EP 9 - Menopause Myths & Real Solutions w: Mr. Menopause (audio)
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Tafiq Akhir aka Mr. Menopause: [00:00:00] Are your hot flashes making you feel like you're living in a furnace? Does brain fog have you second guessing your mind? Or maybe the scale keeps creeping up despite your best efforts? Well, if you're nodding your head right now, will stick with me because what you don't know about menopause could be the very thing holding you back from feeling vibrant, confident, and in control.
But today we're gonna change that together. Welcome to the Mr. Menopause Show.
Picture this, it's 3:00 AM you're awake again, sheets damp from night sweats. You're staring at the ceiling as your mind with worries about family, your work, or simply how exhausted you'll feel tomorrow. Or maybe you're in the middle of a meeting when a sudden wave of heat floods your body. [00:01:00] Leaving you fanning yourself desperately heart pounding and wondering if everyone can see the sweat dripping down your temples.
And then there's the daily frustration of searching for a word, mid-sentence. Your mind going blank as brain fog robs you of your sharpness and confidence. And if any of this sounds painfully familiar, I want you to know you're not alone. Millions of women navigate these silent battles every day, often without answer, support, or even a clue that it's connected to menopause.
Well, I'm Ika Ki Mr. Menopause A certified and award-winning menopause and healthy aging specialist and host of the Mr. Menopause Show. And look. I know how isolating, frightening, and disheartening that can feel, not just because I've heard it from thousands of women that I've helped over the past two decades, but because I witnessed it in month in, in.
The most personal way possible, right through my mom, and let me take you back to the night. That was basically the [00:02:00] introduction to what would become my life's mission. I was a teenager in Cleveland, and we were snowed in because of one of the worst snow storms at the time that shut our city down. My sister and I were sitting at our kitchen table and we heard this strange laboring breathing sound coming from my mom's bedroom.
Sh. Sh. Curious and worried. My sister and I, we knocked and then we opened the door, and there was my mother standing in her underwear by an open window drenched in sweat, desperate for relief from a hot flash that was so relentless that even the freezing cold wind is snow blowing into her room. Gave her no relief.
She was just so unhappy, frustrated, trying to grasp for air, and she was struggling. But you know, the hot flashes, they weren't her only challenge. My mom faced unexplained weight gain, pounding headaches, osteoporosis, and high blood pressure that kept [00:03:00] climbing. All before the age of 50. And what did her doctors offer?
Vague advice, like exercise more or another prescription, never explanations or real support. That night changed everything for me because I watched the strongest woman I know. Reduced to desperation, suffering alone in a fog of shame and confusion. And I've since learned from working with thousands of women since then that menopause iss most significant cost isn't just the physical discomfort or the missed work days.
It's the emotional weight that can crush your joy, your confidence, and even your relationships. You know, it's waking up every morning already exhausted, knowing that you'll spend your day fighting through fog, fighting tears, and fighting your own body, wondering if you're losing your mind. And it's the anxiety that creeps in before meetings because you can't trust your memory to hold a thought.
It's the guilt of [00:04:00] snapping at your kids or your partner over nothing, and then lying, awake, replaying every word, feeling like you're failing the people you love. It's a feeling of your sense of identity slipping away as the body that you've known for decades changes overnight, leaving you, staring at your reflection and thinking, who is this?
It's fearing intimacy because of pain or discomfort, then feeling distance growing between you and your partner, making you question your worth and desirability, and it's the deep and profound loneliness of thinking. No one else could possibly understand what you're going through because everyone around you seems fine and no one's talking about it.
See, the cost of silence is feeling invisible in your own life. It's questioning your competency, your value, your purpose, all because no one taught you what menopause really is or even how to prepare for it. And that cost goes far [00:05:00] beyond you. By the way, you know a groundbreaking 2021 Mayo Clinic study found that untreated menopause symptoms cost American women.
1.8 billion a year in lost productivity. But what that number doesn't capture is what's happening at home. The missed family dinners, the friendships faded because you're too exhausted to connect the hobbies abandon because you can't find the energy or the focus anymore. And when women are forced to leave or step back from their careers, it's not just a paycheck that's lost, it's a piece of themselves.
A sense of purpose, pride, and contribution, and the opportunity to mentor others and to create and to build as well see, when you add it all up, the cost of silence is staggering. Not just in dollars, but in dreams. Deferred confidence eroded in years of life spent surviving instead of thriving. This is why we must all speak up.
All of us. That's why [00:06:00] awareness isn't optional. It's everything. Because when you understand what's happening in your body, ladies, you stop blaming yourself. You start asking better questions, seeking real support and making choices that protect your health and your happiness. And when you speak up, you give other women permission to do the same.
Breaking the silence for your daughters, nieces, friends, and every woman who comes after you. So why is menopause still misunderstood? Well consider this in 2022. A survey by bonafide in Harris Poll, nearly half of women said menopause negatively affected their work performance, yet 82% had never received any menopause education before symptoms began.
I. According to the Menopause Society, menopause can cause dozens of symptoms. And by the way, those include lesser known symptoms and side effects like burning sensations in your mouth, tingling extremities or frozen shoulder. Yet many doctors and [00:07:00] women themselves don't realize these are menopause symptoms.
As Dr. Stephanie Fion, medical Director of Menopause Society says. Menopause is inevitable, but suffering through it is not yet. When awareness is lacking, suffering becomes the norm. See, menopause isn't a single moment. It's a journey through three powerful stages that women will experience perimenopause.
The years of hormonal fluctuation leading up to your last period can begin as early as your thirties and last anywhere from three to 15 years. Then there's menopause itself defined as 12 consecutive months without menstruation. And then we move to post menopause the years after menopause. When hormone levels stabilize at new lows and maintaining bone, heart, and brain health becomes even more crucial.
Now. Every woman's journey through these stages is unique. Some face mild changes while others experience daily [00:08:00] life disrupting symptoms. Another important point is not to ignore your symptoms or blame them on age alone. See, most expect hot flashes or irregular periods, but did you know that menopause can also cause unexplained weight gain around your waistline, brain fog and forgetfulness?
Heart palpitations, tingling sensations in your hands and feet, changes in your taste, or even your dental health, as well as joint stiffness and unexplained muscle aches to name a few. See, too often women blame themselves or assume that they're just getting old, but these are real hormonally driven changes that can and should be managed, and the research continues to show the hidden burden of menopause.
I mentioned earlier I. That 1.8 million in, in productivity is lost every year. Right? Let that sink in because the price of silence and stigma isn't just personal, it's economic affecting families, [00:09:00] businesses, and entire communities as well. A 2023 British Menopause Society report also revealed that nearly one in five women consider leaving their job due to menopause symptoms, yet only 11% of workplaces had policies or training to support them.
This gap is shocking, and it's also why awareness is more than just self care. It's social change. In fact, renowned menopause researcher, Dr. Jen Gunter says, menopause education is essential. It should be like sex ed. Everyone needs it. Whether you experience menopause or not, look, menopause doesn't just affect individuals.
It affects marriages, workplaces, families, and society. And when we stay silent. Everyone loses, but there is power in awareness. See, awareness is like flipping on a light in a dark room. Suddenly you see what's been tripping you up and realize it's not your fault. It's your body's signal [00:10:00] that it needs support.
I believe Maya Angelou was the one who said that when you know better, you can do better. And when it comes to menopause, awareness is the difference between suffering and silence and stepping into your power. Now I wanna share some of my clients' experiences with you that went through my menopause made simple experience, which actually demonstrates the power of awareness and self-advocacy.
I. My client, Maria, once felt change to hot flashes every 30 minutes. Her life hijacked it by discomfort constantly. After 12 weeks working together on lifestyle changes, she called me celebrating. She said, tfi, I don't have hot flashes anymore. Can you believe it? No more hot flashes. And then Darlene, who once saw menopause as something shameful to hide, now talks openly with friends and says.
I feel liberated and supported now through this stage of life. And then Heidi discovered that her aches, fatigue and brain fog [00:11:00] weren't random signs of weakness or getting old. They were menopause symptoms that she could manage once she understood them. Now before we take a short break, I want you to open your Mr.
Menopause Show Companion workbook. Now, if you haven't downloaded it yet, you can find the link in the video description or by scanning the QR code if there is one displayed on the screen. Turn to the symptom awareness section and write down three symptoms that you've been experienced, even the ones that you thought were unrelated to menopause.
Use this base to reflect honestly and without judgment, because this exercise is your first step from confusion to clarity, from feeling powerless to feeling prepared. Now, when we come back, I'll share simple research back strategies to manage menopause symptoms holistically so you can move beyond merely coping and start thriving.[00:12:00]
Clients are raving about Tafi. Ahi, widely known as Mr. Menopause for helping them manage menopause and healthy aging with confidence, grace, and complete autonomy. Don't just take my word for it. Listen for yourself, like don't have flashes to fake. I don't have hot flashes. That's crazy. Isn't that great? I have diabetes.
My A1C, which is the amount of sugar you have in your blood over a three month period. Was an 8.6, which is horrible. It's just really, really awful. And so I went to the doctor like a week and a half after the eight week program, and it was a 5.6. Now that's better than normal people have. My doctor took me off medication.
It's just crazy. Uh, I sleep better. Absolutely. I have a lot more energy during the day. I highly recommend it for those who are struggling with, um, with weight loss, obesity, high blood pressure, high cholesterol, high blood sugar [00:13:00] because my numbers have come down. My back got lift. I have a little bit of abs and my arms looks great.
Topic is very motivational. He sends daily emails. He's available if you have any questions. It's just a great program. Excuse me. He, he just changed my life. He, he just made, he made, he just gave me a life back that I, I just didn't think I could have, and I'm so grateful for him and he dedicated. A hundred percent, 125% to us, and feeling inspired.
Take the first step to menopause empowerment. Complete the free menopause readiness [email protected] to see if one of toy's programs can help change your life. You deserve support. You deserve to thrive. Complete the quiz today.[00:14:00]
Welcome back to the Mr. Menopause Show. I'm Taika Kier, your host, and I'm glad that you're here with me today. Now, if you're still feeling overwhelmed, confused, or even a little scared about what menopause means for you, I want you to take a deep breath because you're exactly where you need to be to move forward.
Now this segment is all about moving from awareness to action because knowledge without action can leave you just as stuck. However, when we act on what you know, you begin to reclaim your power, and I promise there is a path forward and you don't have to walk it alone. So let's talk about the practical.
Proven steps that you can take starting today, not just to survive menopause, but to thrive through it. First, nutrition is your foundation for hormonal balance. And if you caught last week's episode, then you know that we explored how nutrition and hydration our powerful tools to manage menopause. So today we're [00:15:00] gonna build on that foundation.
So you've probably heard the phrase, you are what you eat. But during menopause, what you eat can mean the difference between a daily struggle and daily strength. And here's what the research shows. Calcium and vitamin D are essential in maintaining bone density as estrogen levels drop, reducing your risk of osteoporosis and fractures.
A 2021 review and nutrients actually confirms that women who meet their daily calcium of 1000 to 1200 milligrams and have adequate vitamin D levels significantly lower their fracture risk. Omega-3 fatty acids found in fatty fish like salmon or flax seeds and walnuts can help reduce inflammation and may ease mood swing.
Next are phytoestrogens, plant compounds and foods like tofu, Tempe, and flax can mildly mimic estrogen in the body and have been linked in some studies to reduce hot flashes. Though the [00:16:00] effects vary from woman to woman. Now, what don't you want? Well, you don't want excess added sugar, refined carbs or processed foods, which can spike blood sugar and worsen hot flashes, mood swings, and weight gain, and going even deeper.
Here are two powerful but often missed nutrition strategies. Protein, timing and distribution. Don't limit your protein intake to just dinner. Research indicates that spreading protein intake evenly across breakfast, lunch, and dinner, it helps to maintain lean muscle and stabilizes blood sugar levels throughout your day.
Magnesium also matters because low magnesium levels, which are common during menopause can worsen anxiety, sleep problems, and muscle cramps. Foods rich in magnesium include pumpkin seeds, almonds, black beans, and spinach, and many women find that magnesium glycated supplements taken with the healthcare provider's.
Guidance, of course, can ease [00:17:00] multiple menopause symptoms. Yes. Now there's hydration beyond plain water, like adding cucumber, lemon, or electrolytes without added sugar, which can improve hydration. Also, herbal teas like chamomile and hibiscus, they hydrate while also supporting relaxation and promoting better sleep.
Next is movement because this keeps your body strong and your mind sharp. Now, in our previous episode we also talked about how movement isn't just exercise, it's medicine for menopause. And today we're taking that idea even further because regular physical activity is one of the most powerful tools for managing menopause symptoms and supporting long-term health.
You wanna aim for at least 150 minutes of moderate aerobic activity like walking, swimming, or cycling each week. Combined with this, with, uh, strength training at least two to three times per week. To protect bone density, preserve lean muscle, and support healthy metabolism. [00:18:00] One of my clients, Lisa, who struggled with stubborn belly fat, found that adding resistant training to her routine helped break through her plateau.
Her waist shrank, her energy soared in her hot flashes, dramatically decreased, and do not overlook. Flexibility and balance exercises like yoga or Pilates. These not only reduce stress, but also improve mobility, helping prevent falls and injuries as you age. And here's what most people miss. Power and agility.
Which are elements of movement that help maintain reaction, time, coordination, and quickness, which are essential for avoiding falls as you age. Add simple drills like quick step-ups, lateral shuffles, or single leg knee pulses to your workouts once or twice a week, I. And then there's pelvic floor training because declining estrogen can weaken pelvic floor muscles leading to urinary leaks or discomfort during intimacy.
[00:19:00] Strengthening these muscles with exercises like Kegels or bridges helps to restore bladder control and sexual confidence. And of course, recovery matters because with lower estrogen your tissues repair more slowly, build rest days into your routine and incorporate light stretching, foam rolling or restorative yoga sessions to aid muscle recovery and keep your body moving comfortably.
And then there's sleep. The unsung hero of menopause management. Did you know that 40 to 60% of women report insomnia during perimenopause and menopause? It's one of the most disruptive and overlooked symptoms, yet so many women feel like poor sleep is just something they have to push through. But here's the truth.
Chronic sleep deprivation doesn't just leave you tired. It worsens your hot flashes. Heightens anxiety, impairs memory, increases sugar cravings, and even raises the risk of high blood pressure and heart disease. Sleep is the silent [00:20:00] pillar of health during menopause. Now here's what can help create a bedtime routine.
So aim for the same sleep and wake cycles daily, even on the weekends because it stabilizes your circadian rhythm. Keep your bedroom cool because research shows that temperatures around 65 degrees help to reduce night sweats and improve sleep quality. Limit your screen time because the blue light from devices like.
Phones, tablets and TV screens can suppress melatonin, and this is your body's natural sleep hormone. So try powering down at least 30 minutes before bedtime and then wind down intentionally practice relaxation techniques like, like stretching, journaling, or a warm. Not hot bath before bed. And remember, if your sleep issues persist despite these changes, talk to your healthcare provider.
Studies have shown that cognitive behavioral therapy for insomnia, which is CBTI, is a proven drug-free [00:21:00] approach to help retrain your mind and your body for restful sleep. And finally, stress management. The quiet storm, high stress levels can turn menopause into the perfect storm. Stress hormones like cortisol don't just make you feel tense.
They can throw off your entire hormonal balance triggering more frequent and intense hot flashes. Worsening insomnia, increasing cravings and fueling emotional rollercoasters. A 2020 study in menopause, the Journal of North American Menopause Society found that women with higher perceived stress reported significantly more severe menopause symptoms even when their hormone levels were similar to those of women with lower stress.
And that's why I teach my clients to treat stress management as non-negotiable self-care. Not a luxury. Now here's what helps deep breathing exercises. In fact, try my signature, inhale slowly for four counts and exhale big with a big sigh. So [00:22:00] you inhale 1, 2, 3, 4, and ha. Again, inhale, 1, 2, 3, 4. Ah, you can repeat that five to 10 times to help relax your body, and every time you do that, ah, exhale, make sure that you're relaxing your body, relaxing your shoulders and your neck, and this helps to lower tension.
And then mindfulness or meditation, just 10 minutes a day can help calm your mind and retrain your stress response. You also wanna connect with supportive people, whether it's family, friends, or community group, like my hot but not flashy club. This is one of the strongest buffers against chronic stress is community.
Also get outside. Studies show that spending time in nature, even a 10 minute walk, can reduce cortisol and boost your mood. My client, Melba shared that practicing [00:23:00] these simple breathing exercises during the workday helped her feel calmer and more in control during stressful moments, empowering her to advocate for herself when symptom flared.
Now it's also essential. To know when to seek help, right? If you've been consistently applying these lifestyle changes for three months without improvement, or your symptoms are severely impacting your quality of life, well then it is time to talk to your healthcare provider, but be sure they are certified in menopause care of some sort.
Otherwise, you can work with an accredited menopause specialist, a menopause care concierge, or a certified menopause champion, because there may be medical options like hormone therapy or non-hormonal medications that can provide significant relief. Remember, you don't need to suffer in silence or feel like you're failing if lifestyle strategies alone don't work.
Combining healthy habits with medical care is often the best approach. Now, if you're [00:24:00] ready to apply some of what I shared, turn back to your Mr. Menopause show companion workbook and find the lifestyle strategy section. There you'll find guided prompts to help you reflect on the nutrition, movement, sleep, and stress strategies that we've just covered.
Write down one nutrition change that you're ready to try. One movement goal that you'll commit to this week, one sleep or stress strategy that you believe could make a difference in your day to day. Use this space to turn what you're learning into real. Personalized action steps because even small, consistent steps build massive momentum towards feeling better.
Now, you've already made tremendous progress by learning how nutrition, movement, sleep, and stress management can transform your menopause experience. And I'm so proud of you for showing up for yourself today because [00:25:00] that's the hardest step, but menopause. Doesn't just affect your body by the way. It ripples into every aspect of your life, including how you present yourself at work, at home, and in your relationship.
So when we return, I'll delve into the social and professional aspects of menopause, showing you how to navigate these challenges with confidence and advocate for yourself without shame and maintain your career and connections during this. Stage of life. Don't go anywhere. I'll see you after this.
Take a moment to subscribe for Expert Tips, real Talk, and no fluff support, brought to you by Mr. Menopause himself. Tik Hir, a certified award-winning menopause strategist, bestselling author, [00:26:00] speaker, and the host of the Mr. Menopause Show. Have you subscribed yet?
Welcome back. I'm your host, Mr. Menopause. And look, we've talked about awareness. We've discussed lifestyle strategies, and now it's time to shine a light on one of the most overlooked but critical parts of menopause, and that is its impact on your professional and social life. Because menopause doesn't just affect your body.
It can change how you're perceived at work, alter [00:27:00] dynamics in your closest relationships, and even influence how you see yourself. Well, I want you to know you have the right to feel supported, respected, and empowered through every stage of menopause, and let's talk about how to make that a reality. Now, let's start with menopause in the workplace, which is a silent struggle.
In fact, a 2023 British Menopause Society report found that one in five women considered leaving their job because of menopause symptoms. Yet only 11% of workplaces had supportive policies. Imagine the untapped potential lost opportunities and unspoken struggles behind those statistics. Hot flashes during a presentation, brain fog that makes you second guess your competence, insomnia, fuel fatigue that turns every meeting into a minefield.
These are realities that millions of women face daily, and too often they suffer in silence because menopause is still seen as taboo or irrelevant [00:28:00] in professional settings. But here's what you need to know. Under workplace health and safety or discrimination laws, in many countries, employers have a responsibility to provide reasonable accommodations for health related issues including menopause.
Reasonable adjustments can include flexible scheduling, more breaks, remote work options, or adjustments to uniforms to reduce overheating. Opening the conversation with HR or a trusted supervisor about your symptoms can be daunting still. It can also be a powerful step towards creating a more supportive work environment for you and every woman who comes after you.
My client, Ellen told me, she said she felt humiliated by constantly sweating during the client meetings, but after gathering information, documenting her symptoms and requesting accommodations, her workplace agreed to let her adjust her schedule and work from home when needed. Not only did her [00:29:00] performance improve, but she became a trusted advocate for colleagues facing similar challenges.
And look, the great news is that there are practical strategies for workplace advocacy that you can use, advocating for yourself at work. Look, it can feel intimidating, especially if you've had years believing that menopause is something that you're just supposed to hide, but you have every right to request support, and clear communication is the first step.
First, keep a simple journal over a few weeks. Note the times and situations when symptoms like hot flashes, brain fog, or fatigue, disrupt your performance record what triggers them, such as stressful meetings, warm office environments, or skip meals. A journal turns vague complaints into concrete evidence.
Next research company policies. Check your employee handbook or intranet for information on flexible work arrangements, medical [00:30:00] accommodations, or wellness programs. And if there's a DEI committee, they may already have initiatives supporting women's wellness. Next, frame your request effectively. Instead of saying, I can't handle the workload because of menopause, try this.
I'm experiencing health related symptoms impacting my productivity. Flexible scheduling, or occasional remote days would allow me to perform at my best by focusing on solutions that demonstrates your commitment to your job. Okay. Next, educate your employer. Consider bringing a brief, uh, reputable article or infographic explaining menopause symptoms and their potential impact on work.
The Menopause Society offers resources that employers can use to support staff. Sharing these helps managers understand that menopause isn't an excuse, but a legitimate health transition. Also practice your conversation. Role play with a friend or a family member to build [00:31:00] confidence and remain calm.
When speaking with your supervisor or HR representative. Also know your rights. In many countries, menopause symptoms are protected under workplace, disability, health, or anti-discrimination laws. In the uk, menopause can fall under the Equity Act of 2010 and the US if menopause symptoms are severe enough to limit major life activities substantially.
While they may qualify under protections of Americans with Disabilities Act. Next is to seek out allies. If you're not comfortable approaching HR alone. Ask if a trusted colleague can join you for support. Remember, when you advocate for yourself, you're paving the way for future generations of women to thrive in the workplace.
Well, now we're leaving work and we're heading home. How do you talk to your partner about menopause? Well, many women tell me that the most challenging part of menopause, well, it's not hot flashes or brain fog. [00:32:00] It's feeling like their partner doesn't understand or worse. Thinks that they're acting honest conversations can transform confusion into compassion, and here's a roadmap to make it easier.
Set the stage. Choose a calm, private moment. Avoid starting this conversation during a heated argument or in front of other people. Also lead with vulnerability. Start with the phrase like, I want to share something important with you because I value our relationship and I want us to stay connected. Next, describe, don't accuse, instead of you don't get what I'm going through.
Try. Lately I've been struggling with symptoms like mood swings and night sweats that leave me exhausted. It's been hard for me, and I'd like to share what's happening. Use examples like tell them about specific situations like waking up, soaked from night sweats, or forgetting what you're saying.
Examples makes your experience authentic and more relatable. [00:33:00] You also need to explain what you need. Be clear. It might sound like when I'm irritable it's because I'm exhausted from symptoms. What helps me most is patience and a hug instead of assuming that I'm irritated with you. Invite questions. Also say, is there anything you'd like to know about what I'm going through?
This encouraged dialogue instead of defensiveness. Also, offer resources. Share an episode of the Mr. Menopause Show, articles from the Menopause Society or Books about menopause. Some couples even watch menopause webinars together to learn side by side. Heidi, one of my clients also shared that after explaining her symptoms, her partner went from avoiding her during mood swings to offering support.
They also started taking evening walks together, giving them a chance to reconnect and decompress as a team. I. And then there's menopause and family dynamics. Menopause doesn't just impact [00:34:00] partners. It ripples through your entire household. Fatigue. Mood challenges and irritability can leave children feeling confused or blamed.
Discussing menopause openly can help reduce misunderstandings and foster stronger family bond. And then of course, normalize menopause. Frame it as a natural phase, not a taboo or medical crisis. This helps to break generational cycles of silence, and finally, share resources. Some families find it beneficial to read books about puberty and menopause together, allowing them to observe how bodies change at various ages, and then encourage empathy.
Tell children or other family members how they can help, whether it's giving you quiet time, helping with chores, or simply offering a hug on a tough day. Use humor as well because light moments can ease tension. In fact, one client told her kids that she was having her own private summer during [00:35:00] hot flashes, and it helped the family laugh and feel closer instead of stressed.
You know, research indicates that open communication about health challenges within family foster stronger relationships enhances emotional resilience and. Make stronger bonds. When menopause is included in these conversations, it becomes just another part of life that you face together. Now, equally important is creating a supportive social network.
Now, one of the most powerful things that you can do during menopause is build a network of women and allies who really understand what you're experiencing. Studies show that women with strong social support during menopause report. Fewer symptoms, lower anxiety, and a better quality of life. Also, be sure to seek out community, look for in-person or virtual groups, specifically designed for women experiencing menopause.
Even a few supportive conversations can ease feelings of [00:36:00] isolation. And by the way, you can be the one to start the conversation if you don't know anyone talking about menopause. You can be the first. Mention your experience in trusted circles. Many women will open up once you break the ice and also leverage online spaces, moderated communities on social media, specialized forums or private membership groups like My Hot but Not Flashy Club offers safe spaces to get guidance, share wins, ask questions, and vent frustration.
You can also attend workshops or webinars, events like My Mental Mastery Series provide not just information, but also a community connecting you with women who are ready to learn, grow, and thrive, and offer support to others as well. Remember that your story can inspire someone else sharing what helped you.
Whether it's a great doctor, a new habit, or a word of encouragement can make a huge difference in another woman's journey. [00:37:00] See, building your network isn't just about support. It's about reclaiming joy, laughter, and a sense of belonging during a time when you might otherwise feel all alone. Now, as we wrap up this deep dive into how menopause can impact your work life, your relationships, and your family, I want to take a moment to acknowledge you.
You've shown up today with courage because facing these challenges head on is not easy. You've taken the time to learn not just what menopause is doing to your body, but how it can quietly reshape the world around you, your job, your marriage, your friendships, even how you feel about you. But here's what I want you to hold onto.
You are not powerless. You are not alone, and you don't have to sacrifice your career. Your joy or your relationships just because you're in this natural stage of life today. You've learned how to document your [00:38:00] needs and advocate for yourself at work. I. You've learned how to invite your partner into your journey with compassion rather than conflict.
You've explored ways to remain and maintain strong, honest family relationships, and you've seen the power of building a supportive network of women and allies who truly get it. Remember, the knowledge that you've gained today isn't just for you. It's a gift you can share with every woman you know who's still in the dark.
Thinking she's alone. Take a moment to reflect. What's the first step you'll take to stand up for yourself? Start a conversation or find a community. Jot it down in your Mr. Menopause Show companion workbook. Because intentions become reality when we put them in writing. And remember, you deserve to feel supported, confident, and whole during menopause because thriving through this transition isn't just possible.
It's your birthright. [00:39:00] After this final break, we're gonna head into one of your favorite parts of the show. Ask Mr. Menopause. I'll be answering real questions from women just like you, tackling everything from symptom confusion to what to say when your doctor brushes you off. So please stay tuned. You won't wanna miss what's next.
Do you feel confused, anxious, or overwhelmed by menopause? If the answer is yes, don't let menopause hold you back another moment. Take the first step in controlling your long-term vitality with Mr. Menopause Complimentary Menopause Readiness Quiz Taik Ker, widely known as Mr. Menopause is a licensed, certified and award-winning menopause strategist and the go-to source for reliable menopause support.
He knows that our level of menopause awareness will determine whether we thrive through menopause or barely survive it. Go to menopause readiness quiz.com to simply answer 20 quick questions to receive personalized insights about your level of menopause [00:40:00] awareness, and get the tools to confidently take control of your menopause journey and improve your overall quality of life.
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Welcome to Ask Mr. Menopause. I'm Taika Kier, Mr. Menopause here on the Mr. Menopause Show, and this is the part of the episode where we come together as a community because menopause shouldn't be something that you face alone or something you're expected to just figure out in silence. This is your safe space to ask the hard questions, the embarrassing questions, and the ones that you've been Googling at 3:00 AM or whisper to a friend because.
Every question matters, and every woman deserves answers that are rooted in science, compassion, and real solutions. Now, over the years, I've had the privilege of helping thousands of women just like you, get clarity on confusing symptoms, find effective strategies, and most [00:41:00] importantly. Feel empowered to reclaim their joy, health, and confidence during and after menopause.
So wherever you are right now, whether you're driving to work, watching with your partner, or curled up on your couch, exhausted from a sleepless night, no that you are not alone and your questions deserve answers. Now question one comes from Deidre in Baltimore, Maryland, and she asks, hi Mr. Menopause. I'm 49 and have been experiencing heart palpitations that come and go.
My doctor says my heart is healthy, but I'm terrified every time it happens. Could this be menopause? Well, hi Deirdre. Thank you for this important question. Yes, heart palpitations can absolutely be a menopause symptom. Now, as estrogen fluctuates, it can affect the cardiovascular symptom, uh, system, sorry, leading to sensations like skipped beats or even a rapid heart rate.
Now, while it's always wise to rule out heart [00:42:00] disease with your doctor, um, once serious issues are excluded, just focus on hydration, stress reduction, avoiding excess caffeine and balancing blood sugar can help keep a symptom diary, uh, so that you can spot patterns just to reassure you that what you're experiencing is common and also manageable.
Now question two comes from Corina, from Dallas, Texas, and she says, my libido has dipped significantly since entering menopause. I love my partner, but I just don't feel any desire. Is there anything I can do to get it back? Well, Corina first I. You are not alone. Low libido during menopause is incredibly common, but rarely discussed.
The drop in estrogen and progesterone can impact desire while vaginal dryness or discomfort can actually make intimacy unappealing. The good news, though is that there are many options. Vaginal moisturizers or lubricants can help physically while hormone therapy or localize estrogen, if [00:43:00] medically appropriate, can also address.
Root hormonal causes, but don't overlook emotional connections as well. So plan fresh, uh, stress free time together, which can, uh, reignite intimacy. And please know, talking to your partner about how you feel is key, though desire can absolutely return when you have the right support. Question three. Shelby from Portland, Oregon says, why is menopause weight gain so stubborn?
I'm only 46 and I've gained 15 pounds in my midsection, even though I'm. Eating healthy and working out well. Shelby, thank you for raising something that frustrates so many women. Hormonal shifts in menopause often cause fat distribution to shift towards the abdomen. Now, on top of that, estrogen decline can reduce metabolic rate and insulin sensitivity.
Now here's what can help. Prioritize protein to preserve muscle, eliminate intense high impact workouts, and instead focus on strength training combined with low impact cardio to boost [00:44:00] metabolism. Get seven to eight hours of sleep because lack of sleep will prevent you from losing weight. Uh, sleep loss can actually drive.
Up weight gain. And also you wanna manage stress because, um, it helps to keep your cortisol levels in check. And remember, slow progress is still progress. So be patient, just be consistent. Your body will respond. Question four is from Anita, from Chicago, Illinois, and she asked, my anxiety has spiked out of nowhere.
I've never had anxiety before. Is this normal? And what can I do about it? Well, Anita, you are describing a surprisingly common symptom. Changing estrogen levels can dis. Directly impact brain neurotransmitters like serotonin, which leads to increased anxiety, mood swings, irritability, and even in some women that had no prior history of it, right?
So doing deep breathing meditation and other exercises, it can be powerful tools to help and if anxiety interferes with daily life, talk [00:45:00] to your doctor about treatment options, including therapy or medications. And remember, you're not going crazy. You're just experiencing a very real but treatable part of the menopause transition.
Question five. Natalie from Denver asks, my hot flashes are so bad, I'm drenched multiple times a day. I'm embarrassed to go to work. What else can I do besides dressing in layers? Well, I hear you, Natalie. Hot flashes can be incredibly disruptive. Now, beyond layers, try cooling products like a portable fan or cooling towel.
Also avoid common triggers like alcohol, spicy food, caffeine, and stress. Stay hydrated. Keep your bedroom cool at night, and of course, practice relaxation techniques and for, um, persistent hot flashes, um, hormone therapy of course, or non-hormonal options like certain antidepressants or gabapentin, if that is appropriate for you can provide some relief, but you wanna speak with a [00:46:00] menopause accredited healthcare provider about the risks and benefits.
That's the most important part. And the final question is from Pam in San Diego. And Pam asked. She says, my doctor seems dismissive when I mention my menopause symptoms. How can I advocate myself? How can I advocate for myself to get the help that I need? Well, Pam, thank you for sharing. What is so many, so, so many women experience medical, gas, lighting.
It's real and it's unacceptable. So first, track your symptoms and how they impact your daily life, and then bring your notes to your appointment. Be clear and assertive though about your needs. Like say, these symptoms are affecting my ability to work and sleep, and I'd like to discuss all of my options.
And if your provider still doesn't listen, don't hesitate to seek a second opinion or find a menopause informed specialist. You deserve to be heard and supported, and here's something else that can help. Check out my [00:47:00] episode on five Crucial Questions to Ask your Doctor about menopause. It. It'll show you exactly what you can ask so that you can determine if your doctor is truly qualified and committed to helping you navigate menopause with the care that you deserve.
Now that wraps up this episode of Ask Mr. Menopause. And I wanna thank you, uh, for submitting your questions. For those of you that did, because your voice matters. When you ask, you don't just help yourself. You help countless other women who might be too afraid or embarrassed to speak up and ask the question, so thank you.
Now remember, menopause isn't something to hide or endure alone. It's a stage of life that you can navigate with strength, knowledge, and community. The more we share, the more we normalize these conversations and the easier it becomes for every woman to get the support. You need. So if you have a question for a future episode visit, ask mr [00:48:00] menopause.com to send it to me directly.
I read every submission and your question could be featured on the show to help other women just like you. Now that wraps up this episode of Ask Mr. Menopause and today's journey together on the Mr. Menopause Show. Thank you for being here for. Asking the tough questions and for showing up for yourself because that's the bravest and most important step that you can take.
I hope you're leaving today with more clarity, more confidence, and practical tools that you can use right now to make menopause a time of empowerment instead of confusion. Remember, you're not alone on this journey By seeking answers, sharing experiences, and speaking up, you're breaking the silence around menopause and helping countless other women.
I. Do the same now. If you found today's episode helpful, be sure to download the Mr. Menopause Show companion workbook if you haven't already, and visit mr menopause.com. For more resources, [00:49:00] episodes, and support, hit the like button, hit the subscribe and share. Until next time, stay safe and be well.
