YOUR sleep is affected, your mood shifts and even your energy dips; yet few talk about why it happens.
Menopause remains surrounded by silence and stigma, leaving many women unsure of what to expect.
Menopause is not an illness but a natural transition every woman goes through — but each woman’s experience is unique.
MyGP Clinic general practitioner Dr Yvonne Guan says some women face hot flushes, while others experience joint pain, digestive issues or disrupted sleep.
“Recognising these changes early makes it easier to manage them with confidence,” she adds.
Despite being a universal milestone, menopause remains widely misunderstood. Many women struggle in silence, believing discomfort is inevitable. This lack of open conversation allows myths and half-truths to spread, creating unnecessary fear around what can, with the right support, be a healthy and empowering stage of life.
Many women do not realise how much lifestyle influences their menopause journey, adds LAC Malaysia consultant nutritionist Cynthia Jetan.
Simple habits like eating well, moving regularly and managing stress can make the body more resilient to hormonal changes.
“The more informed we are, the smoother the transition becomes,” she says.
GET THE FACTS
HERE are five menopause myths that Malaysian women can finally stop believing.
Menopause happens overnight
Menopause doesn’t begin with a single missed period. It’s a gradual process called perimenopause that can last for years before periods stop completely. During this time, hormonal fluctuations may cause irregular cycles, sleep changes, or even digestive shifts.
“If your period suddenly stops, don’t assume it’s menopause,” says Dr Guan. It could also be thyroid or other hormonal changes. Regular check-ups help identify what’s really happening.
Symptoms are the same for everyone
Hot flushes often take the spotlight, but local research tells a different story. A study of 1,800 working Malaysian women found joint pain was the most common symptom, followed by sleep and digestive issues.
Dr Guan says no two women experience menopause the same way. That’s why a one-size-fits-all approach doesn’t work.
“Lifestyle makes a big difference. If you’ve been active, eating well and managing stress, your body tends to adjust more smoothly.”
Hot flushes only happen during the day
Night sweats are just as common; sometimes even more disruptive. Poor sleep worsens fatigue, stress and mood changes.
Stress plays a big role in how severe symptoms feel, says Cynthia.
“When cortisol, our stress hormone, stays high, it can intensify hot flushes and disturb sleep.”
Simple habits like journaling, evening walks, or breathing exercises can make a real difference.
Weight gain is inevitable
Hormonal changes can slow metabolism, but weight gain isn’t guaranteed.
Diets high in refined carbs like white rice, noodles and pastries can worsen hormonal fluctuations, says Cynthia.
Meanwhile, meals rich in fish, beans and legumes, which are similar to a Mediterranean-style diet, support hormonal balance and may even delay menopause by up to three years.
“As estrogen levels drop, metabolism shifts, but with balanced nutrition and regular movement, stability can be restored,” adds Dr Guan.
Menopause marks the end of womanhood
Far from an ending, menopause can be the start of a new chapter, free from premenstrual syndrome (PMS), monthly discomforts and pregnancy.
“Menopause isn’t the end of femininity. It’s a milestone that allows women to focus on health, self-care, and renewed confidence,” says Dr Guan.
No woman should go through menopause in silence, adds Cynthia.
Support is available through medical guidance, lifestyle changes and nutrition that helps the body adapt more smoothly.
EASE THE TRANSITION
WOMEN do not have to face menopause unprepared. Simple, consistent steps can make a difference.
Prioritise regular movement
Exercise strengthens bones, improves mood and helps counter weight changes. Brisk walking, yoga, or simple strength work are especially effective.
Create a sleep-friendly routine
Limit caffeine and screen time before bed. Good quality sleep helps balance hormones and regulate stress. Even simple steps like dimming lights or drinking herbal tea can help, says Cynthia.
Eat nutrient-dense meals
Whole foods rich in calcium, protein, fibre and antioxidants support hormonal and gut health. Gut health is often overlooked but a balanced gut supports hormone regulation and nutrient absorption.
Stay connected and informed
Join women’s health communities, talk to healthcare providers and normalise conversations about menopause. Knowledge reduces stigma and increases support.
meera@nst.com.my
Captions
Mmenop1: Simple habits like journaling, evening walks, or breathing exercises can make a real difference. Picture credit: Freepik
Mmenop2: Meals rich in fish, beans, and legumes, which are similar to a Mediterranean-style diet, support hormonal balance and may even delay menopause. Picture credit: jcomp – Freepik
Mmenop3: Join women’s health communities, talk to healthcare providers and normalise conversations about menopause. Picture credit: Freepik
ORIGINAL COPY
Word count: 700 words
Pix in mmenop – sent to nst artist
Menopause myths
Meera Murugesan
YOUR sleep is affected, mood shifts and even your energy dips; yet few talk about why it happens.
Menopause remains surrounded by silence and stigma, leaving many women unsure of what to expect.
Menopause is not an illness but a natural transition every woman goes through but each woman’s experience is unique.
MyGP Clinic general practitioner Dr Yvonne Guan says some women face hot flushes, others joint pain, digestive issues, or disrupted sleep.
“Recognising these changes early makes it easier to manage them with confidence,” she adds.
Despite being a universal milestone, menopause remains widely misunderstood. Many women struggle in silence, believing discomfort is inevitable. This lack of open conversation allows myths and half-truths
to spread, creating unnecessary fear around what can, with the right support, be a healthy and empowering stage of life.
Many women do not realise how much lifestyle influences their menopause journey, adds LAC Malaysia consultant nutritionist Cynthia Jetan.
Simple habits like eating well, moving regularly, and managing stress can make the body more resilient to hormonal changes.
“The more informed we are, the smoother the transition becomes,” she says.
Sidebar
HERE are five menopause myths that Malaysian women can finally stop believing.
Menopause happens overnight
Menopause doesn’t begin with a single missed period. It’s a gradual process called perimenopause that can last for years before periods stop completely. During this time, hormonal fluctuations may cause irregular cycles, sleep changes, or even digestive shifts.
“If your period suddenly stops, don’t assume it’s menopause,” says Dr Guan. It could also be thyroid or other hormonal changes. Regular check-ups help identify what’s really happening.
Symptoms are the same for everyone
Hot flushes often take the spotlight, but local research tells a different story. A study of 1,800 working Malaysian women found joint pain was the most common symptom, followed by sleep and digestive issues.
Dr Guan says no two women experience menopause the same way. That’s why a one-size-fits-all approach doesn’t work.
“Lifestyle makes a big difference. If you’ve been active, eating well, and managing stress, your body tends to adjust more smoothly.”
Hot flushes only happen during the day
Night sweats are just as common; sometimes even more disruptive. Poor sleep worsens fatigue, stress and mood changes.
Stress plays a big role in how severe symptoms feel, says Cynthia.
“When cortisol, our stress hormone, stays high, it can intensify hot flushes and disturb sleep.”
Simple habits like journaling, evening walks, or breathing exercises can make a real difference.
Weight gain is inevitable
Hormonal changes can slow metabolism, but weight gain isn’t guaranteed.
Diets high in refined carbs like white rice, noodles, and pastries can worsen hormonal fluctuations, says Cynthia.
Meanwhile, meals rich in fish, beans, and legumes, which are similar to a Mediterranean-style diet, support hormonal balance and may even delay menopause by up to three years.
“As estrogen levels drop, metabolism shifts, but with balanced nutrition and regular movement, stability can be restored,” adds Dr Guan.
Menopause marks the end of womanhood
Far from an ending, menopause can be the start of a new chapter, free from premenstrual syndrome (PMS), monthly discomforts, and pregnancy.
“Menopause isn’t the end of femininity. It’s a milestone that allows women to focus on health, self-care, and renewed confidence,” says Dr Guan.
No woman should go through menopause in silence, adds Cynthia.
Support is available through medical guidance, lifestyle changes, and nutrition that helps the body adapt more smoothly.
Sidebar
Ease The Transition
WOMEN do not have to face menopause unprepared. Simple, consistent steps can make a difference.
Prioritise regular movement
Exercise strengthens bones, improves mood, and helps counter weight changes. Brisk walking, yoga, or simple strength work are especially effective.
Create a sleep-friendly routine
Limit caffeine and screens before bed. Good quality sleep helps balance hormones and regulate stress. Even simple steps like dimming lights or herbal tea can help, says Cynthia.
Eat nutrient-dense meals
Whole foods rich in calcium, protein, fibre and antioxidants support hormonal and gut health. Gut health is often overlooked but a balanced gut supports hormone regulation and nutrient absorption.
Stay connected and informed
Join women’s health communities, talk to healthcare providers, and normalise conversations about menopause. Knowledge reduces stigma and increases support.
meera@nst.com.my
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