You’re Not Imagining It: Menopause Experience No One Talks About

Menopause. Even the word can feel heavy, right?

If you’re reading this and thinking,
“Something feels off… but I don’t quite know how to explain it,” you’re not alone. Most women I talk to say the same thing. In fact, I said the same thing ‘I don’t feel like myself (IDFLM)’. My periods were still regular my normal stressors had not changed but why was I struggling so much all the time. I was tired, my body composition changed and I was already getting cognitive changes i.e. brain fog – forgetting what I was saying or doing. Statistics show a 40% increase in mental health conditions during this time and no hot flushes aren’t the first thing that women notice at the start.

And why did no one warn me about this stage of life?

Here’s something many women don’t realise perimenopause can start much earlier than expected. For many women, hormonal changes can begin in their late 30s to early 40s – and that’s what it was for me. I didn’t notice that my tinnitus, or food intolerances, low libido or my rage could be signs that I was in perimenopause at 38. Of course, the average age being around 45, but symptoms can show up years before periods become irregular. Menopause itself is defined as 12 consecutive months without a period, which on average occurs around age 51, but the transition before and after matters just as much.

To simplify it:

Perimenopause: The transition phase. Hormones fluctuate, symptoms appear, periods may become irregular. This stage can start as early as 35.

Menopause: One point in time — 12 months without a period.

Post-menopause: The years after menopause, where low estrogen becomes the new baseline. It doesn’t mean that you’re in the clear – pelvic floor dysfunction can become a massive burden in these years

And yes — symptoms can show up in any of these stages.

Brain fog is one of the most common and frustrating symptoms. Studies suggest up to
62% of women report memory issues, poor concentration, or “mental fuzziness” during
perimenopause and menopause. Have you ever walked into a room and forgotten why?
Or struggled to find words mid-sentence? You’re not losing your mind — estrogen plays a role in brain function, and fluctuating levels can absolutely impact cognition.

Bone and muscle health also take a hit. After menopause, women can lose up to 20% of their bone density in the first 5–7 years, significantly increasing the risk of osteoporosis.
In fact, 1 in 2 women over 50 will experience an osteoporosis-related fracture in their lifetime. Muscle mass? From around age 40, women lose approximately 3–8% of muscle mass per decade, and this accelerates after menopause — unless strength training is part of your routine.

And then there’s the pelvic floor — an area that’s still wildly under-discussed. Research
shows up to 50% of women will experience some form of pelvic floor dysfunction in
their lifetime, with risk increasing after menopause due to reduced estrogen affecting muscle and connective tissue. Bladder leaks, urgency, heaviness, or discomfort during exercise are common — but they are not something you just have to accept.

Let’s talk about alcohol for a moment. Many women notice that alcohol suddenly “hits harder” in midlife. There’s a reason for that. Alcohol can worsen hot flushes, disrupt sleep, increase anxiety, and contribute to weight gain — especially around the abdomen. Even moderate intake has been shown to increase breast cancer risk and impair muscle recovery. For some women, reducing alcohol intake can significantly improve symptoms within weeks.

Nutrition matters more than ever during this stage. Increasing protein intake helps
preserve muscle mass, support metabolism, and stabilise blood sugar. Most midlife
women are under-eating protein. Fibre is equally important — higher fibre diets are
linked to better gut health, improved cholesterol, more stable blood sugar, and healthier weight management. Women aiming for 25–30g of fibre per day often notice improvements in digestion, energy, and cravings.

This is where working with an Exercise Physiologist and Menopause Coach can be a game-changer.

Instead of guessing, you get guidance tailored to your symptoms, stage,
and lifestyle. You learn how to strength train safely, protect your pelvic floor, build bone density, manage belly fat without restriction, and fuel your body in a way that actually supports your hormones.

Menopause isn’t the end of your strength — it’s a transition. With the right support, it can be a powerful, empowering chapter. You deserve clarity, confidence, and a body that feels like yours again. And you don’t have to figure it out alone.

Exercise Physiologist & Women’s Health Specialist – Liz Taylor

Director – Revitalize XPP & Thrive Within Menopaus

thrivewithinmenopause@gmail.com.au