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So October is Menopause Awareness Month (yes, that’s a real thing), and I’ve been thinking: we need to talk about what’s actually new in menopause science, not just rehash “eat soy, wear layers” advice. Because you deserve hopeful, up-to-date info, not vague hand-me-downs.Here’s a conversational, slightly cheeky deep dive into what’s shifting in menopause research in 2025. We’ll talk what’s promising, what’s uncertain, and how you can own this phase (instead of letting it boss you around).Why this matters (beyond hot flashes and mood swings) Let’s be real: menopause gets reduced to “hot flushes + mood swings + brain fog,” almost like a meme. But there’s a lot more going on — especially biologically and emotionally.Some women go through early or surgical menopause (e.g. removal of ovaries for medical reasons) and crash hard. Symptoms are harsher, onset is sudden.New research suggests that women who hit menopause early (before 45), especially via surgery, may even leave the workforce earlier — and that timely hormone therapy might help them stay in longer. EurekAlert! Also — menopause is not just a reproductive event. It ties into bone health, cardiovascular risk, brain aging, metabolic changes, all that jazz. Science is starting to treat it more holistically. So this is not a “deal with it and smile” situation. It’s a big pivot in life, and the more tools and knowledge you have, the better your ride.What’s new in 2025 (the sexy, hopeful stuff) Here’s where we get into the cool (and cautious) part: what’s breaking ground right now, what looks promising, and what to watch.1. Non-hormonal drugs are seriously coming of age This is the big one. For years, the non-hormonal “option” was sorta like “if you can’t take estrogen, good luck.” That’s changing fast. Elinzanetant (aka Lynkuet) (Bayer’s non-hormonal candidate) is making waves. Early trials show it can reduce hot flashes and night sweats in many women, and it seems to help sleep too. The FDA in the U.S. has delayed its decision by 90 days. That doesn’t necessarily mean “bad news” ,sometimes regulators just want more data. In its trials, by week 12, women on Elinzanetant saw ~73% reduction in moderate-to-severe hot flashes/night sweats vs ~47% in the placebo group. That’s a meaningful difference. Fezolinetant (Veozah / Veoza) is already approved in the U.S. for hot flashes. It works by blocking the NK₃ receptor in certain brain pathways.&nbsp;In a big meta-analysis, both fezolinetant and elinzanetant were shown to significantly reduce the number of hot flashes per day vs placebo. Elinzanetant gave slightly stronger reductions. These drugs don’t rely on estrogen or progesterone, which is huge if HRT isn’t viable for you (due to risk, personal preference, medical history). They’re not magic, but they’re a serious step forward.2. Hormone therapy (HT / HRT) is getting a makeover Before you say “I’ve heard that before,” stick with me, the landscape is shifting.After this unfortunate 2002 Women’s Health Initiative (WHI) scare, HRT got a bad rap, and many were told “never do it.” Now, newer research is arguing it’s less binary. Timing, dosage, formulation, delivery method (patch, skin gel, vaginal, oral) matter a lot. Researchers are trying to pinpoint “windows of opportunity”, when starting HRT yields more benefit and less risk. The “start early” vs “start late” debate is heating up. Also, minds are opening to “precision HRT”, meaning customizing hormone types, doses, delivery to your individual biology. No more one-size-fits-all. So, HRT isn’t vanishing. It’s just getting smarter (or trying to be).3. Beyond drugs: lifestyle, tech, and less sexy but powerful tools Because no pill is a full answer, and your habits and&nbsp; tools count a lot.Diet &amp; lifestyle: Plant-centered eating, maintaining a healthy weight, movement, sleep hygiene. All of these modulate how bad symptoms get. New studies are revalidating old advice in novel ways.&nbsp; Digital tools &amp; wearables: Think cooling wearables (clothing, jewelry, smart fabrics), symptom trackers, and apps that map your patterns. These aren’t perfect yet, but they’re getting better.&nbsp; Cognitive behavior therapy (CBT): Surprisingly, therapy techniques are being used to reduce how distressing hot flashes or night sweats feel. It doesn’t make them vanish, but changes how your brain handles them.&nbsp; Bone, heart &amp; mental health : New menopause studies are no longer just counting hot flashes, they’re tracking bone density, cardiovascular markers, mood, cognition, etc. Because everything’s linked.&nbsp; &nbsp; 4. Some bold, emerging ideas (still speculative but fun to watch) Researchers are exploring ways to prolong ovarian life or delay the onset of menopause. Sounds sci-fi, but it’s being explored.&nbsp; There’s renewed interest in how menopause connects to chronic diseases, why some women get hit harder with cardiovascular disease, dementia, metabolic syndrome after menopause. The idea: menopause could be a tipping point for those systems. Also, “next generation” non-hormonal molecules beyond NK3 antagonists (targeting other neural pathways) are in early development. (Heads up, these will take years before clinical use.)&nbsp; &nbsp; What this means for you (not just in theory) Cool, so there’s a bunch of science. But what do you walk away with, right now? Here’s how to use all this in your life.Step 1: Be your own information gatekeeper Don’t accept “that’s just menopause” as an answer. Ask why a symptom is happening, not just that it is. Ask your doctor: “Are there non-hormonal options or trials I qualify for?” If HRT is suggested, don’t just ask “yes or no.” Ask which type, dose, route, timing. &nbsp; Step 2: Track, track, track Use a simple journal or app for 1–3 months: log your hot flashes, sleep quality, diet, stress, mood, workouts. Patterns may emerge (e.g. worse on salty high-fat nights, or if you skip walking). Bring that data to your provider. It makes your case stronger. &nbsp; Step 3: Layer your strategies We know no single magic exists so stack things smartly: 1) Foundational health: sleep, movement, diet, stress reduction. 2) Symptoms tools : cooling wearables, fans, layering, behavior tweaks. 3) Therapeutics: when needed, your “backbone” option (HRT, non-hormonal drug, etc.) 4) Support: mental health, peer groups, menopause-aware clinicians &nbsp; Step 4: Consider clinical trials (if you’re OK with it) Many of the new non-hormonal drugs are still in trial phases or in regions awaiting approval. Trials often pay you (or at least cover costs), and you help push science forward. But – always ask: safety, side effects, how your data is handled. &nbsp; Step 5: Talk openly (break the taboo) Menopause is still whispered about. We need open conversation. Share what you’re learning with friends, family, communities. Ask hard questions of industries, researchers, clinicians (“why wasn’t this studied before?”). Advocate for more menopause research, funding is still lagging. &nbsp; A few caution flags (so you don’t swallow hype) None of these new drugs are perfect or universally safe. They have side effects; long-term data is limited. What works for one person may not work for you. Women are biologically diverse, and menopause is not uniform. &nbsp; Story moment (so this isn’t just facts) Let me tell you about Alex (name changed). At 49, she went through surgical menopause (ovaries removed due to disease). She hit a wall: hot flushes so bad she soaked her shirts, couldn’t sleep, felt fog-brain every morning. Her doctor said HRT was risky (her family history of cancer). She felt stuck.But guess what she did:She joined a trial for a non-hormonal drug (eligibility matched). She started tracking everything: diet, times of flushes, exercise. She layered cooling clothing + a small fan + sleep hygiene tweaks. She asked after 6 months: her flushes had reduced in frequency and severity. She still had hard days, but she had choice. Because she tracked patterns, she noticed evening wine + spicy food made things worse. She adjusted. She started advocating in her local women’s group, telling others: there is hope. Alex isn’t a miracle case. She’s someone who took the science + tools + grit, and reshaped her experience. That’s the direction we’re heading.The big picture — Menopause as a chapter, not a curse In 2025, menopause is starting to get the respect it deserves in research and medicine. The shift is from “manage problems” to “optimise midlife.” We’re moving from hush and shame to innovation, choice, and personalisation.👀 What to watch next:Will elinzanetant (or similar drugs)&nbsp; become more accessible? Will HRT guidelines evolve to be more nuanced and personalized? Will more trials include underrepresented groups so treatments are safe across diversity? Which lifestyle or tech hacks will prove most impactful in everyday life?I’ll be definitely watching and cheering for every woman who refuses to fade quietly, who asks better questions, who owns her health like it’s her next big project, not her loss.

Menopause in 2025: New Hopes, Real Talk & What You Should Be Asking

There’s good news. Huge things are starting to move in the perimenopause space — in research, in policy, in awareness. And for women everywhere, that means this long-overlooked phase of life is getting the attention it deserves. At the same time, there is still a long way to go. But, here’s what’s changing — and what each of us can do to help make the rest happen sooner.What’s Changing — The Good News 1. Government &amp; Policy Shift in Australia In 2024–25, the Australian Government allocated $64.5 million over three years specifically to improve access to specialist care for women’s health, with a focus on perimenopause and menopause. This includes funding for awareness campaigns, health professional training, and improved services.&nbsp; A Medicare Benefits Schedule (MBS) health assessment service for menopause/perimenopause has been introduced — meaning women can access consultations more formally through Medicare.&nbsp;The Australasian Menopause Society (AMS) applauded new funding: $26.3 million for menopause health assessments, $4.4 million over three years for developing national clinical guidelines and professional development for health workers, plus $12.8 million for a national awareness campaign.&nbsp;2. Research &amp; Inquiries Leading the Way The Senate Committee’s inquiry into “Issues related to menopause and perimenopause” released a landmark report with bipartisan support. Among its many recommendations: more research into the economic impacts (how symptoms affect work, retirement, income, superannuation), improved workplace policies, better access to treatment, and medical education reforms.&nbsp;Research Australia, COTA Australia, and other advocacy groups have helped ensure that lived experience is informing policy, and that voices from diverse and marginalised groups (e.g. First Nations women, women from culturally and linguistically diverse backgrounds, people with disability, LGBTQIA+ people) are part of the dataset and conversation.&nbsp;3. Public Awareness &amp; Cultural Change More media coverage. More stories from women speaking out. The stigma is loosening — perimenopause is becoming part of public conversation, not hidden in private whispers. Workplace conversations are shifting. Employers are more openly acknowledging that symptoms like brain fog, fatigue, mood shifts, sleep disruption matter, and that supporting employees through this phase is not “nice to have,” it’s part of retaining talent and equity. &nbsp; What Still Needs to Happen Even with these advances, there are gaps — and some urgent ones.It is one thing to recommend, or announce funding; it’s another thing to see the money flowing, services built, and outcomes tracked, especially for women in rural / remote regions, or from more marginalised groups. Many medical professionals still receive minimal education on perimenopause/menopause in their training. There’s a big need for standardised, evidence-based training, and ongoing professional development so GPs, specialists, psychologists, allied health know how to recognise, assess, and treat symptoms well.Flexible work, menopause-friendly workplace policies, options for leave or adjustments, and destigmatised conversations in HR and management — these are still patchwork at best. Many women report that their symptoms are dismissed or misunderstood at work.Hormonal therapies, alternative therapies, support services (mental health, bone health, sleep, etc.) need to be affordable, accessible, and based on good evidence. Addressing supply constraints, cost burdens, and ensuring equitable access is key.We still don’t have good enough data on how perimenopause affects different groups: First Nations women, LGBTQIA+ women, women in remote areas, women with disability or chronic illness. How do symptoms vary? How are outcomes different? How to best tailor support? &nbsp; What You / We Can Do — Women Helping Women Here are actions individuals, communities, and organisations can take. We all have a role.Share your story — when you feel safe to do so. Public stories de-stigmatise. They help others feel less alone and push institutions to pay attention. Ask for what you need — at work, with your GP, with your support network. If a doctor dismisses symptoms, ask for referrals, second opinions. If your workplace lacks understanding, suggest simple adjustments. Educate others — friends, family, colleagues. Sometimes the ignorance is not malicious but just because perimenopause has been under-addressed for so long. The more people know, the more pressure for change. Support advocacy &amp; policy efforts — sign petitions, contribute to public consultations, support organisations doing the work (research bodies, women’s health groups). Look after yourself — it’s often the small, consistent self-care moves that help symptoms feel less overwhelming: nutrition, sleep, movement, stress management, and when needed, professional help. Mentor and lift up other women — especially those who might be more marginalised or less visible (younger women who will face perimenopause later, women in regional areas, etc.). Share resources, connect them with medical professionals you trust, help them navigate this transition. At VANTA COACHING, we believe perimenopause is not a pause — it’s a pivot. A chance to reset, reclaim strength, sharpen purpose. We see the movement growing: policy, research and awareness are all aligning. But lasting change comes when each woman knows she has tools, knowledge, and community.On World Perimenopause Day (22 September) and beyond, our mission is: To equip women with clarity on what’s happening in their bodies and minds. To create spaces where conversations are real, honest, and respectful. To help women lead with their full power through this phase — not despite it. &nbsp; If you're a woman experiencing perimenopause, commit to one action: telling one trusted person about it; asking your doctor one question; trying one lifestyle change. If you have a platform — social media, workplace, community — use it to raise awareness, share facts, reduce shame. If you are a healthcare provider / manager / employer: seek out training, update policies, listen to lived experience. Because when we do this together, the change is not just around the corners — it’s here now.There’s already momentum. Governments are funding new programs. Research is being done. More people are speaking out. But it wasn’t inevitable — it’s the result of pressure, stories, science, and courage.And there’s room for more. For you. For your voice. For your experience.This perimenopause year, let’s not wait for change — let’s be the ones pushing. Because the next era of women’s health deserves nothing less.

Perimenopause: The Momentum Is Building — And We’re Part of It

There’s a moment in motherhood that rewires you forever.For me, it was the night my young daughter spiked a fever so high that I felt my body snap into a different gear. I hadn’t slept in days, my energy was gone, but suddenly I was alert, clear, unstoppable. That primal drive to protect her — to stay awake when I was exhausted, to get up and act when I wanted to collapse — was stronger than caffeine, stronger than willpower, stronger than logic.It was almost animalistic. It was my protector instinct.And here’s the truth: that same energy that keeps us awake at 3 a.m. when our baby is sick… is the same energy we can channel when building businesses, pursuing athletic goals, navigating perimenopause, or reinventing our lives.This blog is about exactly that: how to take the primal, unstoppable “protector energy” that lives in every woman, in every mother, and consciously harness it for your own goals. Science backs this up — women’s brains are wired with systems of care, vigilance, and motivation that can be redirected beyond child-raising. And in perimenopause or midlife, when our identities shift, this instinct can become one of our greatest tools for transformation.Here are seven ways to ethically and powerfully harness your protector energy.1. Identity Framing, Not Willpower Most women don’t need more willpower, they have plenty of it; they need to remember who they are.When I frame my workouts as “me time,” I can easily skip them. But when I frame them as protector rituals — protecting my bones, my brain, my future self — suddenly the resistance melts away. I become the woman who shows up because my identity demands it.This is what psychologists call identity-based motivation. When your action becomes an expression of who you are — protector, role model, guide — following through is no longer optional.Try this: instead of saying, “I need to eat better,” say “I fuel my body like a warrior-mother who’s protecting her family’s future.” That framing keeps you in motion even when motivation fades.2. Stress Into Connection When life gets stressful, most people think the only response is fight or flight. But for many women, the natural response is different: tend and befriend. That means turning stress into care and connection.Think about it — when your child is sick, you don’t just panic. You text a friend, call family, or gather support. That instinct lowers stress and keeps you strong. You can use the same approach with your goals. Don’t push through challenges alone. Pair your hard tasks with connection — train with a friend, share wins with your kids, or check in with a colleague. Turning stress into togetherness doesn’t make you weak; it makes you unstoppable.3. Oxytocin: The Chemistry of Calm Focus The protector system in our brains is fueled by oxytocin — the same hormone that drives bonding, caregiving, and yes, fierce mama-bear protection. Oxytocin doesn’t just make us feel good; it sharpens focus and lowers stress. That’s why even a small act of warmth — hugging your child, cuddling the dog, laughing with a friend — can reset your nervous system.When I start my day with a simple oxytocin ritual — a hug, a moment of gratitude, even petting my cat — I feel calmer, steadier, and more ready to take on tasks that normally drain me.Design your own: a family breakfast ritual, a gratitude text, or even two minutes of playful movement. Each act is a fuel for the protector within.4. The Care Reframe Here’s the secret: we’ll do for others what we often won’t do for ourselves. That’s why one of the most powerful hacks is reframing your goal as an act of care for your circle. If I eat well, my kids get a role model. If I exercise, my partner gets a stronger, calmer woman beside him. If I protect my sleep, everyone in my house benefits. When you’re tempted to skip a task, ask: “Who benefits if I show up today?” Then rename the task in your planner:“Meal prep → care for tomorrow’s family” “Workout → protect my future bones” “Financial planning → secure my children’s opportunities” This isn’t manipulation. It’s truth: our actions ripple into the lives of those we protect.5. Protective Boundaries as Performance Tools The same instinct that makes you snap awake when your child cries can also make you fiercely protective of your time and energy.Think of sleep, food, and recovery as security protocols, not luxuries. In perimenopause especially, guarding your energy isn’t selfish — it’s survival.When I started framing my boundaries this way — saying no to late-night work, guarding my gym time as non-negotiable — guilt disappeared. I wasn’t being “selfish,” I was being a protector. Every time you say no, imagine you’re defending your energy like a shield. Because you are.6. Micro-Hero Moments Big goals are achieved through small acts of protection.When my daughter was a toddler, I used to check the locks at night. That one-minute ritual gave me peace of mind. Now, I use that same instinct for my own goals:Drinking a glass of water = protecting future me from headaches. Stretching for 2 minutes = protecting my hips and back. Logging out of email at 8 pm = protecting my nervous system. These micro-hero moments build a sense of capability. They remind you daily: I am the protector. I am strong. I follow through.7. Menopause: Keeping the Mission, Shifting the Methods Here’s the beauty of the protector instinct: hormones shift, but meaning remains.During perimenopause, many women feel their old strategies stop working. Sleep is fragile, energy dips, recovery slows. But the drive to protect — that fierce mother energy — doesn’t vanish. It just needs new outlets.Now, my workouts are less about pushing hard every day and more about building strength for bones, mobility, and brain health. My nutrition is less about weight and more about protecting long-term vitality. My self-care is less about pampering and more about resilience.When I remind myself that my mission hasn’t changed — I’m still a protector, just in a new season — it makes midlife feel powerful instead of diminishing.Becoming the Woman Your Future Daughter Thanks Every mother knows the surge: that unstoppable, animalistic energy that rises when a child is threatened. That same energy can carry you through building a business, preparing for a race, or navigating midlife changes.Harness it consciously. Frame your actions as protector acts. Use connection to lower stress. Build oxytocin rituals. Reframe your goals as care for your circle. Guard your boundaries like a fortress. Celebrate micro-hero moments. And when menopause shifts the landscape, hold onto the mission, even if the methods change.Because when you live as your own fiercest protector, you don’t just achieve goals. You become the kind of woman your daughter — and your future self — will thank.

Harnessing the Protector Within: How Women Can Channel Their Fiercest Instincts to Achieve Big Goals

Menopause is so often spoken about as a purely biological event. Hormones fluctuate, periods stop, symptoms arrive, and eventually, the body settles into a new equilibrium. Yet to reduce menopause to this biological narrative alone is to miss the far more profound truth: it is also a relational journey. It changes the way women see themselves, and therefore the way they relate to their partners, their families, their colleagues, their communities, and the wider world. To approach menopause holistically is to understand that this transition doesn’t just happen inside the body—it ripples outward, touching every connection a woman holds.Research consistently shows that menopause influences not only physical health but also psychological and social wellbeing. A large review published in The Lancet (2022) highlighted that symptoms such as sleep disturbance, mood changes, and hot flushes are directly associated with shifts in relationships and quality of life. In other words, menopause is never just “hormonal”—it is deeply human.A Woman’s Relationship with Herself Every relationship begins with the one we hold with ourselves, and during perimenopause and menopause this relationship is often tested in ways it never has been before. The changes in the body are obvious: fluctuating hormones that can leave energy unpredictable, brain fog that can undermine confidence, night sweats and disrupted sleep that erode resilience, weight redistribution that can alter body image.A study in the Journal of Women &amp; Aging found that self-esteem tends to dip during midlife, largely due to body image concerns and a sense of losing control over health. But the same study also showed that women who embraced lifestyle interventions such as exercise, mindfulness, and social support experienced a stronger sense of self-worth and personal growth. This suggests that menopause can be a time of renewal rather than decline—if women invest in the relationship with themselves.Romantic and Intimate Relationships The impact of menopause on intimate partnerships is well documented. Hormonal changes can alter libido, and physical symptoms such as vaginal dryness can make sex uncomfortable. According to the North American Menopause Society (NAMS), around 50% of women report experiencing genitourinary symptoms of menopause that affect sexual function.But intimacy is not just about physicality. Emotional shifts—irritability, low mood, or fatigue—can create misunderstandings. Partners may feel rejected, while women may feel guilty or frustrated. A survey by The Menopause Charity in the UK found that over 60% of women believed menopause had negatively affected their relationships, but importantly, couples who engaged in open communication reported stronger bonds afterwards.This demonstrates that menopause, while challenging, can also be a catalyst for rediscovery. Couples willing to learn, listen, and adapt often discover new dimensions of intimacy—emotional closeness, curiosity, and a deeper appreciation for one another’s resilience.Family Dynamics and Parenting Menopause often overlaps with the turbulence of teenage years, leading researchers to describe midlife women as part of the “sandwich generation”—caring for children on one side and aging parents on the other. This dual burden can increase stress, with studies in the Journal of Family Issues showing that women in midlife report higher conflict at home compared to men of the same age, often linked to hormonal fluctuations and caregiving demands.Teenagers may not fully understand the emotional volatility their mothers experience, sometimes interpreting withdrawal or irritability as rejection. Psychologists highlight the importance of “family literacy” around menopause—talking openly so that children and partners understand the biological and emotional context. Families that adopt this approach often experience greater empathy and cohesion.Friendships and Social Circles Friendship networks can be both a lifeline and a mirror during menopause. Women who share their experiences within supportive circles report reduced stress and greater wellbeing. A 2019 Australian Longitudinal Study on Women’s Health confirmed that social support is one of the strongest predictors of resilience during menopause.However, friendships that lack understanding may fade. Many women report becoming more discerning at this stage of life, investing energy only in relationships that feel nourishing. From a holistic perspective, this pruning of social circles is not a loss but a recalibration, aligning with the developmental psychology concept of “socioemotional selectivity theory,” which suggests that as people age, they prioritise emotionally rewarding relationships.Professional Relationships and the Workplace The workplace is one of the most overlooked arenas where menopause exerts influence. I touched on this in my previous articles. Cognitive symptoms like brain fog and forgetfulness, alongside physical symptoms such as hot flushes, can erode confidence. A UK survey conducted by the Fawcett Society (2022) found that one in ten women had left their jobs due to menopause symptoms, while many others had reduced their hours or passed on promotions.This is not just a women’s issue—it’s an economic one. The same report estimated that the UK economy loses millions annually due to untreated or unsupported menopause in the workplace. Forward-thinking companies are beginning to introduce menopause policies, flexible working arrangements, and awareness training for managers. Such measures not only retain talent but also build inclusive cultures where women feel valued at every stage of life.For individual women, this period is also an opportunity for self-advocacy. By speaking openly about needs and challenging outdated stigmas, women redefine leadership in ways that normalize honesty and humanity in the workplace.The Role of Supportive Others The presence—or absence—of support is one of the strongest predictors of how women experience menopause. A systematic review in Maturitas (2018) found that women who had supportive partners, family, and social networks reported significantly fewer psychological symptoms than those who felt isolated. Support does not have to be grand; it can be as simple as listening without judgment, sharing responsibilities at home, or offering empathy rather than dismissal.This relational web matters. When others understand that menopause is not weakness but transition, they become allies in helping women thrive rather than merely survive.Reframing Menopause as an Opportunity The cultural narrative of menopause as decline is outdated. Increasingly, research suggests that many women experience menopause as a turning point toward greater authenticity. Psychologists describe this as a "process of individuation"—where women begin to assert clearer boundaries, rediscover passions, and cultivate deeper self-awareness.Far from ending connection, menopause can deepen it. Couples who communicate, families who adapt, and workplaces that support create environments where women can flourish. Friendships become more authentic, and self-relationships grow stronger. This reframing is essential: menopause is not simply an ending, but a recalibration of life’s most important bonds.Summarising, menopause is, in many ways, the great revealer. It brings to the surface not only the changes happening within a woman’s body but also the hidden dynamics of her relationships. It exposes cracks, but it also creates opportunities for repair and renewal. For women willing to meet themselves with compassion, and for those around them willing to respond with empathy, menopause becomes not a period of loss but of growth.Relationships will shift during perimenopause and menopause—there is no avoiding that. But these shifts do not have to be destructive. With awareness, honesty, and holistic support, they can instead become the very catalyst that allows women and those who love them to step into a deeper, more authentic way of relating. Menopause, far from being the end of connection, can be the beginning of a richer, more grounded way of living in relationship—with ourselves, with others, and with the world around us.

When Relationships Shift: A Holistic Look at Menopause and Connection

When we talk about perimenopause, much of the conversation centers on hot flashes, shifting moods, or changes in energy. These are the symptoms that often dominate headlines, yet beneath the surface another, quieter change is underway — one that shapes the future of every woman’s strength and resilience. It’s the story of our bones.Bone health rarely captures the drama of other midlife transitions, yet it is the scaffolding upon which everything else depends. Every stride you take, every weight you lift, every moment you steady yourself from a fall is underwritten by the architecture of your skeleton. And during perimenopause, when estrogen levels begin their gradual decline, this architecture becomes increasingly vulnerable. The result, if ignored, is a measurable drop in bone mineral density, leading to fragility, fracture risk, and a long-term impact on independence and quality of life. But here’s the truth that deserves to be amplified: bone loss is not inevitable decline. It is a biological challenge — and challenges can be met with strategy, movement, and intentional living.In fact, the evidence shows that bones are dynamic tissues. They respond to load, adapt to pressure, and strengthen in response to the right kinds of stimuli. The cliché that bones are static, cement-like structures is a myth. They are living, vascular, constantly remodeling organs, in a perpetual dance of breakdown and repair. And while estrogen’s fall tilts that dance toward breakdown, women are far from powerless. With the right approach, bone health can not only be preserved but also optimized, even in the absence of hormone replacement therapy.The Science of Bone Loss To understand what’s happening during perimenopause, we need to dive briefly into bone biology. Bone is formed by osteoblasts, the builders that lay down new mineral matrix, and broken down by osteoclasts, the demolition team that resorbs old bone. In a healthy young woman, these two forces are balanced: bone turnover ensures strength and flexibility, while density is preserved. Estrogen plays a crucial role in restraining osteoclasts, essentially keeping the demolition crew from working overtime.As estrogen levels decline, the checks on osteoclast activity loosen. Bone resorption accelerates while formation lags, tipping the balance toward net loss. Research shows that women may lose up to 20 percent of their bone density in the five to seven years surrounding menopause. The vertebrae, hips, and wrists — the very structures that hold us upright, bear the weight of our stride, and catch us when we fall — are the most vulnerable.The numbers are stark: one in three women over 50 will experience an osteoporotic fracture. And yet, what those numbers don’t reveal is the capacity for intervention. The very forces that threaten bone can be countered with mechanical loading, nutritional strategy, and intelligent training.Why Movement Is Medicine for Bone Among the most compelling findings in bone science is that bones respond best to stress. It is the very impact of movement — the ground force of a jump, the tension of a muscle pulling on its attachment, the weight of a barbell resting on the spine — that sends the signal to osteoblasts: build here. Without this stimulus, bone has little reason to renew itself. Astronauts in zero gravity famously lose bone mass at a rapid pace, not because of hormones, but because the absence of mechanical load deprives bones of their reason to adapt.For perimenopausal women, this is not a call to fear loss but an invitation to use movement as medicine. Resistance training, high-impact loading, and multidirectional jumps are not just exercise prescriptions for athletes; they are biological signals to maintain skeletal integrity. The evidence is clear: women who engage in regular resistance and impact training preserve bone mineral density more effectively than those who stick to low-impact activities alone.Running, dancing, skipping, and jumping provide intermittent bursts of ground reaction forces that bones respond to. Strength training adds another layer, placing controlled stress directly through muscle attachments. The combination is powerful: impact stimulates bone directly, while resistance strengthens the muscles that stabilize and protect joints, reducing fall risk. Balance training, often overlooked, completes the circle by ensuring that the bones we work so hard to maintain are not placed in jeopardy by avoidable slips and falls.Nutrition: Building Blocks for Bone If exercise provides the signal, nutrition provides the raw materials. Calcium remains the most obvious player, and with good reason. Around 1,200 milligrams per day is recommended for women over 50, and this doesn’t have to mean endless glasses of milk. Sardines with bones, leafy greens, fortified plant milks, almonds, and tofu all contribute. Yet calcium alone is insufficient.Vitamin D is the gatekeeper, ensuring calcium actually gets absorbed and incorporated. Sunlight remains the most reliable source, though in many regions — and for many women spending more time indoors — supplementation is necessary. The target is 800 to 1,000 IU daily, though individual needs may vary.Protein, often underrated in the bone conversation, is vital. Collagen and bone matrix require amino acids, and higher protein intake has been correlated with better bone density outcomes, especially when paired with resistance training. Aim for 1.6 to 2.0 grams per kilogram of body weight — a target that also supports muscle retention, another key to longevity.Magnesium, vitamin K2, and trace minerals such as zinc and boron play supportive roles. The nutritional picture is one of synergy: without adequate raw materials, even the best training signals fall flat. With them, every jump, every squat, every loaded lift translates directly into stronger architecture.The Power of the Jump One of the simplest, most effective, and most overlooked interventions for bone is the humble jump. It seems counterintuitive — after all, many women are advised to avoid impact as they age. But research suggests that brief, targeted jumping protocols can increase bone density even in postmenopausal women. The mechanism is elegant: each landing delivers a short, sharp mechanical load to the skeleton, stimulating osteoblasts in ways that walking or cycling cannot.Imagine a daily ritual of just ten jumps, performed with soft knees and controlled landings. Over time, those minutes compound into stronger hips and spine. Add variety — forward jumps, side hops, bounding, star jumps — and you create multidirectional forces that mimic the unpredictability of real-life movement. This is not about reckless pounding of the joints but about strategic, intentional, playful impact.Lifestyle, Recovery, and the Bigger Picture Movement and nutrition form the pillars, but lifestyle habits determine how strong those pillars stand. Alcohol, when consumed in excess, interferes with bone remodeling. Smoking directly accelerates bone loss. Chronic stress elevates cortisol, which further fuels resorption. Sleep deprivation undermines recovery and hormone regulation.Conversely, recovery, rest, and intentional stress management enhance bone outcomes. Yoga, tai chi or dancing may not deliver bone-loading forces, but they improve balance and reduce fall risk. Mindfulness practices lower cortisol, indirectly protecting bone integrity. In this way, perimenopause becomes not a season of decline but a holistic recalibration, where every choice either contributes to or detracts from resilience.Beyond HRT: Owning the Narrative Hormone replacement therapy remains a valuable tool for many women, offering protection not only for hot flashes but for bone density. Yet it is not the only path. For women who choose not to, or cannot, pursue HRT, the combination of impact training, strength work, nutrition, and lifestyle is formidable. This is not second-best medicine; it is frontline prevention.What matters most is agency. Too often, the narrative around perimenopause is one of loss. At VANTA, we flip that script. This is not the end of your peak; it is the moment to build a stronger foundation than ever before. By training with intent, fueling with strategy, and living with awareness, you create a blueprint for strength that carries you not just through menopause but decades beyond.Perimenopause is not a pause at all; it is a pivot. And in that pivot lies opportunity. Your bones are listening. Every step, every jump, every plate of food sends them information. The question is whether that information tells them to fade — or to thrive.So begin today. Rise onto your toes, dip into a squat, and jump. Land softly, knees bending, body grounded, heart lifted. Do it again, and again, and again. With each repetition, you are not just exercising; you are writing resilience into your very structure. You are ensuring that your story of perimenopause is not one of frailty, but of power.And when you share that story — in the gym, at the workplace, on your feed — you remind other women that they too can reframe this season. Bone health is not a niche concern. It is the foundation of longevity, performance, and independence. It is the invisible strength that allows every visible achievement to shine.Perimenopause is your chance to claim that strength, without apology, without hesitation, and without the myth of decline. This is the VANTA way: science-backed, strength-driven, unapologetically bold. Because your bones deserve nothing less than your fullest power.

The Bone Blueprint of Perimenopause: Strength Beyond Hormones

Menopause and perimenopause are costing Australian businesses billions.$10 billion in replacement costs. $15.2 billion in lost earnings and super for women. 83% of women saying symptoms impact their work. 1 in 8 retiring early. This isn’t a “personal problem.” It’s a business problem. But problems are only one half of the story. Today, let’s talk about the other half — the solutions. Because perimenopause is not the end of your performance era. It’s the beginning of your power era.Why We Need Solutions Now Let’s get real. If you’re a nurse, police officer, firefighter, entrepreneur, soldier, or corporate leader, you don’t get the luxury of pressing pause when hot flashes, insomnia, brain fog, or anxiety hit.You still have to: Lead meetings, respond to emergencies, manage staff, hold the line for your patients, your clients, your communities. And because women like you are the backbone of entire industries, the cost of silence is enormous.When women downshift careers, walk away from leadership, or exit the workforce, businesses lose not just a worker — they lose:-Institutional knowledge (years of expertise and relationships). -Leadership capability (the wisdom to handle crises calmly). -Mentorship pipelines (the next generation of talent). If you’re a business leader reading this, ask yourself: How much does it cost to replace one senior manager, or one highly trained frontline leader? Now multiply that by thousands. That’s why this is a multi-billion-dollar issue.But here’s the hope: we can change it.Perimenopause feels unpredictable. One day you’re on fire, the next you’re questioning if you’ve lost your edge. But what if you reframed it as a recalibration, not a collapse? Here’s where to start:1. Nervous System Mastery Stress is gasoline on the fire of perimenopause symptoms. Without regulation, cortisol spikes magnify hot flushes, anxiety, sleep problems, and brain fog.This isn’t about bubble baths or “self-care.” It’s about performance-level regulation tools: tactical breathwork to switch your body from fight-or-flight to calm-in-control, micro-pauses between high-pressure tasks. Training your stress response so you can still deliver under pressure without frying your system. Think of it as mental armour — especially critical if you’re in a frontline role.2. Fuel the Brain and Body Nutrition isn’t optional — it’s strategy. Creatine (5g+ daily): Research shows it’s not just for athletes. It supports cognitive clarity, memory, and problem-solving — the very skills that feel shaky in perimenopause. Protein: At least 1.6–2.2g per kilo of bodyweight daily. It preserves muscle (and metabolism), improves satiety, and stabilises blood sugar, which means fewer energy crashes mid-shift. Anti-inflammatory support: Omega-3s, curcumin, magnesium, vitamin D. Not trendy add-ons, but foundational building blocks for stable mood and energy. This isn’t about dieting. It’s about fuelling your leadership.3. Strength Training is Non-Negotiable Bone density, muscle mass, and resilience all take a hit during perimenopause. Cardio is great, but strength training is survival. It protects against injury (crucial for physical jobs), it boosts confidence in your body’s capability, it literally makes you harder to break — physically and psychologically. If you’re leading teams, running a business, or working the frontlines, you don’t just want endurance. You want power that lasts decades.4. Identity and Boundaries Reset Here’s the truth most won’t say: perimenopause exposes what’s unsustainable. The overworking, people-pleasing, and perfectionism you once could push through? It won’t fly anymore. This isn’t weakness. It’s wisdom. It’s your body demanding alignment.That might mean: saying no more often, delegating instead of controlling everything, reframing success away from “doing it all” to doing what actually matters. For entrepreneurs, executives, and frontline leaders, this is where coaching matters most — guiding you to step into leadership that’s sharper, not heavier.5. Work With, Not Against, Your Physiology Even if your cycle is irregular or gone, your body still runs on rhythms. Instead of fighting them, you can: schedule demanding work in your sharper windows, allow recovery time when symptoms flare instead of bulldozing through, build flexibility into your performance plan. This doesn’t reduce your output — it makes it more effective.For Businesses: Retention Over Replacement If you’re in leadership, HR, or running an organisation, here’s the wake-up call: you can’t afford to lose your top women.1. Menopause-Informed Policies Flexible schedules for symptom management. This isn’t “special treatment.” It’s smart business. Menopause education for managers, so they know how to support without stigmaas well as clear policies that encourage retention, not quiet exits will go long way.2. Education is Everything Menopause should be as normal in leadership training as stress management. When men and women alike understand what’s happening, stigma dissolves and support becomes practical.3. Performance Coaching for Midlife Women Workplace wellness programs aren’t enough. Women need performance strategies tailored to their stage of life. Imagine offering executive coaching that includes hormonal literacy and nervous system training — the ROI would be extraordinary.4. Measure What You Want to Keep Stop tracking only exits. Start measuring retention of senior women, reduced absenteeism, and leadership continuity. When you see the metrics improve, you’ll know your strategy is working.The Bigger Picture: Redefining Peak Performance We’ve been sold the myth that peak performance looks the same forever — 12-hour workdays, endless hustle, and grinding through symptoms. But that model was built on male physiology. Women’s peak performance looks different. It’s cyclical, adaptive, and resilient. Perimenopause isn’t the end of that — it’s the upgrade.When women are supported through this transition, they emerge sharper, wiser, and more powerful. Imagine what industries could look like if we stopped losing women right when they’re at the height of their capability.

Menopause is Costing Billions — But Here’s What We Can Do About It

VANTA Coaching

We provide holistic wellness coaching for perimenopausal and menopausal women, this includes physical fitness, sleep, hormonal health, nutrition, mental health, goals setting

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