Menopause isn’t just a personal journey – it’s a shared experience that affects not only women but also their partners, families, and colleagues. Engaging men in conversations about menopause is equally important. Whether to support their sisters, partners or mothers, open discussion helps to foster understanding and empathy, creating a more supportive environment for women. Yet, despite its profound impact, menopause remains one of the least discussed life transitions, leaving many women to navigate its challenges feeling isolated and misunderstood.

If your mother, partner, sister, friend, or colleague is going through perimenopause or menopause, your understanding and support can make an incredible difference to her well-being. This phase isn’t just about physical changes like hot flashes or disrupted sleep; it also brings emotional shifts, cognitive challenges, and identity transformations.

By educating yourself about what she’s experiencing and finding ways to offer genuine support, you can help ease her transition, strengthen your relationship, and create a more compassionate and open space for conversation.

Let’s explore what menopause entails, why support matters, and practical ways you can show up for the women in your life.

What Happens During Perimenopause & Menopause?

Perimenopause: The Transition Phase

Perimenopause is the phase leading up to menopause, typically starting in a woman’s 40s (but sometimes earlier). It can last 4 to 10 years and is marked by fluctuating hormone levels, leading to symptoms such as:

• Hot flushes & night sweats
• Mood swings, irritability, & Anxiety
• Brain fog & forgetfulness
• Fatigue & disrupted sleep
• Changes in libido & vaginal dryness
• Unexplained weight gain
• Aching joints & muscle pain

Menopause: The Official Milestone

Menopause is confirmed when a woman has gone 12 consecutive months without a period. At this point, oestrogen and progesterone levels have significantly dropped, and some symptoms may continue while others stabilise.

The Emotional & Psychological Impact

Beyond the physical symptoms, many women experience an identity shift during menopause. They may feel a loss of youth, fertility, or confidence. Some struggle with body image, self-worth, and changes in their relationships.

This is why understanding menopause isn’t just about recognising symptoms – it’s about recognising her journey and being there for her.

Why Your Support Matters

Menopause can feel lonely and frustrating, especially when those around her don’t understand what she’s going through. Many women suffer in silence, feeling dismissed or misunderstood. Your support can help her feel seen, valued, and empowered.

Here’s how a lack of support can impact her:

• Feeling frustrated when her emotions and struggles are dismissed
• Increased stress and overwhelm from juggling responsibilities while managing symptoms
• A decline in self-esteem due to body changes and mood shifts
• Struggles in relationships due to miscommunication or lack of understanding

When family and friends make an effort to understand menopause, it creates a more open, loving, and supportive environment – helping her navigate this transition with confidence rather than shame.

How to Be More Supportive

Now that you understand why support is crucial, here are tangible ways you can show up for the women in your life:

Educate Yourself

The first step is learning about menopause so you can recognise what’s happening rather than being caught off guard. Read articles, listen to podcasts, or even attend menopause workshops. Knowledge is key to empathy.

Ways to learn:

• 📖 Read menopause books and resources
• 🎧 Listen to podcasts about midlife and hormonal health
• 💬 Ask her what she’s experiencing and how you can help

Listen Without Judgement

Many women don’t talk about menopause because they fear being dismissed or seen as “overreacting.” Simply listening and validating her experience can be incredibly healing.

What to say:

• ✔️ “I know menopause is a big change – how are you feeling?“
• ✔️ “I may not fully understand, but I’m here for you.“
• ✔️ “What can I do to support you today?“

What NOT to say:

• ✖️ “It’s just part of ageing, get on with it.”
• ✖️ “You’re being too sensitive.”
• ✖️ “You’re acting crazy – must be the hormones!“

Be Patient & Compassionate

Mood swings, forgetfulness, or fatigue are not her fault. If she seems irritated or overwhelmed, give her space but remind her that you care.

Supportive Actions:

• ✅ If she’s forgetful, gently remind her instead of getting frustrated
• ✅ If she’s overwhelmed, offer to help with small tasks
• ✅ If she’s exhausted, encourage her to rest and prioritise self-care

Encourage Self-Care & Healthy Habits

Menopause symptoms improve with good lifestyle choices, but making changes can feel daunting. You can encourage her without being pushy.

Ways to help:

• 🥗 Plan healthy meals together – nutrient-dense foods help with symptoms
• 🏋️‍♀️ Exercise together – yoga, walking, or strength training can ease symptoms
• 🧘‍♀️ Encourage stress relief – offer to meditate or do breathwork together
• 😴 Prioritise sleep – create a relaxing bedtime routine (like avoiding screens together at night)

Help Reduce Her Mental Load

Many midlife women are juggling careers, relationships, and caregiving responsibilities while dealing with menopause. Lighten her load by taking on small tasks that make a big difference.

Ways to help:

• 🛒 Offer to do the grocery shopping
• 🏡 Help with household chores without being asked
• 👶 Take over childcare duties for an evening
• 💼 Be flexible with expectations at work or home

Put Together a Menopause Care Package

A thoughtful menopause care package can offer comfort and relief. Here’s what to include:

Menopause Care Package Ideas:

• 🌿 Cooling products – a cooling pillow, fan, or facial mist for hot flushes
• 🫖 Herbal teas – chamomile or valerian root to aid sleep and relaxation
• 🛀 Bath salts & aromatherapy oils – for stress relief
• 📚 A menopause book – to help her feel informed and empowered
• 🍫 Healthy dark chocolate or magnesium supplements – to support relaxation
• 🕯️ A scented candle – to create a calming atmosphere
• 💌 A heartfelt note – reminding her she’s loved and supported

Final Thoughts: Be Her Safe Space

Menopause is not just a phase – it’s a profound transformation. When family and friends take the time to understand, listen, and support, it can turn a lonely journey into one of strength and connection.

Whether you’re a partner, son, daughter, or friend, your actions can make her feel valued and seen. Menopause is not an ending – it’s a new beginning. And with your support, she can step into this chapter with confidence, grace, and resilience.

Let’s break the silence and make menopause a conversation, not a struggle.

Have you supported a loved one through menopause? What helped? Let’s keep the conversation going in the comments below! 💬✨

DISCLAIMER

I am not a health professional or medical practitioner. I am a certified Menopause Wellness Coach, and the information provided here is intended for educational and informational purposes only. It should not be taken as medical advice, diagnosis, or treatment. For any health-related concerns or queries, please consult your GP or a qualified healthcare provider. Always seek the advice of a medical professional before making any changes to your healthcare routine or starting new treatments.

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