Menopause Questions & Answers
What are the first signs of menopause, and how do I know if I’m in perimenopause?
Symptoms can begin 7-10 years before (perimenopause) your last period and really can affect any organ system ranging from joint pain and vertigo to depression and weight change and everything in between. Symptoms can be both intrusive and disruptive to your normal every day activities.Getting the right medical support during this transition is often imperative to a smooth and supported change. Some women cruise through this experience with no symptoms.While you may have no symptoms, it’s as important to engage with your healthcare practitioner to pay attention to bone, cardiovascular and brain health as these are affected at an internal level over time.
Can menopause affect mental health, causing anxiety, depression, or forgetfulness?
Estrogen is strongly tied to word finding and memory; and hormone fluctuations can mimic psychiatric diagnoses. While not all psychiatric symptoms are due to hormone changes, it’s important to contextualise new symptoms in the landscape of your hormonal wellbeing.
How long do menopause symptoms last?
This differs from patient to patient. More often than not, symptoms do resolve over time as your body finds its new rhythm. Most women’s symptoms resolve within 7-10 years post their last period.
Is Hormone Replacement Therapy (HRT) safe? What are the risks and benefits?
Choosing HRT is a nuanced and individual conversation with your doctor, taking into consideration your personal health risk profile. Shared decision making is very important. Being on appropriate HRT protects bone, brain and heart health. There are some contraindications to taking hormones, and there are other non hormonal options for these women. Taking your estrogen transdermally carries the least risk and taking your progesterone orally has the most anxiolytic and calming effect on sleep and anxiety. Starting your HRT within the ten years following your last period is the safest and most beneficial time for HRT.
Does HRT cause breast cancer?
No, HRT does not cause breast cancer, and recent research has helped debunk this long-standing myth. The fear originated from the 2002 Women’s Health Initiative (WHI) study, which initially suggested a slight increase in breast cancer risk with combined estrogen-progestin (synthetic progesterone) therapy. However, later analyses revealed flaws in the study, including an older participant group with existing comorbidities (average age 63), unhealthy lifestyle factors, and improper hormone formulations that do not reflect modern HRT practices. Newer and more body identical hormones have many protective benefits and are very low risk.
What are natural remedies or supplements that can help with menopause symptoms?
Several natural remedies and supplements can help manage menopause symptoms by supporting hormonal balance, reducing hot flashes, improving mood, and promoting overall well-being. Phytoestrogens, found in soy, flaxseeds, and redclover, can provide mild estrogen-like effects, potentially easing hot flashes and night sweats. Black cohosh is another popular herb that may help with vasomotorsymptoms, while Maca root has been studied for its potential to support energy levels, libido, and mood stability. Magnesium and vitamin B6 can aid in reducing anxiety, irritability, and sleep disturbances, while omega-3 fatty acids support brain health and reduce inflammation. Ashwagandha and Rhodiola are adaptogenic herbs that help the body cope with stress and fatigue, common in perimenopause. For bone and heart health, vitamin D, coQ10, magnesium and vitamin K2 can be supportive. Lifestyle strategies, including cardio exercise, resistance training, mindfulness, and a balanced diet rich in antioxidants and fiber, further support hormonal regulation and long-term health during menopause. While these remedies can be beneficial,it’s important to personalize approaches and consult a healthcare provider before starting supplements.
Menopause in the work place
Providing education, flexible work arrangements, and access to wellness programs helps employees navigate these changes with confidence. By normalising conversations around menopause and implementing supportive policies—such as temperature control options, mental health resources, and flexible schedules—companies can enhance productivity, reduce stigma, and retain experienced talent. A workplace that prioritises hormonal health is one that values its employees at every stage of life.
