Menopause Myths: Separating Fact from Fiction (and What Can Actually Help)

Menopause is a completely natural stage of life, marking the end of a woman’s menstrual cycles. It typically occurs between the ages of 45 and 55, though every experience is unique. Despite how common it is, menopause is still surrounded by myths and misunderstandings – many of which can leave women feeling confused or even anxious.

Here, we break down some of the most persistent myths and offer practical, supportive tips to help you feel more in control during this transition.

Myth 1: Menopause Happens Suddenly

In truth, menopause is a gradual process. The years leading up to it – called perimenopause – can last anywhere from a few months to a decade. During this time, hormone levels shift, often bringing symptoms like irregular periods, hot flushes, sleep disturbances, and mood swings.

Tip: Tracking your cycle and symptoms can help you spot patterns and feel more informed. Gentle exercise (like walking, yoga or ballet-based movement), a consistent bedtime routine, and reducing alcohol and caffeine can also ease sleep issues and mood fluctuations.

Myth 2: Menopause Means the End of Sexual Enjoyment

While hormonal changes can affect libido and cause vaginal dryness, it doesn’t mean intimacy is over. In fact, many women say their sex life becomes more fulfilling once the pressure of fertility is off the table.

Tip: A good lubricant can make a big difference. Pelvic floor exercises help with sensation and confidence. If needed, talk to your GP about local oestrogen treatments or HRT. And don’t underestimate the power of open, honest communication with your partner.

Myth 3: Weight Gain Is Inevitable

It’s true that hormonal shifts can change how your body stores fat – especially around the middle – but menopause doesn’t guarantee weight gain. Lifestyle has a huge influence here.

Tip: Focus on strength-building exercises (bodyweight, light weights or resistance bands) to maintain muscle and bone density. A Mediterranean-style diet rich in vegetables, oily fish, whole grains, and healthy fats is great for energy and hormone health. And be kind to yourself – it's about feeling strong and energised, not chasing a number.

Myth 4: All Women Experience Severe Symptoms

Everyone’s experience is different. Some women barely notice a thing, while others feel like they’ve been hit by a hormonal freight train. There’s no ‘right’ way to go through menopause.

Tip: Stay connected with people who understand. Talking about your symptoms with a trusted friend, health professional, or supportive online community can be incredibly validating – and may lead you to solutions you hadn't considered.

Myth 5: Menopause Only Affects Older Women

While the average age is around 51, menopause can happen earlier due to genetics, medical treatment, or health conditions. This is called early or premature menopause.

Tip: If you’re experiencing symptoms in your 30s or 40s, don’t let anyone tell you you’re “too young.” Trust your instincts and seek advice from a menopause-informed (and preferably female!) GP. Early support can make a big difference

Myth 6: Hormone Replacement Therapy (HRT) Is Dangerous for Everyone

Hormone Replacement Therapy has had a mixed reputation over the years, but research has evolved. For many women, HRT can be a safe and effective way to manage symptoms and protect long-term health (especially heart and bone health).

Tip: HRT isn’t one-size-fits-all, and it’s not the only option – but it is worth discussing with your doctor. Ask about risks, benefits, and different forms (tablets, gels, patches). An open, informed conversation is key.

Movement Matters: How Exercise Supports Menopause (and How Ballet Fusion Can Help)

Regular exercise is one of the most powerful tools for managing menopause – not just physically, but emotionally too. Movement helps regulate hormones, boosts mood, supports sleep, and protects your heart, bones and joints as oestrogen levels decline.

Strength-building activities – like light weights, resistance bands, or bodyweight training – help maintain muscle mass and reduce the risk of osteoporosis. Low-impact cardio supports heart health, and mobility-focused movement like stretching, yoga, and ballet-inspired workouts can ease joint stiffness, support posture, and help with balance.

At Ballet Fusion, we offer a welcoming, low-pressure online space to move your body in a way that feels elegant, expressive and strengthening – even if you’ve never danced before.

Take a look at our online ballet fitness classes that support women going through perimenopause and menopause.

Whether you’re feeling flat, frazzled, or just not quite yourself, moving mindfully and regularly can make a world of difference. You don’t need to push hard – just show up for yourself in whatever way feels good.

“Movement isn’t just about fitness. It’s a way of reclaiming energy, reconnecting with your body, and creating space to breathe again.” – Rhea Sheedy, Founder of Ballet Fusion

A Few More Tips for Navigating Menopause Well:

• Sleep: Aim for a consistent sleep schedule and create a calming wind-down routine (dim lights, magnesium supplements, journalling, screen-free time).

• Nutrition: Support hormone balance with protein at every meal, B vitamins, omega-3s, and plenty of colourful vegetables. Stay hydrated.

• Movement: Regular movement helps with stress, mood, sleep and metabolism. Combine strength, cardio, and something you enjoy (a dance class, a long walk, swimming).

• Work & Life: If menopause symptoms are affecting work, know that you’re not alone – and you’re within your rights to ask for reasonable adjustments. Flexibility, working from home, or simply a fan at your desk can help.

• Stress Management: Breathing exercises, journalling, therapy, or mindfulness apps like Insight Timer can offer support. Menopause is as much emotional as it is physical.

• Community: Don’t go it alone. Find people who understand, whether in real life or online. A good laugh, a shared experience, or some honest advice can lift the heaviest day.

In Summary

Menopause is a time of change, but it doesn’t have to be a time of struggle. By cutting through the myths and arming yourself with knowledge and support, you can approach this phase with clarity, compassion and confidence.

You deserve to feel good – in body, mind and spirit – whatever your age.