Perimenopause & Menopause: From Surviving to Thriving

Sep 29

5 min read

Perimenopause and menopause are significant transitions in a woman’s life, often accompanied by physical and emotional challenges. Unfortunately, for many women, this time of life is made more difficult by the lack of adequate support and understanding from the healthcare system. From hot flashes and mood swings to insomnia and brain fog, women are left feeling misunderstood and even dismissed by those they turn to for help.

Tamsen Fadal, a journalist and author of The New Single, highlights this issue: “Menopause can make you feel invisible. We don’t talk about it enough, and women suffer in silence because they don’t know what’s happening in their own bodies.” Fadal emphasizes the importance of normalizing the conversation about menopause and empowering women to speak up.

There is hope. More experts are stepping forward to challenge the outdated attitudes toward menopause, advocating for comprehensive care that addresses both the physical and emotional impacts of this life stage. The conversation is shifting—and with it, the care women receive is evolving for the better.

The Struggles Women Face During Menopause

Menopause is a time of profound hormonal changes, including declining levels of estrogen, progesterone, and testosterone. These shifts can lead to a wide range of symptoms: hot flashes, night sweats, vaginal dryness, weight gain, low libido, and mood changes like anxiety or depression.

Dr. Mary Claire Haver, author of The New Menopause, explains: “Menopause is a natural biological process, but that doesn’t mean women should have to suffer through it. Understanding what’s happening in your body is the first step toward getting the right care.” Dr. Haver advocates for a holistic approach, emphasizing that managing symptoms is about more than just hormone therapy—it’s about addressing overall health, nutrition, and lifestyle changes.

However, despite these advances, many women continue to face significant barriers when it comes to accessing care for menopause-related symptoms.

Barriers to Seeking Help for Menopausal Symptoms

A 2023 study by Barber and Charles highlights several key barriers that prevent women from seeking help for menopausal symptoms:

Lack of Knowledge: Many women do not recognize the full range of menopausal symptoms, making it difficult to seek appropriate help.
Stigma & Embarrassment: The stigma around menopause often leads to embarrassment, preventing women from discussing their symptoms openly.
Belief That Symptoms Are Normal: There is a widespread belief that menopausal symptoms are just part of normal aging and something that must be endured.
Negative Healthcare Experiences: Many women have had previous negative experiences with healthcare providers who dismiss their symptoms or fail to offer meaningful support, discouraging them from seeking help again.

Moreover, there is often a gap in knowledge among healthcare providers themselves. Louise Newson, a menopause specialist and author of Menopause: All You Need to Know in One Concise Manual, explains: “Menopause care is inconsistent. Many GPs don’t feel equipped to manage it, so women are referred to specialists unnecessarily, overwhelming secondary care services.” Newson advocates for better training among primary care providers so that women can access care earlier.

Advocacy for Better Menopause Care

Thankfully, advocacy for better menopause care is on the rise. Experts like Dr. Kelly Casperson and Dr. Mary Claire Haver are leading the charge, providing women with the information and tools they need to understand their symptoms and advocate for better care.

Dr. Casperson, in her book You Are Not Broken, emphasizes that women deserve to thrive, not merely survive: “We’ve been told for too long that menopause is something to endure. But it doesn’t have to be that way. Women deserve to know their options, to get the care they need, and to live fully during this phase of life.”

Dr. Haver, in The New Menopause, stresses that managing menopause is about taking control of your health: “Menopause doesn’t have to be debilitating. By focusing on diet, exercise, and the right medical care, women can feel better and more empowered than ever.”

Hormonal Shifts and Their Impact on Health

The hormonal fluctuations that occur during perimenopause and menopause are often at the root of many debilitating symptoms. As estrogen and progesterone levels decline, women may experience a range of issues:

Hot flashes and night sweats are the result of changing estrogen levels, which affect the body’s temperature regulation.
Mood swings and anxiety can stem from the unpredictable fluctuations in both estrogen and progesterone.
Bone density loss and increased risk of osteoporosis are also associated with lower estrogen levels, as estrogen helps protect bone health.

Additionally, the decline in testosterone, though less often discussed, can lead to decreased energy, low libido, and reduced muscle mass.

While these changes are natural, that doesn’t mean they should be ignored. As Dr. Haver notes, “Many of the symptoms associated with menopause can be effectively managed with the right combination of hormone therapy, lifestyle adjustments, and holistic care.”

Jessica Shepherd, an OB-GYN and women’s health expert, emphasizes the importance of understanding these changes: “Menopause is a transitional phase that involves multiple systems in the body, and it’s essential that women have a clear understanding of what’s happening so they can seek the right care.” In her work, Shepherd advocates for a comprehensive approach that goes beyond hormone therapy and includes mental health support and lifestyle modifications.

A Time for Empowerment, Not Endurance

Despite the challenges, perimenopause and menopause can also be a time of empowerment for women. Freed from the demands of the reproductive cycle, many women find this period to be an opportunity to focus on their own needs, prioritize their health, and strengthen their relationships.

Menopause doesn’t have to be a time of suffering. It can be a period of self-discovery and empowerment—a chance to take control of your health, advocate for the care you deserve, and thrive.

Mariella Frostrup, author of Cracking the Menopause, encourages women to shift their perspective: “We need to see menopause not as an ending but as an opportunity—a chance to focus on our health, careers, and relationships in a new way. This isn’t a time to fade into the background; it’s a time to step forward.”

Similarly, Heidi Snyder Flagg, a health advocate and author of Thrive Through Menopause, encourages women to take control of their well-being: “Menopause can be overwhelming, but it doesn’t have to define you. By understanding your symptoms and learning to advocate for yourself, you can emerge stronger and more empowered than ever.”

Moving Forward: Advocating for Yourself

The tide is turning. With more healthcare providers acknowledging the need for comprehensive menopause care, women are beginning to get the help they deserve. But there is still a long way to go. Advocacy for better treatment options, more education for healthcare providers, and increased research into women’s health during menopause is essential.

Mental health therapy can be an invaluable resource for women navigating the perimenopause and menopause transition. Therapy provides a supportive space to build awareness around the physical and emotional changes you're experiencing. A skilled therapist can help you develop strategies to effectively communicate these symptoms to your healthcare providers and advocate for the care you deserve. Moreover, therapy can connect you with providers who are genuinely motivated to listen and address your concerns. Learning to cope with these transitions—both physically and emotionally—is crucial, and mental health therapy offers a framework to build resilience, process the emotional aspects of this life stage, and ensure that you don’t feel alone on this journey.

If you’re struggling with symptoms of perimenopause or menopause, know that you are not alone. You have options and you deserve the quality care that is essential during this time.

Reach out to a provider who listens, explore your treatment options, and take the steps necessary to ensure that this phase of life is one where you thrive, not merely survive.

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