Reality: Let’s discuss the third myth: “You Can’t Get Pregnant During Perimenopause.” This is a common misconception. In reality, as long as you’re still ovulating—even irregularly—there is a chance you can conceive. During perimenopause, ovulation becomes unpredictable, but it doesn’t completely stop right away.

Because of this unpredictability, if you want to avoid pregnancy, it’s crucial to continue using contraception until menopause is fully confirmed, which typically means 12 months without a period. Even though fertility declines, the possibility of pregnancy still exists.

If you’re trying to conceive during perimenopause, there are several ways to support your fertility:

1. Track Ovulation: Since ovulation can be irregular, using ovulation predictor kits (OPKs) can help you identify your fertile window.
2. Nutrition: Focus on fertility-supporting foods rich in antioxidants, omega-3 fatty acids, and vitamins, like leafy greens, nuts, and fish.
3. Maintain a Healthy Weight: Being either underweight or overweight can affect hormone balance and ovulation.
4. Manage Stress: Chronic stress impacts hormone production, so engage in stress-reduction techniques like yoga or mindfulness.

Supporting your overall health and being proactive about monitoring ovulation can increase your chances of conception during perimenopause.

#4 Myth: Weight Gain is Inevitable

Reality: Now let’s tackle another myth: “Weight Gain is Inevitable.” The truth is that while hormonal changes during perimenopause and menopause can impact metabolism and fat distribution, weight gain isn’t a foregone conclusion. Here’s how you can manage it:

1. Prioritize Strength Training: Muscle mass declines with age, which slows metabolism. Strength training helps preserve and build muscle, boosting your metabolic rate.
2. Balanced Nutrition: Focus on whole, nutrient-dense foods like lean proteins, vegetables, and healthy fats to stabilize blood sugar and support hormone health.
3. Mind Portion Sizes: Metabolism naturally slows with age, so adjusting portion sizes and mindful eating can help manage calorie intake.
4. Increase Daily Movement: Beyond formal workouts, daily activity like walking, gardening, or even housework helps burn extra calories and keeps your metabolism engaged.
5. Focus on Sleep: Poor sleep disrupts hunger hormones and can increase cravings. Aim for 7-8 hours of quality rest to support weight management.
6. Manage Stress: Elevated cortisol from chronic stress can contribute to weight gain, particularly around the belly. Engage in stress-relieving practices like yoga, meditation, or simply setting aside time for yourself.
7. Stay Hydrated: Sometimes, thirst can be mistaken for hunger. Staying hydrated can help reduce unnecessary snacking and support overall health.

With a proactive approach to exercise, nutrition, and stress management, you can successfully maintain a healthy weight through perimenopause and beyond.

#5 Myth: Hormone Replacement Therapy (HRT) is Dangerous for Everyone

Reality: HRT can be safe and effective for many women when prescribed appropriately. The decision to use HRT should be based on individual health profiles and discussed with a healthcare provider.

When it comes to the myth that “Hormone Replacement Therapy (HRT) is dangerous for everyone,” the reality is much more nuanced. For many women, HRT can be a safe and effective way to manage perimenopausal and menopausal symptoms, with studies showing that it can even reduce the risk of cardiovascular disease when started early, particularly for women under 60 or within 10 years of menopause. However, HRT may not be suitable for women with certain conditions, such as a history of breast cancer, blood clots, or liver disease.

For those interested in HRT, it’s crucial to have an individualized conversation with your healthcare provider, taking into account your medical history, symptoms, and personal risk factors.

I have a podcast coming up on Hormone Replacement Therapy—its benefits, risks, and who might be a good candidate. If you’ve ever wondered whether HRT could be right for you, make sure you’re subscribed and stay tuned!

Myths About Menopause Short And Sweet

That’s it. Short and sweet today, but I hope that was insightful and maybe gives you some direction to go on further supporting your body through this transition.

Thanks for tuning in to this episode of the Fitness Simplified podcast. We’re stoked to have you join us on your journey to better health and fitness. 

If you have any questions about myths about menopause, suggestions for future topics, or just want to chat feel free to reach out to us on Instagram @brooke_elysian and Facebook linked in the show notes or via our website elysianwomenswellness.com. 

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Coach Brooke Davis Links:

Website: elysianwomen.org   

LinkedIn: Brooke Davis – Owner – Davis Fitness

Facebook: Brooke Davis, CPT 

Instagram: Brooke Davis  (@brooke_elysian)

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