Menopause is a natural part of life, yet for many people it can feel anything but straightforward. It’s often described in very simple terms, but the reality is that it affects the body in a variety of ways: physically, mentally, and emotionally.
For something that every woman will experience, it’s still not always spoken about openly. That can leave many feeling unsure about what’s normal, what’s not, and what they can actually do to feel better.
This guide is here to make things clearer, simpler, and more manageable.
What is menopause?
Menopause marks the point at which your periods stop permanently. It is officially diagnosed after 12 consecutive months without a period.
However, menopause itself is just one moment in a much longer process. The phase leading up to it is called perimenopause, and this is when most symptoms begin. During this time, hormone levels, particularly oestrogen, start to fluctuate rather than decline in a straight line.
These hormonal changes can begin several years before your periods stop, which is why some people notice symptoms in their early 40s or even sooner.
After menopause, the body continues to adjust to lower hormone levels. This stage is often referred to as postmenopause.
How can it affect you?
Menopause affects everyone differently. Some people move through it with minimal disruption, while others find it significantly impacts their day-to-day life.
One of the reasons it can feel unpredictable is because hormones influence many systems in the body, not just reproductive health.
Common symptoms include:
- Hot flushes and night sweats, sometimes intense and sudden
- Changes in sleep, including difficulty falling or staying asleep
- Increased fatigue, even after resting
- Joint pain, stiffness, or a feeling of reduced mobility
- Changes in mood, such as anxiety, irritability, or low mood
- Brain fog or difficulty concentrating
- Reduced muscle strength and slower recovery from activity
- Changes in body composition, often with increased fat around the abdomen
You may notice physical changes, but also a shift in how your body feels during everyday activities, whether that’s exercise, work, or simply getting through your daily routine.
What often goes unspoken
While some symptoms are widely recognised, others are rarely discussed yet they can have just as much impact.
For example, many people experience:
- A loss of confidence in their body, especially if movement feels different or harder
- A drop in motivation to exercise, often linked to fatigue or discomfort
- Pelvic floor changes, including leaking, urgency, or reduced control
- Feeling less stable or coordinated during movement
- A sense that recovery takes longer than it used to
There can also be an emotional side that isn’t always acknowledged. Some people feel frustrated, disconnected from their body, or unsure how to adapt to these changes.
Because these experiences aren’t always talked about, it’s easy to assume you’re the only one dealing with them but they are very common.
Myth vs Fact
There are a lot of misconceptions around menopause, which can make it harder to know what to expect or how to manage it.
Myth: Menopause is just about hot flushes
Fact: While hot flushes are common, menopause can affect sleep, joints, mood, energy levels, and overall physical function.
Myth: You should slow down and avoid exercise
Fact: Staying active is one of the most effective ways to manage symptoms and support long-term health.
Myth: Weight gain is unavoidable and uncontrollable
Fact: While body composition can change, strength training and regular movement can help manage this.
Myth: Losing strength and fitness is inevitable
Fact: With the right type of training, you can maintain and even build strength during and after menopause.
Myth: It’s something you just have to put up with
Fact: There are many ways to manage symptoms and improve how you feel, from lifestyle changes to professional support.
What Can Physios Help With During Menopause?
Physiotherapy is often associated with injury recovery, but it can also play a key role in helping you navigate menopause more comfortably and confidently.
During this stage of life, your body may respond differently to movement, load, and recovery. A physiotherapist can help you understand these changes and guide you in adapting your routine.
Support may include:
Strength and Resistance Training
Hormonal changes can lead to a gradual loss of muscle mass and bone density. A structured strength programme helps maintain and build strength, support joint health, and reduce injury risk.
Joint Pain and Stiffness Management
If you’re experiencing aches or reduced mobility, targeted exercises can help improve joint function and reduce discomfort.
Pelvic Floor Rehabilitation
Menopause can affect pelvic floor function, leading to symptoms such as leaking or urgency. Physiotherapy can provide specific exercises and strategies to improve control and confidence. At Physio Health Therapy we also provide Pilates classes – geared towards people going through menopause. If you prefer the privacy of your own 1:1 class we also can do this.
Improving Movement and Technique
If exercise feels harder or different than before, it may be down to changes in strength or coordination. Small adjustments in how you move can make a big difference.
Balance and Stability Training
Changes in muscle strength and coordination can affect balance. Working on this helps reduce the risk of falls and improves overall confidence in movement.
Building a Sustainable Routine
Perhaps most importantly, physiotherapy helps you find an approach to exercise that works for your body now, not what worked 10 or 20 years ago.
Looking Ahead
Menopause is not the end of being active, strong, or capable, it’s simply a transition that requires a slightly different approach.
Engaging with Pilates sooner rather than later can help to regulate the blow of menopause. Check out our Pilates Classes, the first one is free so what have you got to lose?
Understanding what’s happening in your body allows you to respond to it, rather than feel limited by it.
With the right guidance, you can continue to move well, build strength, and feel confident in your body. Small, consistent steps can make a big difference over time.