Taking care of your health during menopause

Perimenopause and menopause are natural stages of life, but they can bring changes that feel disruptive, tiring or difficult to explain. For women who have served in the Defence Force, this transition may also intersect with service-related injuries, chronic pain, trauma, stress or other health conditions.

Taking a whole-person approach can make a difference. Looking after your physical health, mental wellbeing, sleep, relationships and support networks can help you manage symptoms and stay connected to the things that matter most.

Understand what is changing

During perimenopause and menopause, changing hormone levels can affect many systems in the body.

• The type and amount of oestrogen produced in the body changes and is overall less effective at doing its job.
• Blood vessels can become less elastic and have plaque build-up that can place extra strain on the heart.
• The change to oestrogen also effects the signalling for bones to regenerate and can result in an average decline in bone mineral density by 10%.

These changes may increase the risk of conditions such as osteoporosis, cardiovascular disease and type 2 diabetes.

They can also contribute to symptoms such as hot flushes, disrupted sleep, irritability, low mood and levels of concentration, “brain fog” and feeling less like yourself.

Protect your strength, bones and heart

Exercise can be a powerful tool for supporting health during menopause. Strength training helps maintain muscle and bone health, while cardiovascular activity supports heart health and fitness. Tailored movement can also help your body better manage stress and pain over time.

For ex-servicewomen, this is especially important if old injuries, chronic pain or other service-related health concerns become more noticeable during this stage of life.

The imbalance between progesterone and oestrogen can contribute to higher levels of inflammation and sensitivity to pain due to higher levels of pro-inflammatory cytokines being present.

While the type or ‘dose’ of exercise may need to change slightly to accommodate for these changes in the body during this time, exercise does not need to push you to exhaustion to be effective. The right program should meet you where you are, include enough recovery, and build gradually in a safe and sustainable way.

Care for your mental wellbeing

Menopause can affect how you feel, think and cope day to day.

Hormonal changes can disrupt sleep, increase emotional reactivity, affect concentration and contribute to low mood, irritability or overwhelm. This can also influence confidence, identity and relationships.

If you already live with anxiety, depression, PTSD, trauma-related symptoms, ADHD or high stress, menopause may make symptoms feel harder to manage.

Looking after your mental health will not remove every physical symptom, but it can improve coping, communication, relationships and quality of life.

Build habits that support the whole you

Small, consistent habits can support both physical and mental wellbeing.

• Prioritise sleep where possible by keeping a regular routine and making your sleep environment more comfortable, such as using a fan or choosing natural fibres.
• Stay hydrated and wear loose clothing during exercise to help with temperature regulation.
• Support nutrition by seeking advice from a dietitian to help with protein intake to support muscle health.
• Check in with a GP with women’s health experience to discuss symptoms and treatment options.
• Stay connected with friends, family or others who understand what you are experiencing can help you feel heard and supported.

Building healthy habits early in life can help provide a better foundation for when the changes occur due to perimenopause or menopause, but it is never too late to start doing something.

Support at Mates4Mates

Mates4Mates offers holistic support for current and ex-serving Australian Defence Force members, and their families, either in person at Veteran & Family Wellbeing Centres or via telehealth.

Women experiencing perimenopause or menopause can access physical rehabilitation support with an exercise physiologist or physiotherapist, including one-on-one appointments, tailored education and individual exercise plans designed to meet you where you are. Small group classes can also support strength, balance, confidence and movement.

Mates4Mates also offers psychology and counselling services to support mental wellbeing, relationships and communication during this life stage. Partners can also receive support to better understand what is happening and learn practical ways to help.

If menopause is affecting your physical or mental health, you do not have to manage it alone. Mates4Mates can help you take the next step in a safe, supportive and understanding environment.

To find out more, reach out to us on 1300 4 MATES (62 837) for a confidential chat.

Written by Allison Chambers, Mates4Mates Psychologist and Cathy Rowe, Mates4Mates Exercise Physiologist