Menopause Myths

I once had the pleasure of being interviewed on a podcast called “WTF, Menopause?” and having walked alongside a decade’s worth of clients through this very challenging, very complicated life phase, I think the phrase sums it up quite accurately.

As with many female health issues, the concept of menopause comes with a lot of cultural baggage, much of it inaccurate or straight-up insulting. According to many, menopause is the time of life when women get fat, go crazy, stop sleeping, and sweat for no reason. Historically, there’s been little medical support for the peri-menopausal transition, almost no talk about preventing the miserable symptoms that often accompany it, and when issues do arise, women are often told that it’s “normal” and they should just “deal with it.”

In reality, menopause often reveals underlying, unaddressed hormone dysfunction, strips away estrogen’s protective buffering from our brains, and ushers in a season of increased risk for cancer, heart disease, and osteoporosis. And, with the right approach, all of these potential issues can be prevented or treated, which also minimizes the symptoms we associate with menopause, too!

To add another layer of complication, menopause often coincides with a high-stress season in women’s lives. Many women find themselves caring for elderly parents or grandchildren (or sometimes both at the same time). They may be reevaluating their routines, due to a newly empty “nest” at home, or a career change, or a divorce. Add to that the very real hormonal shift that makes them less inclined to nurture, tend, and feel like focusing all their efforts on hearth and home, and you’ve got a recipe for a well-deserved mid-life crisis.

But wait - there’s good news, I promise.

The truth is that most of the negative stereotypes and “norms” about menopause are modifiable - meaning, you’re not doomed to experience them. You’ve got a lot more control than you think, which is why I’m going to debunk some menopause myths for you! We’ll also talk about some actionable strategies you can use to make menopause just another life transition instead of a miserable downward spiral.

Myth 1: Hot flashes are normal - just deal with it.

Yes, estrogen fluctuations during peri-menopause and menopause can cause hot flashes, but other things can trigger these uncomfortable, sleep-disrupting, embarrassing episodes, too. Blood sugar crashes, cortisol bursts, and even thyroid hormone imbalance can mimic menopausal hot flashes - and their root causes can be addressed with a Functional Medicine approach. Hot flashes at night? Make sure you’re eating protein, fat, or fiber in the evening. If your dinner consists of a handful of pretzels and a glass of wine, you’re asking for hot flashes (whether you’re menopausal or not!).

If you do suspect that your hot flashes are related to female hormones like estrogen, there are safe and effective herbs and food-based nutraceuticals that can help. A small pilot trial done by the Mayo Clinic saw a 50% reduction in hot flashes over 6 weeks when participants ingested 40 grams of flaxseed daily. The active compounds in flaxseed are considered phytoestrogens - anti-oxidants with weak estrogen-simulating effects - and can also be found in other plants including Rhapontic Rhubarb, the main ingredient in my favorite anti-hot-flash nutraceutical. Other non-drug options that have helped my clients with hot flashes over the years include black cohosh, Vitamin E, and non-GMO soy. Check out some options HERE.

Myth 2: The only thing you can do to prevent osteoporosis is drink milk and exercise.

First things first, milk is actually a terrible source of calcium, since calcium requires an acidic environment to be absorbed, and milk raises the pH of the stomach. That said, highly-absorbable calcium is crucial for maintaining bone density, and certain forms can even improve bone density. But as we age, our digestive tract has a harder and harder time breaking down & absorbing minerals, because we tend to make less digestive acid and enzymes (or we’re taking an antacid). So our first takeaway is: don’t wait until you’re on the cusp of osteopenia to increase calcium intake! Bone density loss begins in our late teens, so there’s no reason to wait - prevention is the cure, in this instance.

Even if you missed the boat on prevention, there are still options beyond milk and exercise. Incorporating calcium from bone matrix, like microcrystalline hydroxyapatite concentrate (MCHC), provides naturally occurring calcium, phosphorus, trace amounts of other minerals, bone growth factors, collagen and other vital bone proteins - a far cry from plain calcium carbonate. Making sure you have adequate Vitamin D levels (I like 50 or above) and adding Vitamin K2 to any supplemental Vitamin D3 makes sure that the calcium you eat actually gets incorporated into the bone. Check out some of my favorite bone strengtheners HERE.  Beyond nutrition, there are other hormones besides estrogen that play a large role in bone density including thyroid hormone, insulin, growth hormone, and cortisol. Working with a Functional Medicine guide to optimize these levels and systems is another key component to bone density prevention. See? Lots of options!

Myth 3: If your mother had a rough time with menopause, you will too.

Ah, yes. The fatalistic approach to menopause. Folks love to chalk up preventable health issues to genetics, don’t they? But it’s a tough sell for me most of the time. Yes, there are often genetic inefficiencies that increase our predisposition for menopause symptoms like weight gain, hair loss, hot flashes, and the like. But here’s the thing: if your hormones are wacky before menopause, they’re probably gonna be wacky during menopause, too. So, if we’re normalizing pre-menopausal hormonal issues like heavy bleeding, irregular periods, PMS, cramping, and migraines instead of getting to the root of them, we’re setting ourselves up for a doozy of a transition.

If your mom, or the females in your biological family, had a tough time with menopause, the time to do something about that is now. Assess your current hormonal health - there are functional tests for this, btw - including estrogen metabolites, testosterone, cortisol, and thyroid. Balance your blood sugar and lose excess body fat before you hit menopause (when it does get harder, though not impossible). Calm down or recharge your body’s stress-response system, and cultivate stress resilience in advance - check THIS out if you need help. You’re not doomed to repeat the past if you take steps in the present.

I know this is a lot to think about, and I know that menopause holds a certain dread for many of us, but you can retain your sanity, stay healthy, prevent serious disease, and feel good in your skin through the menopausal transition. If you’d like help, I’d be happy to share my toolbox of strategies with you, and encourage you along the way. Click HERE to learn more about working with me!