The experience of perimenopause and menopause is a life-stage that will affect the vast majority of women and people with a female reproductive system.

During the consultation we did in partnership with Women’s Health Loddon Mallee for the Long Story Short report, we heard that community awareness around menopause is low. The people we spoke to want more education around menopause, for both mature people and young people.

Below is an introductory guide to menopause. Information has been gathered from the Australasian Menopause Society and WHGNE’s own Straightforward Guide to Menopause. 

What is menopause?

Menopause is a natural change when your periods have stopped for more than a year. Women and people with a female reproductive system usually begin to go through this between 45 and 55 years of age, but symptoms can begin earlier.  Perimenopause describes the time immediately preceding menopause, when the symptoms first appear, prior to the end of menstruation. The change can take a while to fully occur, ranging from a few months to even 10-years. Menopause happens when your ovaries start to run out of eggs.

Symptoms can include:

• Your periods changing, such as becoming heavier, lighter or not coming each month.
• Sore breasts.
• Hot flushes.
• Vaginal dryness.
• Extra hair on the face or body.
• Weight gain.
• Itchy skin.
• Mood changes, including forgetfulness, anger or worry.
• Finding it hard to sleep or feeling more tired than normal.

It is important to know that not everyone experiences these changes and that everyone’s experience of perimenopause and menopause is different.

How to treat symptoms of perimenopause and menopause?

Like many sexual and reproductive health experiences, perimenopause and menopause are not always well understood in the community, even by some health professionals. Empowering yourself with information and advocating for yourself in healthcare, professional and social settings is sometimes necessary, while work towards creating a system that supports women’s health and wellbeing in all areas of life continues.

Systemic and social change to support women going through menopause includes:

• Ensuring sexual and reproductive health at all life stages is prioritised through access to information and best-practice healthcare.
• Destigmatising conversations around perimenopause and menopause in the community.
• Incentivising healthcare professionals to build their capacity to support patients experiencing perimenopause and menopause.
• Embedding flexible policies and practices in professional settings that support women to continue to work throughout perimenopause and menopause.
• Resourcing research into treatments and relief of menopausal symptoms.
• Ensuring referral pathways are accessible for women requiring mental health or social support during perimenopause and menopause.

Some ways that might support individuals through the transition through menopause include:

• Have regular health checks and talk to your doctor about changes that stop you doing usual activities.
• Practice self-care and be aware of the link between mental health and menopause – talk to someone if you are feeling down.
• Find out about your workplace policies around wellbeing and support.
• Continuing to take contraception until periods stop for a whole year – talk to your GP.
• Where possible, eat a balanced diet with plenty of vegetables, fruit and whole grains.
• Be active in ways that are accessible to you.
• Keep hydrated.
• Use lightweight clothing and bedding to reduce hot sweats.
• Try and get quality sleep.
• Avoid food or drink that you find triggers hot flushes.
• Connect with people you know and hear about their experiences.