Your guide to all things Menopause!

Welcome to our Menopause Knowledge Hub! We're here to help you navigate the transformative journey known as menopause.

Whether you're approaching this phase, in the midst of it, or supporting a loved one through it, understanding menopause is essential and quite frankly, not talked about enough! It might seem like uncharted territory, but with the right knowledge and support, you don’t have to suffer through it! Let's break the stigma and get the facts straight. We're here to make it easy and approachable for everyone!

Understanding Menopause and Perimenopause

Perimenopause/Menopause is a hugely significant and vastly underestimated life transition for individuals with female bodies, marking the end of their reproductive years. It's a bit like nature's way of saying,
"You've done your part; it's time for a new chapter!"

In a nutshell...


Perimenopause usually occurs in your late 40s to early 50s, but it can happen earlier or later and can last for several years. It’s the stage leading up to menopause and can bring with it, a variety of symptoms (some nicer than others) due to a person's ovaries gradually producing fewer hormones, particularly oestrogen and progesterone.

This hormonal fluctuation can lead to various physical and emotional symptoms, like hot flashes, mood swings, anxiety, sore nipples, brain fog, irritability, itchy skin, sleep irregularities and irregular periods.


Menopause on the other hand, is generally defined by the absence of a menstrual period for 12 consecutive months. It typically occurs around the age of 51, but the age of onset can vary.

Menopause signifies the end of a person's reproductive capability once and for all, because the ovaries have stopped releasing eggs (ovulation) and the production of oestrogen and progesterone has significantly decreased. Physical and emotional symptoms can continue to occur right up until postmenopause.


Postmenopause is the phase that follows menopause, where many of these symptoms begin to ease
(thank god!).

The Power of Hormones

Our friends the hormones play a significant role in menopause, just as they did in earlier life stages. Here's a brief overview of the hormones involved:

Illustration of the chemical structure of Estrogen


Oestrogen levels decline during menopause and impact various aspects of your health. It affects bone density, skin elasticity, and vaginal moisture, among other things.

Illustration of the chemical structure of Progesterone


Progesterone also decreases during menopause. It influences menstrual cycles and can contribute to mood swings and changes in sleep patterns.

Illustration of the chemical structure of Testosterone


While typically associated with males, testosterone is present in females too. It can influence libido and energy levels, and its decline may affect these aspects during menopause.

The hormonal changes during menopause can affect your body, mind, and emotions. Understanding these hormonal changes can help you make informed decisions about managing menopausal symptoms and maintaining overall well-being. Although it's a natural part of life's journey, for some, without all the info, it can be somewhat of a nightmare!

So let’s step you through it.

Navigating the Menopausal Journey

Perimenopause/Menopause is a unique journey for each person, but there are some common threads. Just when you thought you were out of the woods, here's what you can expect during this transformative and sometimes challenging time:

Hot Flashes

These sudden surges of heat and sweating are like your body's way of reminding you that change is afoot.

Helpful Tips: 

Dress in layers to easily adjust to temperature changes. Use a portable fan or cool cloth for instant relief. Avoid triggers like caffeine, spicy foods, and alcohol. Consider hormone therapy or non-hormonal treatments if hot flashes are severe.
Mood Swings

Hormonal fluctuations can bring mood swings and emotional ups and downs. It's okay to embrace those feelings and seek support when needed.

Helpful Tips: 

Practice mindfulness and relaxation techniques.
Maintain a regular sleep schedule to improve mood stability.
Seek support from a therapist or counsellor if needed.

Sleep Disruptions

Menopause might bring sleep challenges, like insomnia or restless nights. Prioritising good sleep hygiene can help.

Helpful Tips: 

Create a calming bedtime routine. Keep your bedroom dark and cool. Limit screen time before bed.

Change in Libido

Your sex drive can change during menopause (not always for the better, unfortunately), and that's completely normal. Open communication with your partner is key.

Helpful Tips: 

Communicate openly with your partner about your needs and desires. Explore intimacy in different ways beyond traditional sex.

Each stage can bring a variety of symptoms that may impact your daily life, so don't be too proud to do something about them because help is at hand!

Bone Health

Oestrogen helps keep your bones strong, and its decline during menopause can increase the risk of osteoporosis. Talk to your healthcare provider about bone health strategies.

Helpful Tips: 

Ensure an adequate intake of calcium and vitamin D through diet or supplements. Engage in weight-bearing exercises to support bone density.

Weight Change

Some individuals experience weight gain during menopause for seemingly absolutely no reason. Staying active and making dietary adjustments can help maintain a healthy weight but if that doesn’t seem to be working, it might be worth looking for more support in the form of supplements or HRT.

Helpful Tips: 

Focus on a balanced diet with lean proteins and whole grains. Be open to the fact that what you used to be able to eat, might not fly for you anymore. Incorporate regular physical activity into your routine.

Skin and Hair Changes

Hormonal shifts can impact your skin and hair. Dry and itchy skin are super common. Skincare routines and self-care practices can help to mitigate these changes.

Helpful Tips: 

Develop a skincare routine tailored to your changing skin. Consult a dermatologist for specific concerns. Experiment with new hairstyles and haircare products.

Vaginal Changes

Decreased oestrogen levels can lead to vaginal dryness and discomfort. Lubricants and hormone therapy options are available.

Helpful Tips: 

Use water-based lubricants or vaginal moisturisers. Talk to your healthcare provider about hormone therapy options

Heart Health

Menopause can affect heart health, so it's essential to maintain a heart-healthy lifestyle through diet and exercise.

Helpful Tips: 

Eat a heart-healthy diet with plenty of fruits, vegetables, and whole grains. Engage in regular cardiovascular exercise.

Memory and Cognitive Changes

Some individuals notice changes in memory and cognitive function, commonly referred to as ‘brain fog’. Staying mentally active and seeking support can help manage these changes.

Helpful Tips: 

Stay mentally active through puzzles, reading, or learning new skills. Discuss any concerning cognitive changes with your healthcare provider.

Remember, managing menopausal symptoms is about finding what works best for you. Don't hesitate to seek professional guidance and support to navigate this transition effectively.

Your Menopause Toolkit: What you NEED to Know

So now you’ve got a pretty healthy understanding of all the things that can go down during this transitional phase, let’s look at some tips for embracing it:

Educate Yourself: Stay informed about menopause and its effects on your body and mind. Understanding menopause and its effects can empower you to make informed decisions. There’s heaps of books and people popping up online and on insta now as a half decent place to start. 

Prioritise Self-Care: Create a self-care plan that includes stress management, physical activity, and relaxation techniques. Take time for self-care practices like meditation, yoga, and relaxation techniques to manage stress.
Explore strategies to improve sleep quality and establish a consistent sleep routine.

Open Communication: Maintain open communication with your partner about your needs, desires, and experiences.

Balanced Diet: Maintain a balanced diet rich in calcium and vitamin D for bone health. Unfortunately the old metabolism ain't what it used to be!
Stay Active: Regular exercise (whatever that looks like to you) helps alleviate symptoms and supports overall health, but don’t be surprised or beat yourself up if you’re not ‘feeling it’ like you used to!

Seek Support:
Connect with friends, family, or support groups to share experiences and find emotional support. Don’t underestimate this part! Seek support from a therapist or counsellor if mood swings or emotional challenges arise.

Hormone Therapy:
If considering hormone therapy, gather information about the potential benefits and risks. If appropriate for you, hormone therapy can alleviate symptoms, but it's essential to discuss risks and benefits with your healthcare provider. There are also lots of natural alternatives too if that’s more your style.

Regular Check-ups: Stay in touch with your healthcare provider for routine check-ups and screenings.

Remember, menopause is a new chapter filled with opportunities for growth, self-discovery, and continued well-being. Embrace it with open arms, and know that you're not alone on this journey.

Access to Period Products: A Basic Human Right

Imagine not being able to afford period products.

It's a reality for many people around the world, even here in Australia. Those experiencing period poverty often resort to using uncomfortable substitutes like socks, toilet paper or newspaper. This situation can lead to missing school, affecting education and grades.

But here's the good news—access to period products should be a basic human right, and there are organisations working to ensure everyone has what they need to get through their period. Organisations like us! Let's support efforts to make periods manageable with comfort and dignity for all.