Busting 5 big menopause myths. Let’s talk about something we all know is coming (or here!) and that’s menopause—a natural phase in life, yet one often clouded with misconceptions and myths. If you've started noticing changes in your body and mood, you're not alone! During menopause, the body stops releasing eggs and menstruation gradually comes to an end. This is marked by an array of physical and emotional shifts—commonly known as the 34 symptoms of menopause. Yes, 34! From hot flashes, weight gain, and fatigue to mood swings, joint pain, and memory fog, there’s a lot going on.
But wait—are all the things we hear about menopause really true? Are we doomed to gain weight and give up certain foods forever? Today, we’re diving into five of the biggest menopause myths and setting the record straight. And if this gets you curious about taking control of your menopause journey, there’s an amazing resource waiting for you: Shape Up Your Menopause—a course designed to help you navigate this transition with confidence and health. Let’s dig in!
Menopause Myth #1: Weight Gain is Inevitable
Here’s the good news: gaining weight during menopause isn’t unavoidable! Yes, hormonal changes can make it easier to gain weight, especially around the belly, but it’s not a done deal. Factors like genetics, lifestyle, diet, and exercise all play a role. With menopause, you may feel more fatigued and have disruptions in sleep, which can make staying active and eating well a challenge. But by addressing all aspects of lifestyle—like stress management, sleep quality, and healthy eating—you can tackle weight gain and protect yourself against risks like type 2 diabetes and heart disease. This is exactly what we dive into in the Shape Up Your Menopause course—because there’s power in knowing you’re not powerless!
Menopause Myth #2: Soya is Harmful for Menopausal Women
Let’s clear up this common misconception! While some people believe that soy is harmful during menopause, current science suggests that moderate amounts of soy are not only safe but may even be beneficial for most women. Why? Because soy contains phytoestrogens—natural compounds that have mild estrogen-like effects on the body, which can help alleviate some menopause symptoms. But soy isn't the only source of these beneficial compounds! Here’s a breakdown of the main types of phytoestrogens and the foods where you can find them:
Isoflavones: Found in soy products like tofu, tempeh, and soybeans, as well as in other pulses (beans, peas, lentils). These phytoestrogens are often highlighted for their potential to help reduce hot flashes.
Lignans: These are present in whole grains, nuts, seeds, fruits, and vegetables. Lignans add variety to a diet high in fiber and are part of a balanced approach to hormone health.
Resveratrol: Known for its cholesterol-lowering benefits, resveratrol is found in red wine (yes, in moderation!), peanuts, berries, and the skins of red grapes.
Quercetin: This phytoestrogen is found in everyday foods like broccoli, onions, peppers, apples, berries, tea, wine, and a variety of nuts and seeds.
So, as you can see, phytoestrogens are naturally present in many foods that make up a balanced diet! Studies show that about 36–100 mg of phytoestrogens a day, such as those found in 100g of tofu, can help reduce menopausal symptoms like hot flashes. So don’t shy away from adding soy and other phytoestrogen-rich foods to your meals—they can be a part of a healthy, menopause-friendly diet.
Menopause Myth #3: Magnesium Cures Menopause Symptoms
Oh, how we wish this were true! When menopause brings sleepless nights, fatigue, and mood swings, the promise of a simple magnesium supplement sounds like a dream. But let’s look at the facts. Magnesium is indeed important for our health, and it plays roles in bone strength, energy production, and even sleep quality. However, despite these benefits, there’s no solid evidence from trials or studies that magnesium specifically cures menopause symptoms.
So, where did this myth come from? It likely started from research on magnesium’s positive effects on conditions like tiredness, bone health, and energy-yielding metabolism, along with its benefits for the nervous system and sleep quality. While some of these benefits can be indirectly helpful for menopause, none of the studies have specifically focused on magnesium as a treatment for menopause symptoms.
That doesn’t mean magnesium is useless—far from it! Including magnesium-rich foods like leafy greens, nuts, seeds, and whole grains in your diet supports overall health, which can contribute to feeling better in midlife. But taking a magnesium supplement with the hope of curing menopause symptoms is likely to be less effective than focusing on a balanced diet and healthy lifestyle changes. Track your symptoms, and remember that improving your overall health through diet and exercise is a far more reliable approach than banking on a “miracle” mineral.
Menopause Myth #4: Low-Fat or Fat-Free Diets are Best
This one’s a big no! While it might sound logical to cut fats out of your diet, especially as we become more health-conscious during menopause, the truth is that our bodies actually need healthy fats to function well. Fat plays a crucial role in hormone production and overall health, which is especially important as menopause can increase the risk of heart disease.
But here’s where it gets tricky: it’s not about cutting all fats; it’s about choosing the right fats. We should limit saturated fats, which can contribute to heart disease, but they don’t need to be eliminated completely. The real villains? Trans fats and ultra-processed foods. Trans fats, often labeled as "partially hydrogenated oils," are found in many processed snacks and fast foods, and they should be avoided as much as possible. They’re known to raise bad cholesterol and increase the risk of heart disease.
Ultra-processed foods are also worth cutting back on. These foods—packed with added sugars, unhealthy fats, and preservatives—are typically low in nutrients and can contribute to weight gain and inflammation, making menopause symptoms worse. Instead, focus on healthy fats from sources like olive oil, nuts, seeds, and omega-3-rich foods such as fatty fish. Adopting a Mediterranean-style diet with these healthier fats can support heart health, help manage menopause symptoms, and make you feel better overall without the restrictions of a “diet.”
So, skip the low-fat labels and reach for whole, nutrient-dense foods that nourish your body from the inside out!
Menopause Myth #5: Carbs Cause Insulin Resistance
This one’s a head-scratcher! Menopause can bring changes in the way our bodies process insulin, which can make blood sugar spikes and crashes more intense. But cutting out all carbs isn’t the answer. The key is focusing on whole, unprocessed carbs—like whole grains, fruits, and vegetables—that provide steady energy and avoid those sugar highs and lows. Balance is everything! Enjoying a diet that includes the right types of carbs can keep your energy stable and help you avoid that post-meal crash.
Menopause Golden Nugget
Here’s the bottom line: a balanced diet with a variety of vegetables, fruits, whole grains, nuts, seeds, and healthy fats, combined with moderate exercise, good sleep, and stress management, is the golden key to feeling your best during menopause. Embrace this natural stage of life with confidence and comfort—there’s so much you can do to shape your experience!
Ready to take that step? Dive into the Shape Up Your Menopause course to start feeling empowered in your journey. This course is here to give you the tools, knowledge, and support to thrive through menopause. Let’s shape up, one myth at a time!
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