What's The One Thing You Wish Women Knew About The Menopause Whatever Their Age?

Whether you’re in your 30s, noticing subtle changes, or well into post-menopause, one thing’s for sure: there’s no single version of the menopause experience. Yet understanding what’s happening in our bodies  - and our minds - can make the transition smoother, more empowering, and even transformative.

 

 

The more we talk about it, the more we realise menopause isn’t a moment, and it’s a phase of life that deserves knowledge, compassion, and better conversation. 

So, we turned to five local experts working across nutrition, counselling, physiotherapy, and coaching to share the one thing they wish every woman knew. 

Here’s what they shared.

 

 

Sarah Gale.

Sarah Gale is a registered nutritionist and women’s hormone specialist. She helps women understand and support their hormonal health through practical nutrition, education and lifestyle advice.

Sarah’s message is simple: support your hormones early.

"I really wish more women knew that hormone shifts can start happening as early as 35 and the earlier we begin preparing and supporting our hormones, the easier the transition into menopause can be. 

By understanding what’s happening in our bodies, we can make adjustments to our diet and lifestyle that help us manage the changes with more ease and fewer symptoms.

Menopause doesn’t have to feel like a surprise and it’s never too late to start supporting yourself. I really love the saying 'The best time to plant a tree was 10 years ago but the second-best time is now.'”

 

 

Shwetanjali Bhagra.

Shwetanjali Bhagra is a physiotherapist specialising in women’s health at First Contact Health. She supports women through every stage of life with a focus on pelvic health, movement, and strength.

Shwetanjali’s focus? Strength and understanding.

"Menopause isn’t a signal of decline. It’s a powerful biological transition. Every woman should know that these changes affect far more than reproductive health and this is the time to focus on building a stronger, more resilient body for the years ahead.

As estrogen levels fall, collagen and tendon elasticity also reduce, influencing strength, recovery, and joint stability. That’s why midlife aches or stiffness often appear - not as signs of weakness, but as cues to move differently and train smarter.

With the right understanding, support, and lifestyle adjustments, this can be a phase of renewal, clarity, and strength. Understanding your body’s shifting physiology gives you control, not limitation. Strength training, protein-rich nutrition, and consistent movement can rebuild resilience and preserve function. 

Menopause isn’t the end of strength - it’s the start of intentional health. Embrace this phase with knowledge and confidence. Your body isn’t failing; it’s evolving and it’s capable of becoming stronger, steadier, and more powerful than ever before."

 

 

Dani Barnett.

Dani Barnett is a certified menopause coach and founder of Unpaused. She believes that knowledge is power and she uses her personal and professional experience to empower women to take control of their health through midlife and beyond. 

Dani's insight comes from lived experience.

"There’s so much I wish women knew about perimenopause and menopause - and so much I wish I’d known before having my ovaries removed due to a BRCA2 gene mutation!

I thought I was prepared: I expected hot flushes, mood swings, and even the increased risk of osteoporosis. But what I didn’t know was that removing my ovaries before natural menopause age significantly increased my risk of cardiovascular related disease to 85% (and cardiovascular disease is one of the leading causes of death in women leading causes of death in women in the UK).

Menopause, whether natural or surgical, is a major health transition, and women deserve better information, support, and conversation. That’s why I created Unpaused. It's a space to educate, share, and empower women to take control of their health and thrive through midlife and beyond.

We don’t stop here - we move forward, informed and stronger."

 

 

Sophie Shand.

Sophie Shand is a lifestyle, health and nutrition coach at Fuller Nutrition. She supports women to set boundaries, restore balance, and build lasting wellbeing through food, mindset, and lifestyle.

Sophie believes this phase is all about boundaries, truth, and balance.

"Without fierce boundaries, the menopausal rollercoaster of highs and lows can quickly lead to burnout. One minute you feel rage that makes you want to ‘burn the house down’, the next you’re craving solitude and moments later, dancing with joy around a campfire.

At this stage, people-pleasing must fall away. Your oxygen mask goes on first: you are your number one priority, and clear communication is essential. 

Your “truth radar” and “no-fluff-o-meter” need to be switched on so you can conserve energy, trust your inner wisdom, and be guided by those who can support your transformation.

You can’t keep the same pace as before - your system is more sensitive and burnout can creep up more quickly. Slowing down may feel like bitter medicine, but it’s how you build the harmonious health and consistent energy needed for the decades ahead - to lead, serve, and empower others with your wisdom and experience."

 

 

Alysa Rixon.

Alysa Rixon is an integrative counsellor and founder of Ouro Counselling. She works with women navigating life transitions, helping them reconnect with self-worth, identity, and emotional wellbeing.

For Alysa, menopause is an opportunity for self discovery.

"Menopause is not an ending - it’s a powerful transition. It’s a chance to redefine who you are beyond roles, expectations, or the noise of comparison.

Your body is changing, yes, but so can your sense of purpose, confidence, and clarity. This phase can be a catalyst for self-discovery, a moment to pause and realign with what truly matters.

The more we understand and talk about menopause, the more we realise it’s not something to endure quietly, but to navigate consciously - with strength, curiosity, and a deep respect for ourselves."

 

A Shared Journey.

If there’s one message running through each of these insights, it’s that menopause isn’t something to fear or hide from. It’s something to understand.

Whether that means learning about your hormones, building strength, setting boundaries, or seeking the right support, this chapter can be one of renewal rather than retreat.

The more we talk, share, and educate, the better we all move through it, together.