No matter what your age or gender, menopause affects you. If you are a male student in high school, you must wake up and try to smell the coffee that you think is not yet in the room. If you are a lady already in the throes of menopause, you might appreciate why that young man needs to pay attention. My conversation with you today is to explain why menopause is relevant to you and what you can do for a better life, even if you are a young man who is gay!

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Contents

Why Bring This Topic Up Today?
1234The Core
1234Estrogen is not…
1234Receptor Quickie
1234Signal Drop across Wide Coverage
1234Devastating Impact
12341234Near Term
12341234Long Term
1234Justice Delayed is Justice Denied
1234Awareness Delayed is Justice Denied
1234Puru and Menopause Awareness
Fairness in Advocacy
What Can You Do?
1234Everyone and Everything
1234Education at All Levels
12341234Schools
12341234Medical Training
12341234Workplace Policies
1234Teenage Girl
1234Teenage Boy
1234Lady in her 20s
1234Lady in her 30s
1234Mother in her 40s
1234Young Man in College
1234Men between 20 and 40
1234Middle-Aged Husband and Father
1234Woman in her 50s and 60s
1234Grandmother
1234Grandfather
Preventing Fractures After Menopause
Distinguishing Ageing from Menopause
Race and Socioeconomic Differences
1234Women’s Experiences
1234Research
12341234Western Countries
12341234India
Tracking
🌸 Mentoring for Women Before, During, and After Menopause
Take-Home Message
Parting Message

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Why Bring This Topic Up Today? [top]

Allow me first to describe the landscape, and then we’ll dive into how you can help solve some of the problems – whether you are a teenage boy, a lady in her 30s, a middle-aged man or a grandmother.

The Core [top]

At the heart of today’s discussion is the dramatic decline in estrogen levels that all healthy women experience as they reach a certain biological age. This process begins a few years before menstruation ceases entirely, marking the end of her natural reproductive potential. The sharp drop occurs because her ovaries no longer need to produce estrogen in support of pregnancy and conception. If you have remained an uninformed male thus far, then, to put it simply, when a woman, typically between the ages of 40 and 55, stops having periods completely, she is postmenopausal and has much lower natural levels of estrogen in her body until death. It is essential to recognise today that estrogen is likely not what you initially thought it was.

Estrogen is not…1234 [top]

Estrogen is not just a “female hormone” nor is it just a “sex hormone” —its receptors are vital for the health and function of many systems in both women and men. Nearly every organ system in your body, whether male or female, contains estrogen receptors. For a man, estrogen receptors are found in the reproductive system (affecting sperm concentration), central nervous system (affecting cognition, mood, and neuroprotection), skeletal system (maintaining bone density), cardiovascular system (heart and blood vessels), liver, adipose tissue, kidneys, lungs, and immune cells. For a woman, in addition, there are estrogen receptors in areas that are special for her, for example, the breasts and the urinary tract. But what is a receptor?

Receptor Quickie [top]

A receptor is a protein molecule, either on the surface of a cell or inside it, that receives and responds to chemical signals. But if receptors act as the body’s communication system, allowing cells to sense and react to their environment, what happens if there is no longer a signal arriving?

Signal Drop across Wide Coverage [top]

Fortunately for a typical healthy man, he experiences no sharp drop in estrogen levels over his entire lifetime. However, the sharp signal drop that women experience affects them directly. Why?

Devastating Impact [top]

Suppose significant parts of your many organ systems did not get instructions for doing their job. You can try to imagine how, in that scenario, your systems might behave and how you, a complete individual, might suddenly feel about your daily experiences and your very existence. For a large part of their post-puberty years before menopause, women experience cyclical but high levels of estrogen that define who they are. The extensive presence of receptors all over their bodies, which start to experience a decline in signals (perimenopause) and then continue to experience significantly weak signals (postmenopause) until death, makes life for women difficult in the near and long term. And it affects men indirectly through all the women they are connected to.

Near Term – The most intense symptoms often arise during perimenopause, the phase leading up to menopause, and can persist for several years afterwards. These near-term symptoms can significantly affect physical, emotional, and cognitive well-being. Common experiences include irregular periods, hot flushes, night sweats, and sleep disturbances, often compounded by mood swings, anxiety, and low self-esteem. Many women also report cognitive changes such as memory lapses and difficulty concentrating, alongside vaginal dryness, reduced libido, and palpitations. Physical pain in muscles and joints, headaches, urinary issues, and changes to skin or hair are also prevalent. Importantly, the duration, severity, and combination of symptoms vary widely, underscoring the need for personalised care and greater awareness of this complex life stage. [top]

Long Term – While menopause is a natural transition typically occurring between the ages of 45 and 55, its impact often extends well beyond the immediate symptoms of the menopausal transition. Although men experience a decline in estrogen levels that is gradual rather than sharp, by the time a healthy woman is 60, she will have less estrogen than her twin brother. Because of this, the long-term symptoms and health risks for a woman emerge or intensify after menopause. These can include osteoporosis, marked by reduced bone density and a heightened risk of fractures, and cardiovascular disease, with increased vulnerability to heart attacks and strokes. Many women also experience genitourinary syndrome, involving persistent vaginal dryness, urinary incontinence, and recurrent UTIs. Weight gain, especially around the abdomen, and metabolic changes such as a higher risk of type 2 diabetes are common. Cognitive challenges like memory loss and difficulty concentrating may persist, alongside sexual dysfunction and skin ageing due to collagen loss. While some short-term symptoms, such as hot flushes and joint pain, may linger, the long-term focus is on the enduring or late-onset conditions. As with all aspects of menopause, the duration, severity, and combination of symptoms vary widely, highlighting the importance of personalised healthcare and sustained attention to women’s health beyond midlife. [top]

Justice Delayed is Justice Denied [top]

Throughout history, society has often been slow to acknowledge and address deeply rooted injustices and urgent crises. Movements like Black Lives Matter, the fight for gender equality, and the long-overdue recognition of women’s suffrage all reflect struggles that should have been resolved generations earlier. Similarly, the widespread paedophilia scandals within the Catholic Church were ignored or covered up for decades, allowing systemic abuse to persist unchecked. Climate change, despite overwhelming scientific consensus, has faced decades of denial and inaction, leaving us scrambling to mitigate its effects far too late. These issues share a common thread: they reveal how societal inertia, institutional resistance, and collective discomfort with confronting uncomfortable truths can delay progress, often at great human and environmental cost. The lesson is clear—waiting too long to act not only deepens the damage but also erodes trust in our ability to respond with courage and integrity.

Awareness Delayed is Justice Denied [top]

To address any issue that affects a significant portion of the world, a powerful first step is raising widespread awareness of its existence. Menopause touches all of us in different ways—regardless of age or gender—whether directly or indirectly. Much like climate change, its impact varies depending on who you are, shaped by factors such as biology, social roles, and access to healthcare. Recognising this diversity of experience is essential to building empathy, driving research, and creating meaningful support systems.

Despite affecting half the population, menopause has long been marginalised in medical research and public discourse. For decades, it received minimal funding, scant clinical attention, and was often dismissed as a private inconvenience rather than a significant health transition. This neglect has left millions of women without adequate support, facing symptoms that impact their physical, emotional, and professional lives with little guidance or treatment. The injustice lies in the systemic undervaluing of women’s health, where conditions tied to ageing men receive far more attention, while menopause remains under-researched, underdiagnosed, and underfunded. It is a stark reminder that gender bias in medicine does not just shape perception—it shapes outcomes.

Puru and Menopause Awareness [top]

Increasing awareness of menopause is deeply personal for me. When my mother and aunts went through it, I was not aware of what they were experiencing—I did not know how to support them, and I did not even know that I ought to ask. I am still unsure how my elder sisters navigated that transition, which speaks volumes about the silence that often surrounds menopause, even within families. It was not until I began hearing from patients and close friends—women who were actively going through it—that I started to understand the physical, emotional, and social toll it can take. Now, I try to support them in ways that I can, but I also want to do more. I want my daughter and others in her generation to grow up in a world where menopause is not hidden or dismissed, but openly discussed, understood, and supported. Greater awareness leads to better preparation, better care, and ultimately, greater dignity for women at every stage of life.

I spoke about the lies about alcohol at a time when the science was clear, but medical doctors and health influencers on social media continued to profess that “a little bit is OK” when it is, in fact, not. Fortunately, more of them are now speaking the truth – no amount of alcohol is safe.

Each of us has our journey, and no amount of lecturing can change someone unless they genuinely want to change. Through my communication, including conversations like today’s, my goal is to make others aware that there is a better path ahead that they can choose to walk on. Whether for something like alcohol consumption, where moderation is malicious, or for cruising with “becoming vegan” rather than being a vegan terrorist. For discouraging binary thinking where it does not help us prosper, for example, why it is not a choice between strength and cardio, or between walking and running. Or by explaining why labelling can be harmful, because what you call ‘healthcare’ is probably not healthcare, but rather ‘sickcare’.

Menopause is not an illness, but individuals in society not contributing to making life easier for others is a social disease requiring a cure and ongoing prevention protocols.

Fairness in Advocacy [top]

While it is essential to recognise and support the real challenges that menopause brings, it is equally important that the conversation remains grounded in honesty and mutual respect. Women should not feel the need to downplay their experiences—but nor should menopause be used unfairly as a blanket justification in situations where it does not apply. Advocacy loses credibility when it is misused, and that can undermine the progress we are all working toward. The goal is not to silence or shame, but to foster a culture where menopause is understood, respected, and discussed with nuance—where support is given freely, and accountability is shared.

What Can You Do? [top]

Everyone can do something big or small to help with something that negatively and directly affects half the world’s population, even if they are not in that half! Here are my thoughts with descriptions and prescriptions.

Everyone and Everything [top]

Everyone can be better informed about a natural process that is not a sickness. Even if you are new to my monthly conversations, you must be someone who wants a better life, both directly and indirectly. And, so, there are things that you can do related to menopause to make life better for yourself and for everyone you care about.

Education at All Levels  [top]

Education plays a vital role in increasing awareness of menopause, not just among women, but across society. Awareness should not depend on chance encounters—it should be built into our educational systems, public health messaging, cultural conversations, and workplace policies. By integrating menopause education into schools, workplaces, and healthcare training, we can ensure that future generations are better equipped to understand, support, and navigate this life stage with dignity and confidence.

Introducing menopause education in schools is a crucial step toward breaking the silence and stigma that have surrounded this natural life stage for generations. That knowledge gap I had was not just personal—it is systemic. Fortunately, recent changes to some developed countries’ national school curricula now include menopause under a sex education framework. This opens the door to teaching students—of all genders—not only the biological aspects of menopause but also its emotional, social, and workplace implications. Just as we teach about puberty and menstruation, we must normalise conversations about menopause early on, so that future generations are better equipped to support themselves and others. Education empowers empathy, and by embedding menopause into school curricula, we can foster a culture of understanding that benefits everyone. However, menopause is not a phenomenon exclusive to developed countries, where it is now being discussed more openly. In a diverse country like India, where any topic around the reproductive system health of women remains broadly taboo, a grassroots-led change, i.e. in schools, would be most effective. Menopause does not know manmade borders! [top]

Improving menopause education within medical training will be instrumental in closing the gap in female healthcare that has persisted for centuries. When I reflect on how little I knew about what my mother, aunts, and sisters experienced, I realise that many healthcare professionals are similarly underprepared. Certification programs that equip clinicians with the knowledge and confidence to manage 95% of menopause cases, directing only the most complex cases to specialists, could significantly help. Currently, even where such training exists, it is not compulsory and not universally embedded in medical curricula. To truly support women through this life stage, menopause education must become a core component of medical and nursing training, and not just for symptom recognition and treatment options, but also for communicating empathetically. Only then can we ensure that future generations of clinicians are ready to provide informed, compassionate care. [top]

Creating supportive workplace policies around menopause is constructive for fostering dignity, retention, and well-being among employees. For many women, menopausal symptoms—ranging from hot flushes and sleep disturbances to cognitive changes and anxiety—can significantly affect their performance and comfort at work. Yet, without clear policies, these challenges often go unacknowledged, leading to absenteeism, reduced confidence, or even premature exit from the workforce. The same organisations that prepare clinicians can encourage employers to implement menopause-empathetic policies, train managers to respond sensitively, and offer reasonable adjustments such as flexible working hours and access to rest areas. These policies not only support affected staff but also help build a culture of openness and inclusion. [top]

Teenage Girl [top]

In all the years from birth, until you enter the period of perimenopause with symptoms beginning to appear 20 years from today, you are in premenopause. Even though menopause may be decades away, the choices you make now can lay the foundation for a smoother transition later. Building strong bones through regular weight-bearing activities, such as dancing, running, hiking, or participating in sports, helps protect against osteoporosis, a common risk associated with postmenopause. Eating a balanced diet rich in calcium, vitamin D, and healthy fats supports hormonal health and overall well-being. Staying active, managing stress, and getting enough sleep also help regulate mood and metabolism, which will become more sensitive during menopause. Avoiding smoking and staying away from alcohol are especially important, as both can accelerate hormonal decline and increase long-term health risks. Most importantly, learning to listen to your body and care for your mental health now will empower you to navigate future changes with confidence and resilience.

Although menopause may seem like a distant topic if you are a teenage girl, you have a unique opportunity to shape how society understands and supports it. Whether through school, family, or future careers, your awareness matters. Learning about menopause now means you will be better prepared to support friends, relatives, and even yourself in the future. Conversations with your mother, aunt, or teacher might reveal just how impactful this transition can be—and how little it has been talked about until recently. By speaking openly, asking questions, and listening with empathy, you can help break the stigma and create a culture where menopause is treated with respect, not silence. Your voice counts—use it to build a future where every woman feels seen, heard, and supported.

If this resonates with you, explore my daily mentoring program—designed to support and empower women through every stage of menopause.

Teenage Boy [top]

Although menopause may seem like something only women experience, teenage boys have an important role to play in creating a society that responds to it with empathy and respect. Learning about menopause now helps you become a more understanding son, brother, friend, and future partner. When your mum, aunt, or teacher experiences symptoms like hot flushes, mood swings, or sleep issues, your kindness and patience can make a real difference. Understanding what menopause is—and why it matters—also prepares you to support others later in life, whether in personal relationships or at work. Breaking the silence around women’s health is not just good for others—it makes you a better communicator, leader, and ally. Awareness begins with curiosity, and your willingness to listen and learn helps build a more supportive future for everyone.

Lady in her 20s [top]

While menopause may seem like it is a half lifetime away when you are in your 20s, you must take powerful steps today to protect your future well-being and support others going through it now. Awareness begins with education—knowing what menopause is, when it usually occurs, and how it affects both body and mind. But it is also about action. About 95% of peak bone mass was achieved by the time you were 20, but some additional small gains in bone density can continue until you are 30. If you missed out on the golden period for enhancing your bone density, all is not lost. Now is the time to improve your lifestyle, not just to increase your bone density but also to be healthier overall. Building strong bones through weight-bearing exercise, eating a hormone-friendly diet, not smoking, avoiding alcohol, and caring for mental health sets the foundation for resilience later. Learning about conditions like Premature Ovarian Insufficiency (POI), which can cause menopause before age 40, helps you stay informed in case symptoms appear early. It is also a time to speak up: talking with your mother, aunt, or friends about their experiences can deepen understanding and break the silence that has surrounded menopause for far too long. Women in their 20s are not too young to lead—they are the first generation growing up with menopause education and can shape a future where every stage of womanhood is met with dignity and support. Your 20s are not just for learning who you are—they are also for laying the foundation for the woman you will become. Start the conversation. Strengthen your health. Be a voice for change.

If this resonates with you, explore my daily mentoring program—designed to support and empower women through every stage of menopause.

Lady in her 30s [top]

Although menopause may still feel quite distant, a woman’s 30s are a crucial time to prepare both body and mind for the years ahead. This decade often marks the beginning of subtle hormonal shifts, and for some, early signs of perimenopause. Taking charge of your health now—through regular exercise, balanced nutrition, and stress management—not only builds resilience but helps ease future transitions. Tracking menstrual changes, understanding family history, and seeking timely medical guidance can ensure early symptoms are not overlooked. You reached peak bone mass, and you must work to retain that bone density for several years. From around age 35, you will experience bone loss, initially very gradually, and the process accelerates significantly after menopause due to a drop in estrogen. Prioritise your bone health by incorporating weight-bearing exercises and enjoying calcium-rich plant-based foods—key steps to lowering your risk of osteoporosis later in life. Reduce the likelihood that your bone density will need to be tested in a fall after menopause by engaging in fun activities that safely improve your balance, coordination, agility, and reaction speed – and then try to maintain those activities for the years ahead. It is also the perfect moment to talk openly with older women, building intergenerational awareness and breaking the silence that often surrounds menopause. By acting now, as a woman in your 30s, you can lay the foundation for a confident, informed journey through every stage of womanhood.

If this resonates with you, explore my daily mentoring program—designed to support and empower women through every stage of menopause.

Mother in her 40s [top]

For many women in their 40s—especially mothers juggling careers, children, and ageing parents—menopause can arrive quietly, masked by stress, fatigue, or shifting moods. But this decade is often when perimenopause begins, and recognising the signs early can make a world of difference. Tracking changes in your cycle, sleep, and emotional wellbeing helps you advocate for yourself with healthcare providers. Seeking support—whether through trusted resources, peer groups, or menopause-aware clinicians—can ease the transition and prevent long-term health risks like osteoporosis or heart disease. Lifestyle choices matter too: strength training, balanced nutrition, and stress management all help protect your body as oestrogen declines. If one of the fears you have is that your bones will be brittle and shatter in a fall after menopause, the first step to avoid that would be to reduce the chances that you fall or cannot protect yourself when you fall, by engaging in fun activities that safely improve your balance, coordination, agility and reaction speed – and then try to maintain those activities for the years ahead. Most importantly, talking openly with your children, partner, and friends helps break the silence and reshape how menopause is understood across generations. You are not just navigating change—you are modelling resilience, self-care, and empowerment for those around you.

By embracing menopause with openness and strength, you not only care for yourself—you pave the way for your children, your peers, and future generations to do the same. Let your experience be a catalyst for change.

If this resonates with you, explore my daily mentoring program—designed to support and empower women through every stage of menopause.

Young Man in College [top]

If you are a young man in college, menopause might seem irrelevant—but your awareness now can shape how society supports women for generations to come. Whether it is your mum, a lecturer, a friend, or a future partner, someone close to you will experience menopause—and your understanding can make a real difference. Learning about symptoms like hot flushes, anxiety, and sleep disruption helps you respond with empathy rather than confusion or silence. Studies show that young adults who understand menopause are more likely to offer meaningful support and challenge stigma. By asking questions, joining conversations, and sharing what you learn, you help normalise menopause as part of life—not a taboo. Awareness is not just about knowledge—it is about becoming the kind of man who listens, supports, and leads with compassion.

Men between 20 and 40 [top]

Menopause may not affect men directly, but if you are between 20 and 40, it is a vital time to become informed and engaged. Whether as a son, partner, husband, friend, or colleague, you are close to women who are entering perimenopause or menopause—and your understanding can make a profound difference. Learning about symptoms like hot flushes, anxiety, and sleep disruption will help you respond with empathy rather than confusion. In relationships, this awareness fosters better communication and emotional support. In workplaces, it helps build inclusive environments where women feel safe and understood. You are also shaping the future of leadership, policy, and culture—so your willingness to talk about menopause, challenge stigma, and advocate for change is essential. Awareness is not just about knowledge—it is about showing up with compassion and helping others thrive through life’s transitions.

Take the first step today: Educate yourself about menopause and its impact. Start conversations with the women in your life, listen to their experiences, and offer your support. Together, we can break the stigma and create a more understanding and inclusive world.

Middle-Aged Husband and Father [top]

Menopause is a natural transition, but it can be challenging—physically, emotionally, and socially. If you are a middle-aged husband or father, this is a crucial time to lean in with empathy and support. Whether your wife is experiencing hot flushes, mood changes, or sleep disruption, or your daughter is beginning to learn about menopause, your understanding can make a profound difference. By educating yourself, listening without judgment, and offering practical help, you create a home where women feel safe and supported. Your voice also matters beyond the household—talking openly about menopause helps break the stigma and encourages others to do the same. You do not need to have all the answers; just being present, informed, and compassionate can transform how the women in your life experience this stage.

Take the first step today: Educate yourself about menopause and its impact on your loved ones. Start conversations with your wife and daughter, listen to their experiences, and offer your support. Share household responsibilities, encourage healthy habits, and be patient during challenging moments. Advocate for their health by supporting medical consultations and treatment options. When we come together, we can challenge stigma and foster a more compassionate, inclusive society.

Woman in her 50s and 60s [top]

If you are a woman in your 50s or 60s, you can take proactive steps to navigate menopause and thrive during this life stage.

Menopause is a natural transition that brings both challenges and opportunities. As a woman in her 50s or 60s, this is a time to embrace self-care, prioritise health, and seek support. Regular exercise, balanced nutrition, and adequate sleep can help manage symptoms and maintain overall well-being. Consulting healthcare professionals about treatment options, such as hormone therapy or alternative remedies, ensures that care is tailored to individual needs. Building a support network of friends, family, or groups provides emotional strength and shared wisdom. Educating yourself about menopause empowers informed decisions about health and lifestyle. Advocating for your needs with doctors and loved ones fosters understanding and collaboration. Finally, embracing activities that bring joy—whether hobbies, meditation, or travel—can transform this life stage into one of growth and fulfilment. By taking these steps, you can navigate menopause with confidence and grace.

Menopause is not just a personal journey—it is an intergenerational opportunity. By sharing your experiences, you can inspire younger generations to approach menopause with openness and empathy. Mothers can educate daughters, grandmothers can guide granddaughters, and friends can support one another across life stages. Together, we can create a culture where menopause is understood, respected, and celebrated as a natural part of life.

If this resonates with you, explore my daily mentoring program—designed to support and empower women through every stage of menopause.

Grandmother [top]

As a grandmother, you hold a unique position in the family, offering wisdom, guidance, and emotional support to younger generations. By sharing your experiences with menopause, as a grandmother, you can help normalise the conversation and break the stigma surrounding this natural transition. You can educate your daughters and granddaughters about symptoms, treatments, and self-care strategies, fostering a culture of openness and understanding. You can also advocate for intergenerational support, encouraging family members to listen, empathise, and collaborate in creating a supportive environment. By embracing your role as a mentor and advocate, you can transform menopause from a silent struggle into a shared journey of growth and empowerment.

If this resonates with you, explore my daily mentoring program—designed to support and empower women through every stage of menopause.

Grandfather [top]

Menopause is not just a women’s issue—it is a family issue, and as a grandfather, you have a unique and often overlooked role to play. As an elder and anchor in your family, you can foster understanding across generations by sharing stories, encouraging open dialogue, and modelling empathy. Whether supporting a partner through her transition or guiding younger family members to recognise and respect the realities of menopause, you can help dismantle stigma and normalise conversations. Your presence offers continuity: a reminder that ageing is not a decline, but a passage rich with wisdom. When you, as a grandfather, speak up—whether at the dinner table, in community spaces, or simply by listening—you help create a culture where menopause is acknowledged, respected, and better understood by all.

So, if you are a grandfather, speak with your children and grandchildren about menopause—ask questions, share reflections, and offer support. The voices of the elderly carry weight in most cultures, and your empathy can shape how future generations understand and respond to menopause. Be a grandfather who is not just a witness to change, but an active ally in building a more informed, compassionate culture.

Preventing Fractures After Menopause [top]

One of the most effective ways to reduce the risk of bone fractures during postmenopause is to prevent falls in the first place. This means actively preparing the body through improved power, balance, and reaction speed. Training for power, i.e. strength along with speed, agility exercises, and activities that enhance coordination, can all help build the physical resilience needed to stay steady and respond quickly—especially in unexpected situations. Fall prevention is not just about caution; it is about empowerment through movement with prudence. If you did not start this as a child, to continue it through old age, it is still not too late to make a change.

Distinguishing Ageing from Menopause [top]

It is important to recognise that the effects of ageing and the impact of menopause, while often intertwined, are not the same. Ageing brings gradual changes to all bodies—such as reduced muscle mass, slower metabolism, and changes in balance or cognition. Menopause, however, introduces a distinct hormonal shift that can accelerate certain changes, particularly in bone density, cardiovascular health, and emotional wellbeing.

By separating these parallel processes, we can better understand what is truly driven by menopause and what is part of the broader ageing journey. This clarity allows for more targeted support, whether through hormone therapy, lifestyle adjustments, or public health messaging that does not conflate the two.

Race and Socioeconomic Differences [top]

Women’s Experiences of perimenopause and postmenopause vary significantly across racial and ethnic groups, shaped not only by biology but by culture, systemic inequities, and access to care. In a place like the US, Black women often face earlier onset, longer duration, and more severe vasomotor symptoms, while Asian women tend to report fewer hot flushes but may experience other symptoms like joint pain or sleep disruption. Latina and South Asian women frequently encounter genitourinary symptoms and emotional challenges, yet cultural stigma often limits open discussion and help-seeking. Structural racism, chronic stress, and healthcare disparities further compound these differences, leading to underdiagnosis and undertreatment in many communities. Recognising these variations is essential for delivering equitable, culturally sensitive menopause care and for ensuring that public health messaging reflects the full spectrum of lived experiences. [top]

Research has not adequately captured the full spectrum of racial, ethnic, or socioeconomic experiences during perimenopause and postmenopause despite growing awareness of menopause. In Western Countries with racial diversity, most studies have focused on white women, leaving significant gaps in understanding how menopause manifests in Black, Asian, Latina, Indigenous, and other underrepresented populations. Preliminary findings suggest notable differences in symptom type, severity, and duration—such as earlier onset and more intense vasomotor symptoms among Black women, or lower reported hot flushes but higher joint pain among Asian women—but these insights remain fragmented and often lack cultural context. [top]

On the other hand, in developing countries, and using India as an example, a country where almost 10% of all the women of the world live, there is very little research on the topic of menopause, and where it exists, it is piecemeal. This is unfair and ought to change today! It is crucial that there is considerable government funding towards research and awareness about a difficult phase of life for half the voting and productive population. It is wonderful to see so many women displacing men in many areas of life in India. And so, it is not enough for policymakers and politicians to just shout “Bharat Mata ki Jai”, i.e. “Victory to Mother India” – we must make the peri and postmenopausal lives of our current and future mothers and daughters better! [top]

Whether in the West or in developing countries like India, the absence of inclusive data perpetuates healthcare disparities, limits effective treatment, and silences the voices of those most affected. Whether it is racial differences or considering the plight of poor women in town and villages, to advance equitable care, menopause research must prioritise racial diversity, socioeconomic diversity, community engagement, and culturally sensitive approaches that reflect the realities of all women. [top]

Tracking [top]

Whether you are a man or a woman, keeping track of what happens to you, inside you, is very useful for having better control over your life experiences. If you are a woman, related to menopause, this should start many years before you enter the perimenopausal years. During this premenopause phase that lasts many years, tracking menstrual cycles helps establish a baseline—monitoring start dates and end dates, flow, and symptoms like PMS or mood changes. As you enter perimenopause, cycle tracking becomes even more valuable due to irregular periods, fluctuating hormone levels, and emerging symptoms such as hot flushes, sleep disturbances, anxiety, and joint pain. Recording these changes—along with lifestyle factors like diet, exercise, and stress—can reveal patterns and help guide treatment decisions. In postmenopause, symptom tracking shifts toward long-term health monitoring, including bone health, cardiovascular changes, and emotional well-being. Through all the stages, apps, journals, or digital trackers can log symptoms, triggers, and responses to treatments, empowering you to advocate for your care and make informed lifestyle adjustments.

🌸 Mentoring for Women: Be Strong Before, During, and After Menopause [top]

Menopause is a long journey, one in which you can have considerable control over your experiences, but only if you choose to. I believe every woman deserves support, clarity, and strength along the way, whether you are in your 30s, 40s or 50s. My dedicated mentoring program is built around daily communication between us using data, analysis and messaging tools that have been built to empower you with personalised guidance so that you can, in turn, build a lifestyle that supports your body, mind, and future. This is more than advice—it is a project that is jointly owned by you and me. Whether you are in the early stages, deep in the transition, or simply want to prepare for what is ahead, we will walk together on this partnership so that your journey is the best it can be.

From empowerment with education to practical lifestyle strategies that work around your everyday constraints, we will work to ease your current journey and prepare you for future challenges with confidence and clarity. With me, you will have a safe space to ask questions, share your experiences, and observe yourself growing stronger. Take control of your journey by reaching out now to explore this mentoring program and start building the life you deserve.

Take-Home Message [top]

Menopause is a universal issue that affects everyone, directly or indirectly, regardless of age or gender. Raising awareness, fostering empathy, and promoting research and education about its physical, emotional, and social impacts can break the stigma and improve support for women. By understanding menopause’s effects, advocating for better healthcare and workplace policies, and adopting healthy lifestyle habits early, we can create a more inclusive, compassionate society that empowers women through this natural life stage.

Parting Message [top]

My life is enriched by many females across 5 generations, an age range spanning almost 10 decades. When my mother went through her transition from peri to postmenopause, the least I could have done was to have been a less naughty teenager. Forty years ago, as a good student of Biology in school, I had no clue about women’s health. Unfortunately, today, the case for menopause is not very different for either the public or health professionals, and there is much more that should be done.

It is your smallest of habits that define who you are today and who you will be tomorrow. If everything you do is consistent with your core beliefs and desires, then a long and healthy life of joy is pretty much guaranteed to be yours. If you would like to be guided in detail, you know how to reach me, and if you found this useful, please do share it with others.

Puru

Dr Purnendu Nath spends his waking hours focusing on helping individuals and organizations reach their goals, to make the world a better place. He speaks, writes and advises on topics such as finance, investment management, discipline, education, self-improvement, exercise, nutrition, health and fitness, leadership and parenting.