“Menopause is not an illness but a natural transition every woman goes through,” said general practitioner Dr Yvonne Guan. “Each woman’s experience is unique: some experience 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,” added 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.”

Backed by insights from medical and nutrition experts, here are five menopause myths Malaysian women should stop believing.

Myth 1: Menopause happens overnight

Menopause doesn’t begin with a single missed period: there’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,” Guan said. “It could also be thyroid or other hormonal changes. Regular check-ups help identify what’s really happening.”

Myth 2: 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.

“No two women experience menopause the same way,” Guan pointed out. “That’s why one-size-fits-all advice 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.”

Myth 3: 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,” Jetan said. “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.”

Myth 4: Weight gain is inevitable

Hormonal changes can slow metabolism, but weight gain isn’t a given. “Diets high in refined carbs like white rice, noodles, and pastries can worsen hormonal fluctuations,” Jetan highlighted.

“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.”

Guan added: “As oestrogen levels drop, metabolism shifts, but with balanced nutrition and regular movement, stability can be restored.”

Myth 5: 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,” Guan stressed.

Jetan chimed in: “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.”

5 ways to ease the transition

1. Prioritise regular movement: Exercise strengthens bones, improves mood, and helps counter weight changes. Brisk walking, yoga, or simple strength work are especially effective.
2. 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,” said Jetan.
3. 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,” she added.
4. Reach for targeted support: “Supplements should not replace healthy habits but complement them,” Jetan emphasised.
5. Stay connected and informed: Join women’s health communities, talk to healthcare providers, and normalise conversations about menopause. Knowledge reduces stigma and increases confidence.

Remember, 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.