Menopause & Perimenopause: Real Talk and Real Tips

 

Let’s have a little real talk about menopause and perimenopause—because for something that half the population goes through, it still doesn’t get talked about nearly enough.

These transitions in life come with changes—some expected, some surprising, and some just plain annoying. But here’s the good news: you’re not powerless. There are things we can do to support our bodies through the changes, and you don’t have to do it alone.

Here are some of the most common symptoms I see in the clinic and the practical ways we can manage them:

1. Changes in Continence

What’s going on:

Rushing to the toilet or experiencing leaks? You’re not alone. These can be signs of changes in your pelvic floor.

What to do:

Let’s talk Kegels—but the right kind.

Sit on a hard surface (like the arm of a chair), feet flat, and lean slightly forward. With your hands on your thighs, lift the area around your vagina and anus away from the seat. That’s your pelvic floor waking up!

Do this a few times a day and you’ll be giving those muscles a much-needed boost.

2. Vaginal Dryness

What’s going on:

Dryness can lead to irritation, discomfort, and make intimacy feel anything but enjoyable.

What to do:

  • Use a lubricant—I like UberLube or Slippery Stuff for quick comfort.

  • Stay hydrated (water is magic).

  • Use a vaginal moisturizer regularly—Femme Balm is one of my favourites.

Your vulva has skin too, and it deserves some TLC.

 
 

3. Bone Health

What’s going on:

Menopause affects bone density, making us more vulnerable to fractures and osteoporosis.

What to do:

  • Get your calcium and vitamin D (whether through food or supplements).

  • Add weight-bearing exercises—yes, strength training counts, and no, it’s not too late to start.

  • Book a bone density test if you haven’t already.

And yes, if you're not sure how to start moving again, a physiotherapist can help you find your groove.

4. Fatigue & Mood Swings

What’s going on:

Feeling drained, unmotivated, or blue? It’s common—and you’re not weak for feeling this way.

What to do:

  • Keep moving. Even gentle movement improves energy and mood.

  • Nourish your body with whole foods—what you eat affects your brain, too.

  • Don’t suffer in silence. Our amazing psychotherapists at Diamond Physio are here for you if you need a safe space to talk it out.

5. Aches, Pains & Insomnia

What’s going on:

Sore joints, tight muscles, and nights spent tossing and turning can all be part of the menopause ride.

What to do:

  • Low-impact exercise like yoga, swimming, or walking can really help.

  • Book a visit with a chiro or physio (yep, we do that too!).

  • Stick to good sleep hygiene—consistent bedtimes, less screen time, and maybe rethink that evening espresso.

Quick Tips for Other Common Symptoms:

  • Hot flashes/night sweats? Layer up and keep a fan nearby.

  • Bladder control issues? Avoid caffeine and try timed voiding.

  • Changes in your sex life? Talk to your partner. Explore. You’re allowed to ask for support—and solutions exist.

Final Thoughts

Menopause isn’t a diagnosis—it’s a transition.

And while it might feel like your body is doing things you don’t understand, you can feel strong, confident, and supported through this season.

If you’re navigating these changes and not sure where to start, reach out.

Whether it’s pelvic floor physio, sexual wellness, or simply knowing you’re not alone, I’m here to help.




Nicola Robertson

Pelvic Floor Physiotherapist

 
 
Nicola Robertson