How to View Menopause as a Time of Transformation and Renewal?
Written by Rania Jaber, MPH, MSc in Global Health
What if there is a new, more positive way to view menopause as a stage of rebirth rather than something to be feared?
Women deserve a mindset that empowers them to rediscover their voice, build healthy boundaries, and stop neglecting their own needs. Yet many approach midlife without knowing what to expect. They feel confused by their unfamiliar symptoms, frustrated by changes in their bodies, and discouraged by negative perceptions of aging. If you are experiencing these feelings, you are not alone.
I was inspired to write this article while reading the book “Age Like a Girl.” Dr. Mindy Pelz offers a new perspective, viewing menopause as a time of evolution. As I navigate my own perimenopausal transition, I found her insights deeply inspiring; they helped me adopt a more positive mindset. Dr. Pelz describes menopause as :
“Menopause isn't just a bodily function we go through; rather, it's an evolutionary upgrade where the energy your body has been using for reproduction returns to you. It's an upgrade that allows you to have better fitness, have stronger cognition, and make a deeper social impact well into post -reproductive years (if you let it)”.
What a wonderful and different way to view this life change as a time of renewal and transformation! Dr. Pelz believes menopause has an evolutionary purpose.
What Is the Evolutionary Reason for Menopause?
The evolutionary reason for menopausal transformation may be explained through the Grandmother hypothesis.
The Grandmother hypothesis
This evolutionary theory proposes that women live most of their lives post menopause because this stage offers an adaptive advantage. As women undergo their hormonal decline, they may shift into roles that support the success and survival of their communities.
In other words, brain changes during menopause are preparing women for wiser leadership roles, resilience, and the ability to overcome cultural and societal expectations. They honor their growth and lead with compassion and courage.
The Mindset Toward Menopause
Menopause is a natural phase of life, and our mindset toward it will shape our experience as a rebirth or an end. Women’s attitudes toward midlife vary widely; they might have the following attitudes:
They might be relieved that they have stopped their periods and embrace aging gracefully.
Others experience mixed feelings of fear and insecurity about this transition.
They might struggle with self-esteem issues, feel less attractive, feel old, and think that menopause is the end.
Many start questioning their life achievements and purpose.
They may have negative thoughts about aging and losing their youth and fertility.
All these feelings are valid. If you are struggling to accept these changes, you are not alone. These hormonal and neurochemical changes can leave women with unpleasant symptoms such as hot flashes, brain fog, and weight gain. Research revealed that a high percentage of women are dissatisfied with their bodies during this time.
However, during menopause, something deeper starts to shift; you may feel that you are not the same woman you were 10 years ago. You are not the same perfectionist who is inclined to please people. You may start questioning your purpose in life, set your own healthy boundaries, and take care of yourself first.
What Shapes Our Mindset Toward Menopause?
Many internal and external factors shape our experience of menopause, including:
Internal messages, such as fear of getting older and declining health.
Cultural beliefs and societal expectations about youth and beauty.
External messages from society and media that often value the younger over the older, wiser ones.
Body image concerns, including changes such as graying and thinning hair, wrinkles, and weight gain.
Early childhood experiences, such as abuse and trauma.
Research studies such as the Study of Women’s Health Across the Nation (SWAN) suggest that early-life experiences influence how women perceive and cope with menopause.
Recognizing these factors is a crucial step toward reshaping your mindset toward this transition.
Why Does Mindset Matter?
Research shows that Women who viewed menopause through a more positive lens tend to have milder symptoms and cope more effectively. Your thoughts affect the severity of your symptoms and your ability to cope with them.
Cultural perspectives vary widely. In some cultures, there is no medical label or name for menopause, or it may be attached to a negative meaning, such as despair. In others, it is seen as a time of renewal and freedom.
A Mindset Shift Is Possible!
You can cultivate a positive and empowering mindset by practicing the following:
Reframe your thoughts. Pay attention to your thoughts and try to replace negative thoughts with positive ones. View challenges as opportunities for growth.
Clarify your values and priorities, away from others' judgments and expectations.
Embrace your life experience and the wisdom you have gained.
View this stage of life as a time for a new purpose and freedom from reproductive concerns, such as the risk of pregnancy, dealing with premenstrual symptoms (PMS), and period cramps.
Practice body acceptance and appreciate and accept your body at every stage of life.
Embrace unconditional self-love and compassion.
Prioritize self-care and relaxation, meditate, practise yoga, and spend time in nature.
Connect with your friends and rediscover yourself.
Acknowledge and celebrate all your achievements, both small and big.
Practice gratitude, mindfulness, and breath work.
Seek professional support if needed, including cognitive behavioral therapy, which is proven to be effective in cases of low self-esteem.
Maintain healthy sleep habits.
Take care of your physical health with regular exercise and a balanced diet.
Explore new interests and hobbies or revisit old ones.
Continue to learn and grow through education; pursue a new degree, take courses, read books, and learn new things.
Knowledge Is Key
Access to accurate information is essential. Many women face the challenge of a lack of information about their physical and emotional health during menopause. That leads to confusion and anxiety.
Research suggests that empowerment through knowledge plays an important role in helping women make informed decisions about their health and well-being. It also helps them adapt well to change and have milder symptoms. Social, cultural, and economic factors and access to health care all affect women’s menopause experience.
It's Not That Bad After All!
Research suggests that women live happier, more satisfying lives in their postmenopausal years. While the years leading up to menopause (perimenopause) and the period shortly after can be challenging, many women report more happiness and satisfaction in their postmenopausal years.
Over time, your body adapts to change, and you will have a greater sense of clarity, confidence, and meaning. You have the life experience to handle any challenges that come your way.
Final Thoughts
The postmenopausal years can be a time of renewal, growth, and self-discovery. Start viewing these changes through a positive lens. By shifting your perspective, you start viewing menopause not as an end but as a powerful transformation.
It's an opportunity to step into a wiser, stronger, and more authentic version of yourself!
“Menopause is the moment when our outer layers fall away, roles like caregiver, fixer, achiever fade, and what's left is the soul. The true self.”
Dr. Mindy Pelz from “Age Like a Girl”. pg. 46.
Sources
National Council on Aging (NCOA). How to Stay Positive During Menopause.
SWAN, Study of Women’s Health Across the Nation. Better Psychological Wellbeing Through Menopause.
My Menopause Center. Embrace Menopause Positivity For Enhanced Wellbeing Post- Menopause.
JOYLUX. Positive Mindset During Menopause.
Throne. Embracing a Positive Mindset During Menopause.
Pausitive Health. 7 Proven Ways To Positively Change Your Mindset About Menopause.
Oprah Daily. What If Your Menopause Is Actually Your Renaissance?
