The menopause symptoms many women mistake for ageing

From sleepless nights to aching joints and brain fog, Australian women are quietly struggling through menopause symptoms they assume are simply part of getting older.

Many women expect a few hot flushes during menopause and what often catches them off guard is everything else.

The restless sleep, foggy thinking, the sore joints in the morning and feeling flat for no obvious reason. Then there’s losing patience more easily and forgetting simple words halfway through a sentence.

For some women, it arrives gradually, for others, they describe it as feeling like they suddenly stopped recognising themselves.

Tahlia Thomas, head nutritionist and practitioner team lead at women’s health platform Happy Healthy You, says too many women still dismiss these changes as simply “getting older”.

“One of the biggest misconceptions we see is women assuming they simply have to put up with symptoms because they’re ageing,” Thomas said. “Many women have spent years wondering if what they’re experiencing is normal.”

She says symptoms such as anxiety, disrupted sleep, low mood, brain fog and reduced resilience to stress can all become more noticeable during perimenopause and menopause.

And for many women, the sleep disruption can become one of the hardest parts.

Why menopause can wreak havoc on sleep

A bad night here and there is one thing, but weeks or months of waking at 2am and staring at the ceiling is another.

Thomas says fluctuating hormone levels can play a major role in that disruption.

“As oestrogen and progesterone begin to fluctuate and decline, many women notice they fall asleep more easily but struggle to stay asleep,” she explained.

“Some women also experience night sweats or heightened anxiety during the night.”

The result can be exhaustion that follows them through the next day, and Thomas says practical changes can help, particularly around routine and nutrition.

She recommends maintaining a consistent sleep schedule, managing stress where possible, reducing alcohol intake and making sure women are eating enough nutrient-rich foods.

Magnesium may also help some women, though experts recommend speaking with a healthcare professional before starting supplements.

Check out Shelly Horton On Menopause, Marriage and Midlife

“I thought it was just ageing”

Joint pain and stiffness are another symptom many women don’t immediately connect to menopause, and Thomas says declining oestrogen levels can contribute to increased inflammation throughout the body.

“Oestrogen has important anti-inflammatory effects,” she said.

“As levels decline, many women experience joint aches, muscle stiffness, fatigue and slower recovery.”

It often overlaps with a busy stage of life, too. Women may already be juggling work pressures, ageing parents, poor sleep, family stress or changing routines and the cumulative effect can leave many feeling physically and emotionally drained.

Thomas says many women are relieved simply to understand there may be a reason behind what they are experiencing.

“They’re not imagining their symptoms,” she said.

Gut health and menopause

Digestive problems can also become more common during menopause, though many women never connect the two. Bloating, changes in bowel habits and increased food sensitivities are all issues Thomas says she hears about regularly.

“The gut plays an important role in hormone metabolism and clearance,” she explained.

“As hormones change during menopause, we often see changes in digestion and microbial diversity.”

She says supporting gut health can have broader benefits for inflammation, mood and overall wellbeing, and that doesn’t necessarily mean expensive wellness products or highly restrictive diets. Instead, Thomas encourages women to focus on simple, consistent habits including fibre-rich foods, vegetables, healthy fats, legumes, nuts and adequate protein.

“As women age, prioritising protein becomes increasingly important to support muscle mass and healthy ageing,” she said.

Where HRT fits into the conversation

Discussions on hormone replacement therapy have also shifted significantly in recent years.

For some women, HRT can be life-changing while others may choose different approaches depending on their health history and symptoms.

Thomas believes menopause care works best when women feel informed rather than pressured into one path.

“It shouldn’t be an either-or conversation between conventional medicine and natural healthcare,” she said.
“Lifestyle support can work alongside medical treatment by helping address sleep, stress, inflammation and nutrition.”

Importantly, experts advise women to speak with their GP or qualified healthcare professional before making changes to medication, supplements or treatment plans.

Women are speaking more openly

While menopause was once rarely discussed publicly, that silence has started to shift.

Former Olympian Lisa Curry, who co-founded Happy Healthy You, has previously spoken about feeling isolated and misunderstood during perimenopause.

Thomas says more women are now seeking support and talking openly about what they are experiencing, but many still feel dismissed.

“Menopause can impact everything from sleep and confidence to relationships and career performance,” she said.

“Many women still feel they have to push through in silence.”

Simply hearing that their symptoms are common can come as a relief for many women, and understanding what’s happening to their body is the first step towards feeling like themselves again.

Happy Healthy You provides online hormone assessments, educational resources and menopause support aimed at helping women better understand the changes happening in their bodies.

Hot, Healthy & Unbreakable! Midlife: Reimagined is a new national live tour in July and August bringing together some of the world’s leading voices in menopause, women’s health and longevity. Hosted by Shelly Horton alongside internationally respected experts Dr Vonda Wright and Dr Kelly Casperson, the show blends evidence-based advice with humour, honesty and practical tools to help women better understand midlife, hormones, strength, sexuality and healthy ageing — all in a warm, empowering and refreshingly real environment. Visit www.tegdainty.com for further information.