Menopause Matters!

It's so much more than hot flushes, night sweats & brain fog.

What exactly is Menopause?

It’s actually a date on the calendar exactly 12 months after your last period. It is defined as the time when a woman's ovaries stop producing hormones and menstrual periods cease. The average age of natural menopause is 51, but between 45-55 is considered “normal”. Everything after that date is technically “post-menopause”. Perimenopause is the stage leading up until your final period. It’s usually between the ages of 45-55 years old. It lasts 4-6 years for most, as little as 1 year for some or as long as 10 for others, the average being 7 years. So, doing the math…women as young as 35 can enter perimenopause. The ovaries gradually slow down over time as they begin to run out of eggs. This period of time is hormonal chaos! It’s when most of the characteristic symptoms manifest; the hot flushes, night sweats, brain fog and mood swings, just to name a few! A common feature of perimenopause is irregular periods; less or more often, longer or shorter with bleeding lighter or heavier than usual.

The Menopause Transition 

The graph here depicts the hormonal fluctuations in the pre, peri and post menopause phases of a woman’s life. The regular cyclical fashion of the hormones in the reproductive years i.e. regular menstrual cycles, followed by the rollercoaster pattern in perimenopause and then the dip and flat nature of hormones post menopause.

It's What’s Inside That Counts

In Australia, heart disease is our number one killer, taking a woman's life every hour, of every day, with Alzheimer’s and Dementia close behind!  Heart disease risk significantly increases after menopause when protective oestrogen levels plummet, triggering a cascade of cardiovascular changes: blood vessels become less flexible, cholesterol profiles worsen (higher LDL, lower HDL), blood pressure rises, abdominal fat increases and inflammation accelerates. This hormonal shift explains why pre-menopausal women enjoy lower heart disease rates than men, but post-menopause, their risk equals or exceeds men's—a critical health transition that deserves greater awareness.  Compounding the risk is the fact that symptoms of heart disease in female are very different to those of males, often unrecognised, leading to reduced medical visits for help.

The Bare Bones Of The Matter

Loss of bone density is another huge deal. One in four women over 50 will be diagnosed with osteoporosis, increasing the risk of a fracture with one in two Australian women fracturing a bone. Up to 25% of those who fracture their hip die within the first year (that’s 3000 deaths per year). On the right is a picture of a bone that has progressively lost its healthy structure as evidenced by the larger more open honeycomb structure. This makes it more brittle and prone to fracture.

The Four Fundamental Pillars of Menopause Health

Pillar #1 Hormones:

• Hormones are very protective of health, learn why their decline should be taken seriously.
• Effects of hormonal changes on every body system, understand how to balance them and identify patterns and triggers.
• What questions you should be asking your GP regarding menopause hormonal therapy

Pillar #2 Nutrition:

• Discover the best foods to eat for building muscle and decreasing fat
• Learn tips on prioritising protein at every meal to preserve muscle mass
• Understand what foods are calcium and vitamin D-rich to optimise bone health

Pillar #3 Exercise:

• Short movement segments, including Pilates, Strength, Yoga, and Breathwork/Meditation and required equipment are included in the workshop - tailored to all age and fitness levels.
• Guidance and motivation to keep the groove going at home through free YouTube links to the exercise programs.
• Learn about the exercise types, optimal dosage and how to easily and safely incorporate exercise to keep you fit and build muscle and bone. 

Pillar #4 Lifestyle Habits:

• Understand the benefits of sleep and tips on improving yours
• How does alcohol impact your body during menopause?
• Practice stress-reduction techniques such as meditation and deep breathing

Vibrant Femmes Menopause Workshops

Join Kath Tsebelis and other women experiencing similar problems and get the lowdown on staying fab and healthy! These workshops are packed with evidence-based information to help you prevent diseases as well as simple strategies that can reverse issues if they're already affecting your life.