3 Big Myths About Menopause and What Actually Helps

If you’ve ever been told to “just wait it out” when it comes to menopause… you’re not alone.

Too many women are handed vague advice, outdated information, or worse—dismissed altogether. But the truth is, menopause is a complex and deeply personal transition. It doesn’t follow a single script, and it shouldn’t be treated like it does.

As a registered dietitian and functional medicine practitioner who’s been through it myself, I’ve learned that there’s no one-size-fits-all fix. What we really need is guidance that makes sense for where we are—and who we are now.

Let’s clear the air on three of the most common menopause myths—and talk about what actually helps.

Myth #1: Menopause = Hot Flashes and That’s It

While hot flashes and night sweats are the symptoms we hear about most, they’re far from the full picture. Many women, myself included, barely experience them at all.

Instead, menopause can show up as:

• Fatigue that feels bone-deep

• Mood swings or anxiety

• Brain fog and memory issues

• Digestive changes

• A sense of disconnection from your own body

These symptoms are real and valid—even if they don’t fit the “typical” story.

✅ What actually helps:
Personalized support. Looking at your whole picture—sleep, blood sugar, gut health, and hormones—can give you real answers. There’s no magic fix, but when we address the root causes, the results are powerful and sustainable. 

Myth #2: It’s Just Aging—Get Used to It

This one makes me want to shout. Hormonal shifts are part of the aging process—but that doesn’t mean we’re supposed to feel awful throughout it or for the rest of our lives.

Feeling flat, frustrated, or like a stranger in your own skin isn’t “just part of getting older.” It’s a sign your body needs a different kind of support and it’s never too late to make changes that work.

✅ What actually helps:
Adjusting how we nourish and move our body can make a big difference. Increasing protein, reducing sugar, supporting sleep, and shifting from high-intensity workouts to more restorative movement (like yoga or gentle strength training) can help regulate hormones and restore energy.

Myth #3: All You Need Is Hormone Replacement Therapy (HRT)

HRT can absolutely be helpful for some women but it’s not the only answer, and it’s not necessarily the right fit for everyone. Too often, it’s offered as a quick fix without looking at the full picture.

Many symptoms of menopause—like cravings, fatigue, and mood swings—are also tied to cortisol, insulin resistance, gut health, and inflammation. These aren’t solved by HRT alone.

✅ What actually helps:
A functional approach. Before jumping into HRT, it’s worth looking at lifestyle factors, nutrient gaps, blood sugar balance, and stress load. Often, these shifts make a dramatic difference—with or without hormones.

The Bottom Line

There’s no single path through menopause—but we’re not meant to go through it feeling confused, overwhelmed, or dismissed.

Whether you’re struggling with low energy, cravings, anxiety, or just that nagging sense that something’s off—you deserve support that actually fits your body.

Remember, your body isn’t broken—it’s adapting. And with the right support, it can thrive.
💛 You’re not broken. You’re not too late. And you’re definitely not alone.

Next up: we’ll be talking about 3 Signs Stress is Wrecking Your Hormones—and what to do about it. Because when it comes to midlife wellness, understanding your stress response is a game-changer.