Menopause is NOT one-size-fits-all

What we may not be getting right in today's menopause conversation

As a woman who has been supporting other women for over 10 years now, I am really excited about the significant progress we have made in recognizing, supporting and celebrating the menopause transition. Menopause is now a topic of open discussion, no longer just whispered about in private. Influential figures like Oprah, Gwyneth, Michelle, and Halle have all helped bring it to the forefront of conversation.

Excitingly, revisited research has shed light on Menopause Hormone Therapy (MHT), suggesting it carries a low risk of adverse effects for managing hot flashes, night sweats, and other menopausal symptoms in women under 60. Additionally, MHT may offer benefits for bone health and heart disease. This is transformative for women who have long been denied access to accurate information about MHT.

However, a concerning myth has emerged:

"MHT is essential for all women in menopause."

Let’s clarify. Menopause is a journey that can last 10 to 20 years, marked by ever-changing symptoms. Many health concerns during this time can be effectively managed through self-care and dietary adjustments. Women who choose not to pursue MHT, those who do not respond well to it, or those who aren’t suitable candidates can still find relief through other means. Notably, women over 60, those who have been without a period for over ten years, and those with certain health conditions—including liver, heart, or kidney issues, as well as specific cancers like breast cancer—may not be ideal candidates for MHT.

Menopause is not a medical condition or a deficiency. Adding hormones does not reverse the aging process. The landscape of MHT is complex and highly individualized. It’s crucial for women to remember this, especially when they see social media filled with testimonials from friends or influencers touting MHT as the only solution.

In addition, menopause conversations can sometimes fail to include the experiences and health needs of diverse populations, including women of different races, ethnicities, sexual orientation and socioeconomic backgrounds. This limits understanding and individualized support for all women going through menopause.

Menopause is a natural life phase that can empower women to emerge stronger, healthier, and more confident—regardless of whether they choose MHT.

Whether you opt for MHT or not, embracing individual strategies to balance hormone levels is key. A plant-forward, nutrient-rich diet can enhance the effects of MHT. Even if you choose MHT, you still need calcium and other bone-supporting nutrients, along with strength training, to combat bone density loss.

Every woman—regardless of her approach to MHT—can empower herself with a holistic menopause strategy. This includes dietary changes, exercise, stress management, herbal remedies, sleep hygiene, and a positive mindset. Together, these practices can help you navigate menopause like a boss, prevent chronic disease, and age with the strength and confidence you deserve!