Busting Common Menopause Myths That Go Viral—and What Science Really Says
Busting Common Menopause Myths That Go Viral—and What Science Really Says
Head Female Coach- Sophie Peel
Menopause is full of mixed messages on social media—from scary myths to misleading promises. Let’s debunk the most widespread myths with up-to-date scientific evidence and expert consensus. Then I will tell you how we here at Ludus can support you with overcoming your own menopause journey barriers.
Myth 1: Hormone Therapy (HT or HRT) is too dangerous
The myth: Hormone therapy will definitely increase your risk of cancer, heart disease, or stroke.
The reality: Older studies like the Women’s Health Initiative (2002) which suggested HRT contributed to breast cancer rates have been reevaluated. Modern research shows that for healthy women under 60 or within 10 years of menopause, benefits often outweigh risks, especially with low-dose or transdermal HT.
The timing hypothesis suggests initiating HT closer to menopause onset may reduce cardiovascular risk and even potential breast cancer risk compared to beginning it later.
Myth 2: Weight gain during menopause is inevitable and uncontrollable
The myth: Hormonal changes alone cause unavoidable weight gain.
The reality: Yes, a woman's visceral fat naturally increases even with no change through hormonal menopause changes, but not by a lot. Midlife weight gain is largely due to age-related metabolic shifts, muscle loss, and lifestyle, not hormones alone. Regular strength training, cardiovascular exercise, and a well balanced diet with the correct focus on nutrient density can successfully counteract weight changes.
Myth 3: Menopause only begins in your 50s and the you come out the other side.
The myth: Menopause always starts around 50 and then ends.
The reality: While the UK average is around 51, menopause can occur naturally in the early 40s—
or even prematurely before 40. Perimenopause, the lead-up phase, may start up to a decade before full menopause. Once you have passed Menopause (which is only ONE day, the day after your 12th consecutive month with no period) you are Postmenopausal until end of life.
Myth 4: My mum had a smooth menopause, so I will too
The myth: Your menopause journey will mirror your mother’s.
The reality: Genetics explain roughly 40–60% of menopause timing but individual factors like lifestyle, medical history, BMI, smoking, and stress significantly shape your experience.
Myth 5: Menopause is just about hot flashes; you just have to tough it out and if you don't have hot flashes you aren't in menopause.
The myth: It's all about hot flushes—and it’s something you just endure.
The reality: Menopause impacts everything—cognition (brain fog, memory issues), mood, sleep, urogenital health, libido, joints, and more. Many symptoms persist for years, and relief can be providied through holistic and non-medical strategies.
Myth 6: After a certain age, HRT isn’t safe—or even possible
The myth: You're “too old” for hormone therapy—or if you’ve had cancer, you can't use it at all.
The reality: There are no universal cut-offs for age or prior health conditions. Individualized assessment is key. For example, transdermal estrogen is safer for those at higher clot risk, and many women with a history of cancer can still consider tailored hormone approaches.
Myth 7: Your blood tests are normal so it can't be menopause.
The myth: I had my progesterone and estrogen tested by my Dr and they said its normal, so I am not in menopause.
The reality: Within the NICE guidelines a blood test is NOT a valid testing method for menopause. It is a symptom based diagnosis and your Dr should be asking you to keep and then analysing a symptom diary to assess your best treatment method. There are 30+ known symptoms of menopause that you could be experiencing.
Where Ludus comes in:
Over-medicalization is becoming a concern. Experts warn against framing menopause as a disease needing treatment—HRT is beneficial for symptoms like hot flushes but should not be pushed unnecessarily. Drugs like sertraline are being pushed for cognitive symptoms, but the gut isnt being looked at, as we know this microbiome changes post 40, and links directly to mental health. Menopause is part of healthy aging and there are ways to manage symptoms without medical intervention.
We offer an 8 week programme which will guide you through all of the steps you need to take to support your body with proper nutrition, exercise and lifestyle strategies to support your body and its unique journey through this transition.