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Despite being a normal part of getting older for a significant portion of the Canadian population, a national survey conducted by the Menopause Foundation of Canada found that one out of two people felt unprepared for menopause — even though nearly all those surveyed reported that they were already experiencing an average of seven common menopause symptoms.

“For many, going through menopause is a significant identity shift,” explains Dr. Kerri Ritchie, senior psychologist with the Wellness Program at The Ottawa Hospital. “It can change how you see yourself, your body and what you want to prioritize in your life as you age.”

For Dr. Nathalie Fleming, Ob/Gyn and Medical Director, Physician Health and Wellness at The Ottawa Hospital, information is key when it comes to menopause, because “being informed means you won’t be surprised by these changes in your body, which in turn can help you better manage symptoms and feel empowered to seek out support.”

To address this, the Wellness Program recently organized a panel discussion where hospital staff could learn more about menopause from fellow health-care professionals.

Here are four facts they shared that you may not have known!

Menopause symptoms range widely from person to person

Perhaps the most well-known symptom of menopause is hot flashes — sudden, intense feelings of heat caused by fluctuations in hormone levels that can leave you feeling flushed, sweaty and uncomfortable.

“Essentially, your internal thermostat is broken,” explains Dr. Yaa Amankwah, a physician at The Ottawa Hospital who runs a menopause practice at ORIGYNS Medical Clinic.

Hot flashes can cause heart-racing dizziness and headaches and disturb your sleep with night sweats. They can also persist for longer than you might expect, with some people continuing to have them for up to 15 years.

Even then, hot flashes are only one piece of the puzzle. Those going through menopause typically experience a combination of physical symptoms, including:

• Insomnia and fatigue
• Body pain
• Hair loss
• Dry skin and acne
• Needing to urinate more frequently and urgently
• Digestive issues
• Diminished sex drive
• Vaginal dryness

“Menopause is the result of biological changes that affect individuals uniquely,” says Dr. Amankwah. “Everybody’s journey will not be the same — some may have a smooth ride, and others may be bumpier. But with education, we can overcome these challenges better.”

Menopause affects your brain, too

In addition to these bodily changes, menopause can trigger mental symptoms such as irritability, mood swings, anxiety and depression.

Many also report experiencing a noticeable loss in cognitive function, including difficulty concentrating, lapses in memory or an overall feeling of “brain fog.”

“The actual changes in the body, these rises and falls in hormones, are what cause brain fog,” explains Lisa Manninen, an occupational therapist at The Ottawa Hospital. “Then the other symptoms of menopause, like lack of sleep, make the brain fog worse.”

While difficult to manage and sometimes mistaken as early signs of dementia, it’s important to remember that these often-challenging symptoms won’t last forever.

“Once we transition past menopause, our cognitive function comes back,” Lisa assures. “These symptoms are not permanent.”

For those dealing with menopausal brain fog, exercise has been found to help improve mood, reduce insomnia and increase energy levels.

“It doesn’t mean you have to join a gym,” Lisa says. “It can be as simple as gardening or going on walks with a buddy. Just find something you like to do and start small — even 15 minutes, three times a week, can make a big difference.”

What you eat makes a difference

Nutrition can play a key role in managing symptoms during menopause, explains Joanne MacNeill, a registered dietitian at the University of Ottawa Heart Institute.

The hormone fluctuations associated with menopause can also affect your digestive system, contributing to gas, bloating, sluggish digestion and constipation.

To counter this, Joanne encourages eating a “heart-healthy” diet full of vegetables, fruits, whole grains and fish. Other tips include:

• Eating legumes, nuts and seeds four times a week
• Opting for plant-based fats when you can
• Consuming calcium-rich foods like milk, cheese and yogurt
• Taking a vitamin D supplement
• Watching your caffeine intake

Eating a healthy, balanced diet and maintaining a regular eating pattern can all help promote regular bowel movements and improve your sleeping habits during menopause.

It’s more than a women’s health issue

It’s important to remember that menopause doesn’t only affect women. Transgender men, non-binary people and other gender-diverse individuals can also experience drops in estrogen at various points in their life. 

“Menopause is about estrogen variation and has little to do with gender identity,” explains clinical psychologist Dr. Jesse Bosse, who specializes in gender diversity.

Thinking of menopause solely as a women’s health issue can result in barriers to care, unmet medical needs and poorer health outcomes for 2SLGBTQIA+ folks who are excluded from these conversations.

To address this, Dr. Bosse encourages everyone to think of menopause as a health condition that affects “people,” not just women, so that anyone experiencing menopause symptoms can safely and equitably receive medical care and support.

While menopause can feel daunting, being informed is the first step towards effective symptom management and relief.

To learn more about menopause, please visit:

• Canadian Menopause Society
• Heart & Stroke Foundation of Canada
• Menopause Foundation of Canada
• Menopause and U
• Queer Menopause
• Unlock Food

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