Navigating Menopause: Support and Community Resources
- Desiree Dekker
- May 5
- 5 min read
Updated: 5 days ago
If you were born with a uterus and intact ovaries, no matter how you identify (cis woman, trans man, non-binary, intersex , AFAB), menopause will be a natural phase in your life, which more often than not, comes with a mix of physical and emotional challenges that can feel overwhelming. As you transition through this stage, you may experience a variety of symptoms. Understanding menopause and knowing where to find support can make a significant difference in managing these changes. This blog post aims to provide valuable insights into navigating menopause, highlighting community resources and support systems available.
Understanding Menopause
Menopause marks the end of your reproductive years, typically occurring between the ages of 45 and 55. It is defined as the time when you have not had a menstrual period for 12 consecutive months. The transition leading up to menopause, known as perimenopause, can begin several years earlier and is characterised by fluctuating hormone levels.
Common Symptoms
During menopause, you may experience a variety of symptoms, including but not limited to:
Mood changes: Increased irritability, anxiety, low self-esteem or depression.
Sleep disturbances: Difficulty falling or staying asleep.
Weight gain: Many notice weight gain around their midsection.
Hot flushes: Sudden feelings of warmth, often accompanied by sweating.
Night sweats: Hot flushes that occur during sleep, disrupting rest.
Vaginal dryness: Decreased lubrication, leading to discomfort during intercourse.
Loss of libido: Drop in sexual desire.
Brain Fog: Increased short term memory loss - or not finding words, blanking out.
Skin and hair changes: Dry itchy skin, increased hair thinning and hair loss.
Heart Palpitations: Your heart feels like it is racing or pounding
Understanding these symptoms is crucial for you to recognise what you are experiencing and to seek appropriate support.
The Importance of Support
We all experience menopause differently. Some of us will have more extreme experiences and others will have an easier ride. We are all unique. Navigating menopause can be challenging, but support from friends, family, and community resources can make a significant difference. We often find comfort in sharing our experiences with others who are going through similar changes. Here are some ways to seek support:
Connecting with Others
Support Groups: These groups provide a safe space to share experiences, discuss symptoms, and learn coping strategies. e.g. The Menopause Club offers a free walk in support group every 1st Friday of the Month in Amsterdam. If you are not in the area of Amsterdam look for support groups in your area - these could be Facebook pages or community driven walk in support groups.
Online Forums: Websites and social media platforms host forums where we can connect, share advice, and find solidarity. These online communities can be particularly helpful for those who may not have local resources.
Workshops and Seminars: Some local health organisations host workshops focused on menopause education. Attending these events can provide valuable information and the opportunity to meet others.
Professional Guidance
Healthcare Providers: Consulting with a healthcare provider/GP is essential for managing menopause symptoms. Your healthcare provider can offer personalised advice, recommend treatments, and help navigate any health concerns. Depending in which country you live this can sometimes be a challenge. Some healthcare providers s are not educated sufficiently on menopause and how it can devastatingly affect both your physical and emotional health. This is why it is increasingly important that we educate ourselves so that we may bring the information with us to our GP and work together on finding the right care/treatment for you.
Therapists and Counselors: Mental health professionals can provide support for emotional challenges during menopause.
Nutritionists: A nutritionist can help you adjust your lifestyle to alleviate symptoms.
Community Resources
Many organisations and resources are dedicated to supporting us during menopause. Here are some of my favourite ones:
Balance app
The Balance App is simply a must-have.
Founder (and absolute Trailblazer): Dr Louise Newson
Her aim is for Balance to help empower us to take control of our treatment, bodies and minds, ensuring hormone care is recognised as a vital part of our healthcare.
The app is free and has everything you need to get started on education as well as managing your own symptoms and keeping track of them. You can upgrade it if you want to get access to more articles however the free app is brilliant. Waste not time, check it out!
Podcast by Dr Louise Newson
Available on most podcast platforms as well as YouTube
It is no secret that I am a total fan of Dr Louise Newson. Listening to her podcasts often I would sit with my jaw hanging on the floor, listening to some of the stories often exact cookie-cutter of my own story - allowing me to know that I am not alone and that I am not losing my mind.
Spotify podcast Apple podcast
unPAUSED
Dr Mary Claire Haver, MD is another trailblazer who has a dedicated YouTube channel where bold, unfiltered conversations take place.
You can also find her on Instagram
4, Menopause Matters
Menopause Matters is a UK-based website that offers information on menopause symptoms, treatments, and lifestyle changes. It also features a forum where you can share your experiences and seek advice.
Empowering Yourself Through Education
Knowledge is power, especially when it comes to navigating menopause. It has helped me navigate my own journey, Without it, I dread to know where I would be today.
Educating yourself about the changes your body is going through will help you feel more in control. Whether you like reading books, or prefer podcasts or short social media posts, there is a lot of information out there. What is important is to make the right choices in where you get your information from. Ensure the information is peer reviewed and medically up-to-date.
Lifestyle Changes to Consider
In future blogs I will tackle which lifestyle changes you could consider to help you through your journey. I will touch on Diet and Nutrition, Physical Activity, Stress Management, Seeking Medical Treatment, such as Hormone Replacement Therapy (HRT), Non-Hormonal Medications, Alternative Therapies.
So check in again soon to see what comes next!
Conclusion
Navigating menopause can be a challenging journey, but it is essential to remember that you are not alone. By seeking support from friends, family, and community resources, you can find comfort and guidance during this transition. Embrace the changes, educate yourself, and connect with others to make this phase of life a positive experience. Remember, menopause is a natural part of life, and with the right support, you can thrive during this time.
Take the first step today by reaching out to a local support group or healthcare provider. Your journey through menopause does not need to be Hell, it can in fact, be a time of growth, empowerment, and connection.
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