Myths and Misconceptions About Menopause

Below are 10 menopause myths I've encountered in my GP work.

Myth 1: Menopause Means You'll Suffer Endless Hot Flushes and Night Sweats

The Truth:

Hot flushes and night sweats are real – but they’re not the eternal inferno many fear. Some women experience the bit of heat, while others might feel like they’re in a spontaneous steam room. Factors like overall health, stress, genetics, BMI and even a bit of British weather can influence their frequency and severity. 

What do they feel like?- Some women describe suddenly feeling warm, and they start having to take off layers, or describe sudden or gradual sweat on the back of their necks, others describe a sudden rising flush of unbearable heat, with or without sweat whilst the people around them are feel ok.

Research, including insights from the SWAN study, shows these symptoms vary as much as our tea and coffee preferences. Many find that tailored management strategies, such as lifestyle tweaks help reduce the discomfort. In short, while a hot flush might sneak up on you like being in a game of paint-balling, relief is often just around the corner. We will dig deeper into why this happens and treatments etc in later blogs.

Further Reading: NICE Guidance NG23 | SWAN Study

Myth 2: Menopause Is Just About Hot Flushes and Mood Swings

The Truth:

Menopause is more than a simple thermostat malfunction – it’s a full-body transformation. Beyond hot flushes and mood swings, many women experience sleep disturbances, cognitive changes, shifts in vaginal health, dry itchy skin, and even metabolic surprises. The range of symptoms can be huge.

UK research shows that various bodily systems can join the menopausal party, each adding its own twist. For some, insomnia, word finding problems, memory lapses (yes I, too, have  also put items in the fridge that don't belong there- although never an iron which I was told recently!) become regular cameos alongside physical changes. 

Recognising the full spectrum of symptoms is key to a balanced, holistic approach. Embracing this broader view transforms the experience from a narrow focus on discomfort to a comprehensive strategy for well-being.

Further Reading: NHS Menopause | Women's Health Concern – Menopause

Myth 3: Hormone Replacement Therapy (HRT) Is a Dangerous Gamble

The Truth:

HRT has long been a topic of heated debate, with many headlines warning of dire consequences. However, modern re-analyses of data (such as from the Women’s Health Initiative and others) have shown that when HRT is prescribed appropriately and tailored to your individual risk, it can safely relieve menopausal symptoms. 

It offers significant relief from hot flushes, vaginal dryness, and other troublesome symptoms. 

In addition, HRT can help protect against osteoporosis, an important benefit for many women. UK guidelines now emphasise that HRT isn’t a one-size-fits-all solution but a carefully monitored treatment option. With proper guidance, it transforms from a supposed health disaster into a valuable ally in managing menopause.

But don't also forget many women chose not to have HRT or can't for various reasons. There are still many things that can help but we will get to that later.

Further Reading: RCOG – Menopause | NHS Menopause treatments

Myth 4: Menopause Automatically Makes You Pack on the Pounds

The Truth:

The notion that menopause will turn you into a walking, talking biscuit tin is more myth than fact. Hormonal shifts can affect metabolism, but weight gain isn’t pre-ordained—your daily choices are the real game-changers. With the right balance of diet and exercise, many women manage to keep those extra pounds in check or even shed them altogether. 

In fact it is far more complex than that and body fat redistribution and metabolic changes all play a role and interact....but more about than in another blog. 

UK public health guidelines champion lifestyle as the secret weapon in this battle.. Ultimately, weight management is about informed daily decisions, not a predetermined fate.

Further Reading: NICE Guidance NG23 | WHC weight gain

Myth 5: All Women Experience Menopause the Same Way

The Truth:

Believing in a one-size-fits-all menopause is as sensible as expecting every cup of tea to taste the same. Every woman’s journey is unique, influenced by her genes, lifestyle, family history and others. While some glide through with barely a blink, others experience a veritable smorgasbord of symptoms.

 UK guidelines champion personalised care because no two women are cut from the same cloth. Customised treatments ensure you’re not handed a generic remedy when you deserve a bespoke plan. Embrace your individuality and demand a treatment that’s as unique as you are.

I'll be looking at this and how to influence your genes in another post in the future and discussing precision medicine...a hot topic at the moment.

Further Reading: NHS Menopause Symptoms

Myth 6: Menopause Marks the End of a Passionate Sex Life

The Truth:

The idea that menopause puts a stop to bedroom bliss is not only outdated—it’s downright laughable. Whilst it absolutely occurs, there are treatments both physical and psychological. The problem can be that such a topic can be really really hard to talk about.

You might experience changes like vaginal dryness or a shift in libido, but these aren’t the final curtain for your sex life. Many women continue to enjoy vibrant, passionate relationships well into their post-menopausal years. 

Treatments like lubricants and local estrogen therapy can work wonders in keeping intimacy alive. A good chinwag with your partner can also rekindle romance. UK resources affirm that sexual health remains a vital part of your overall well-being, proving that romance can evolve rather than end.

As a special well-time dedication to Valentines day my next post will be on this very subject.

Further Reading: NHS Sexual wellbeing | WHC vaginal dryness

Myth 7: Menopause Leads to Inevitable Depression, Anxiety and Brain Fog

The Truth:

While menopause might occasionally cast a gloomy cloud over your thoughts, it isn’t a one-way ticket to permanent depression or brain fog. Most of those bouts of forgetfulness or low mood can be as fleeting as a dodgy Wi-Fi signal.

UK research reveals that these symptoms are usually linked to short-term hormonal shifts rather than long-lasting damage. With smart lifestyle adjustments, supportive counselling, and occasional medication, you can clear the mental clutter.

To help ensure your mental well-being stays strong I’ll also be exploring the role of lifestyle medicine in supporting mental health during menopause in future blogs—so keep your eyes peeled for more insights.

Further Reading: NHS Mood & Mental Health | WHC emotional wellbeing

Myth 8: Menopause Is a Disease Needing a Miracle Cure

The Truth:

Menopause isn’t an illness—it’s a natural, albeit sometimes cranky, stage of life. Think of it as puberty in reverse: a normal progression rather than a medical emergency. UK health authorities, including the NHS, make it clear that the goal is to manage symptoms and maintain a high quality of life—not to “cure” a non-disease. 

Labeling it as a condition to be fixed only invites unnecessary worry and stigma. Embracing menopause as a natural part of ageing leads to more compassionate and effective care. Many women thrive once they ditch the notion of needing a miracle cure.

This is also where lifestyle medicine can come in: it's about helping you to help yourself create and live your best life. So together we can piece together the jigsaw of wellbeing- both with medical treatment and embracing lifestyle changes so you are the best YOU, you can be.

Further Reading: Menopause matters

Myth 9: Natural Remedies Always Beat Medical Treatments

The Truth:

There’s a charming belief that “natural” automatically means “better,” but when it comes to managing menopause, not every herb or home remedy comes with robust evidence. Some natural treatments are indeed supported by solid research, while others remain little more than old wives’ tales. Evidence suggests that combining proven medical treatments with sensible natural approaches often yields the best results.

I plan to cover what you can safely use—and what truly works—in a future blog drawing on my lifestyle diploma knowledge. In the end, your health deserves a balanced strategy that’s as nuanced as it is natural.

Further Reading: NHS other options

Myth 10: Menopause Means Your Health Will Spiral Out of Control

The Truth:

Despite doomsday headlines, menopause doesn’t set your health on an irreversible downward slide. Many women continue to lead vibrant, active lives long after the menopausal curtain falls. 

Preventative care and a balanced lifestyle are your secret weapons against any health downturn. And even if you already have chronic disease you can still take back control with lifestyle change to improve your situation here and now. I want to help you get there.

UK guidelines stress that ageing is natural and, with proactive management, need not result in a crisis. Rather than spiralling, many women discover fresh opportunities for self-care and personal growth during this transition. With the right support, menopause is just another chapter in your epic life story.

And remember we may be in the post-menopausal phase for upto a third of our lives, don't we want it to be the best it can be?

Further Reading: NHS Live well

Further Resources

For additional information, explore these Women's Health Concern fact sheets for clear, concise guidance on various aspects of women's health—including menopause:

• Women's Health Concern Fact Sheets
• Women's Health Concern – Menopause

Stay informed, stay empowered, and remember: even if menopause feels as unpredictable as a British summer, a hearty dose of evidence – and a good laugh – can make all the difference.