Menopause

So, what is menopause?

Menopause marks the natural end of a woman’s reproductive years. It is officially defined as the point when you’ve gone 12 consecutive months without a menstrual period — and it typically occurs between the ages of 45 and 55.

But menopause isn’t just a moment — it’s a transition that happens over time, influenced by changes in hormone levels, particularly a gradual decline in oestrogen and progesterone.

We often divide this transition into three phases:

1. Pre-menopause: hormones may begin to shift, but menstrual cycles are still regular.
2. Perimenopause: this is the time leading up to menopause. Periods become irregular, and symptoms like hot flashes, mood swings, poor sleep, or changes in energy and libido may begin. This stage can last several years [1, 2].
3. Post-menopause: begins once periods have stopped for a full year. Hormone levels stabilise at a lower level, and the risk of long-term health concerns like osteoporosis and heart disease increases [5].

Menopause is a natural biological process, but it can also be triggered prematurely by medical interventions such as chemotherapy or surgical removal of the ovaries [5].

It’s more than hot flushes

The changes associated with menopause are not limited to the reproductive system. In fact, fluctuating and declining oestrogen levels affect almost every system in the body.

Symptoms may include:

• Sleep disturbances and night sweats
• Mood changes, including anxiety and depression [1]
• Difficulty concentrating (‘brain fog’) [1, 2]
• Weight gain, particularly around the abdomen [2]
• Joint pain or stiffness [2]
• Changes in libido and sexual comfort [4]
• Vaginal dryness and urinary discomfort [4, 6]

Beyond the symptoms: long-term health impacts

Lower oestrogen levels during and after menopause can have significant long-term health implications like a higher chance for developing conditions like cardiovascular disease and osteoporosis [5].

These risks highlight the importance of a proactive approach to health, focusing not only on symptom relief but also on long-term wellbeing. A healthy diet, regular physical activity, and avoiding smoking are essential foundations.

What are your options?

The good news: support is available!

• Various types of medication or Hormone Replacement Therapy (HRT) are shown to help manage symptoms and decrease risks. This must always be a shared decision between you and your healthcare provider [6].
• Lifestyle changes can make a real difference. A balanced diet, regular exercise, good sleep hygiene, and stress reduction all support hormonal balance and overall well-being.
• Strength training is one of the most powerful tools for women navigating menopause and beyond. As oestrogen levels decline, the risk of bone loss, muscle loss (sarcopenia), and joint instability increases—raising the likelihood of falls, fractures, and reduced mobility [7].

Why strength training?

Incorporating strength or resistance training 2 to 3 times per week has been shown to [7]:

• Maintain or increase bone density, reducing the risk of osteoporosis and fractures
• Preserve and build muscle mass, supporting metabolism and balance
• Improve joint function and posture, helping with daily activities and pain prevention
• Enhance mental well-being, reducing anxiety, depressive symptoms, and improving confidence
• Support cardiovascular health, especially when combined with aerobic movement

At Waves, we work with women navigating menopause in both our Clinical Gym and Pilates settings. Whether you’re looking for targeted strength work, pelvic floor support, or mindful movement, our multidisciplinary team is here to guide you in a way that respects your body and goals.