You notice your sleep changing, moods shifting or even your energy dipping – yet few talk about why. In Malaysia, menopause often 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 will go through. Each woman’s experience is unique. Some face hot flushes, others joint pain, digestive issues or disrupted sleep. Recognising these changes early makes it easier to manage them with confidence.
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. Simple habits such as eating well, moving regularly and managing stress can make the body more resilient to hormonal changes.
Here are five menopause myths Malaysian women can finally stop believing:
Myth 1: Menopause happens overnight
Menopause does not begin with a single missed period. It is 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, do not assume it is menopause. It could also be thyroid or other hormonal changes. Regular check-ups help identify what is really happening.
Myth 2: Symptoms are 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, followed by sleep and digestive issues.
No two women experience menopause the same way. That is why one-size-fits-all advice does not work. Lifestyle makes a big difference. If you have been active, eating well and managing stress, your body tends to adjust more smoothly.
Myth 3: Hot flushes only happen during 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. When cortisol, the stress hormone, stays high, it can intensify hot flushes and disturb sleep. Simple habits such as journalling, evening walks or breathing exercises can make a real difference.
Myth 4: Weight gain is inevitable
Hormonal changes can slow metabolism, but weight gain is not guaranteed. Diets high in refined carbs such as white rice, noodles and pastries can worsen hormonal fluctuations. 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.
Myth 5: Menopause marks end of womanhood
Far from an ending, menopause can be the start of a new chapter, free from premenstrual syndrome, monthly discomforts and pregnancy.
Menopause is not the end of femininity. It is a milestone that allows women to focus on health, self-care and renewed confidence.
No woman should go through menopause in silence. Support is available through medical guidance, lifestyle changes and nutrition that helps the body adapt more smoothly.
Five ways to ease menopause 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 such as dimming lights or herbal tea can help.
– 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.
– Reach for targeted support
Supplements should not replace healthy habits but complement them. For women needing extra support, consider targeted options.
– Stay connected and informed
Join women’s health communities, talk to healthcare providers and normalise conversations about menopause. Knowledge reduces stigma and increases support.
New chapter of confidence
Menopause is not something to fear but a phase to understand and embrace. With the right knowledge, healthy habits and support, women can navigate this stage with strength and serenity.
Menopause should be reframed as a stage of empowerment. With care and intention, women can thrive well into the next chapter of life.
This article is contributed by MyGP Clinic general practitioner Dr Yvonne Guan and LAC Malaysia consultant nutritionist Cynthia Jetan.
