7d • General discussion
MENOPAUSE - todays discussion highlights
Hello sisters! Here’s a full, engaging, script for todays class. It’s structured, clear, and grounded in evidence. I hope you find it warm and relatable for our community of mature women.
Menopause: How It Shows Up, How It Feels, and How We Navigate It Together
1. How Menopause Starts
Menopause isn’t a single moment. It’s a transition with phases:
Perimenopause (the long runway)
- Can begin in the 40s, sometimes late 30s
- Ovarian hormone levels (oestrogen + progesterone) fluctuate wildly
- Cycles become irregular: shorter, longer, heavier, lighter
- Symptoms often start before periods stop
Menopause (the milestone)
- Defined as 12 consecutive months without a period
- Average age in the UK: 51
Post‑menopause
- After the 12‑month mark
- Symptoms may ease or continue depending on the individual
2. What You Might Feel: The Symptom Spectrum
Every woman’s experience is different. Some breeze through; others feel like their body has been hijacked.
Common physical symptoms
- Hot flushes and night sweats
- Sleep disruption
- Irregular or heavy periods
- Vaginal dryness or discomfort
- Joint pain
- Weight redistribution (especially around the middle)
- Heart palpitations
- Headaches or migraines
Common emotional and cognitive symptoms
- Anxiety
- Low mood or irritability
- Loss of confidence
- Brain fog
- Memory lapses
- Feeling overwhelmed
These symptoms can be intermittent, unpredictable, and sometimes dismissed—making women feel unheard or “dramatic” when they’re actually experiencing hormonal turbulence.
3. Impact on Mental Health
Hormonal shifts influence neurotransmitters like serotonin and dopamine, which means:
- Mood swings can feel sudden and intense
- Anxiety may appear for the first time
- Existing mental health conditions can worsen
- Sleep disruption amplifies emotional sensitivity
- Many women describe feeling “not like myself”
This is not a character flaw. It’s physiology.
4. Impact on Family and Relationships
Menopause doesn’t happen in isolation.
Common relational challenges
- Irritability or low patience affecting communication
- Reduced libido causing intimacy changes
- Feeling misunderstood or unsupported
- Role strain (caring for teens, ageing parents, work pressures)
- Partners misinterpreting symptoms as disinterest or rejection
What helps
- Open conversations about what’s happening
- Sharing reliable information with partners
- Normalising the experience within families
- Reducing shame and secrecy
5. Diagnostic Criteria
Menopause is primarily a clinical diagnosis.
For women over 45
- No blood tests needed
- Diagnosis based on symptoms + menstrual changes
For women 40–45
- Consider FSH blood test if symptoms are unclear
For women under 40
- Investigate for premature ovarian insufficiency (POI)
- Requires FSH testing on two occasions
Blood tests are not routinely helpful because hormones fluctuate daily.
6. Treatment Options
Treatment is personalised. There is no “one size fits all.”
Hormone Replacement Therapy (HRT)
- Replaces oestrogen ± progesterone
- Helps hot flushes, sleep, mood, vaginal symptoms, bone health
- Available as patches, gels, sprays, tablets, and vaginal preparations
Non‑HRT medications
- SSRIs/SNRIs for mood and vasomotor symptoms
- Gabapentin or clonidine for hot flushes (less common now)
- Vaginal oestrogen for dryness (safe long‑term)
Lifestyle and holistic approaches
- Strength training for bone and metabolic health
- Yoga, Pilates, walking
- Sleep hygiene
- Stress reduction practices
- Cognitive behavioural therapy (CBT) for hot flush management
7. Nutrition That Supports Menopause
Food won’t “fix” menopause, but it can make symptoms easier to manage.
Helpful foods
- Protein at every meal (supports muscle + metabolism)
- Calcium-rich foods (yoghurt, leafy greens, fortified milks)
- Omega‑3s (salmon, sardines, walnuts, flaxseed)
- Phytoestrogens (soy, tofu, tempeh, chickpeas, lentils)
- Whole grains for energy and mood stability
- Colourful vegetables for antioxidants
Foods to reduce if they worsen symptoms
- Alcohol
- Caffeine
- Ultra‑processed foods
- High‑sugar snacks
Not everyone reacts the same—encourage women to notice their own patterns.
8. What Helps Beyond Medication
Women often find relief through:
- Strength training (top evidence for metabolism, mood, and bone health)
- Mindfulness or breathwork
- Cold bedroom + cotton bedding
- Layered clothing
- Regular routines for sleep and meals
- Community support (our Skool group is perfect for this)
- Journaling symptoms to spot triggers
- Reducing stress load where possible
9. A Compassionate Closing Message Class today
Menopause is not a decline. It’s a transition—physically, emotionally, and socially.
Women deserve accurate information, personalised care, and a supportive community.
When women understand what’s happening in their bodies, they reclaim power, confidence, and choice.
Hope you enjoyed our Skool session today.
Please like, share and make meaningful comments. Lets engage and share our thoughts on this journey.
See you in class tomorrow!
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MENOPAUSE - todays discussion highlights
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