By Carol Carson, Brand Director, MAYDI+™
October is Menopause Awareness Month, and I thought it was a good opportunity to share my own experience.
Looking back, what strikes me most is that I didn't actually realise I was going through menopause when my first symptoms appeared.
Today, we're fortunate to have much greater awareness and more open conversations about menopause. But when I was experiencing those early changes, it simply wasn't something we talked about very much, particularly in the corporate workplace.
And, as I discovered, not all menopause symptoms are immediately obvious.
It Started With Feeling Hot at Night
At the time, I was living and working in the United States, with a busy international corporate career.
I started noticing that I was getting unusually hot at night. Occasionally, I'd wake up feeling so warm that I'd get out of bed and change my nightdress.
But I didn't think anything of it.
I simply assumed it was the American climate or that I hadn't set the air conditioning correctly!
Looking back, those occasional night sweats were probably one of my earliest menopause symptoms.
Brain Fog? I Just Made More Lists!
Another change was happening at work, although I didn't recognise it at the time.
I've always loved a good plan, a spreadsheet and a detailed action list. Much of my corporate career involved international business planning, so being organised was second nature.
But I started making more and more lists.
I'd come out of meetings and feel that I needed to write down the actions immediately, otherwise I might forget something.
At the time, I simply thought I was being particularly organised and efficient.
Now I realise that I was probably experiencing menopause-related brain fog.
I was compensating for changes in my memory and concentration without even knowing it.
It's interesting how we naturally develop ways to cope with something when we don't understand what's causing it.
Feeling More Emotional at Work
There was another change that I found more difficult.
During a different corporate role, I noticed that I was becoming much more emotional, particularly during team meetings.
If something difficult had happened to someone in the team, I could suddenly find myself feeling tearful.
This wasn't something I was used to, and occasionally I found it quite embarrassing.
I was working in a senior leadership position and was the only woman on an otherwise all-male leadership team.
There wasn't the awareness of menopause in the workplace that we have today. But the interesting thing is that I didn't recognise what was happening myself.
I simply carried on.
Looking back, I wonder how many other women were experiencing similar symptoms while managing demanding careers, without understanding why they suddenly felt different.
Then Came the Hot Flushes!
Over time, I started noticing other physical changes.
I'd always been someone who felt the cold. I was rarely without a cardigan, jumper or coat, and I loved wearing gloves in winter.
Then, suddenly, I wasn't cold anymore!
I actually rather enjoyed that particular change.
My hair also became noticeably drier, which meant I didn't need to wash it as frequently. Another unexpected bonus!
But I still hadn't joined the dots.
Then came the symptom that finally made me realise what was happening.
For approximately a week, I experienced a hot flush almost every hour, on the hour.
If you've never experienced a hot flush, it's quite difficult to describe.
For me, it felt like a combination of two sensations.
Remember when you were a child and something embarrassed you, and you could feel your cheeks suddenly flushing?
Combine that with the rush of adrenaline you might experience when something gives you a fright.
That's the closest description I can give.
It was a sudden wave of heat that seemed to surge through my body.
Interestingly, I didn't experience the heavy perspiration that some women describe, but the sensation was unmistakable.
And finally, I thought:
"Oh my goodness. This must be menopause!"
What I Tried to Help Myself
Once I realised what was happening, I started researching ways to manage my symptoms.
I looked into foods containing naturally occurring plant compounds called phytoestrogens, which can have mild oestrogen-like effects in the body.
These included foods such as soya products and other plant-based ingredients. I also remember reading about red clover and incorporating nuts, including almonds, into my diet.
I made some dietary changes and tried supplements I'd researched.
Within about a week, those hourly hot flushes stopped.
I felt that the changes I'd made to my diet might have helped, although, of course, I can't know for certain. Menopause symptoms can fluctuate naturally, and what works for one woman may not work for another.
But it was certainly a relief!
Other Changes Along the Way
Like many women, I also experienced changes to my menstrual cycle.
My periods had always been relatively light, but they gradually became lighter and more irregular.
They might stop for a while, then start again, before eventually stopping altogether.
By then, I understood that my body was going through a natural transition.
Fortunately, I continued to have plenty of energy, remained active and generally felt well.
Having spent my career in the beauty industry, I'd always taken an interest in skincare and looking after myself.
My skin was generally in good condition, and I'd always tried to eat a healthy, balanced diet.
But there was one change that came later, and it proved more challenging.
The Stubborn Midlife Weight Gain
For most of my younger life, I'd been relatively slim and active.
If I wanted to lose a couple of pounds, I could usually make a few adjustments and the weight would come off.
But as I got older, I started noticing weight gain, particularly around my middle.
And the things that had worked previously simply weren't working anymore.
I was still eating healthily and keeping active, so it was frustrating.
Eventually, I decided I needed some professional guidance.
And it turned out to be one of the best decisions I made.
The Changes That Made a Difference for Me
I found an online fitness and nutrition coach who specialised in helping women improve their fitness, strength and body composition.
We've never actually met in person. Everything has been done virtually.
She assessed my measurements, eating habits and activity levels, then developed a personalised nutrition and exercise programme.
What surprised me was that I didn't need to completely change the foods I was eating.
It was more about understanding how much I was eating, getting the balance right and making my exercise more effective.
There were five changes that particularly helped me.
1. Eating Enough Protein
This was probably one of my biggest discoveries.
Although I thought I was eating a healthy diet, I wasn't consuming nearly enough protein to support my fitness goals.
My coach helped me understand how much protein I needed each day and how to distribute it across my meals.
Protein is particularly important as we get older because it helps maintain muscle mass, especially when combined with resistance exercise.
2. Understanding My Portions and Carbohydrates
I didn't suddenly stop eating all the foods I enjoyed.
Instead, I became more aware of portion sizes and the balance of protein, carbohydrates and other nutrients in my meals.
I also started paying more attention to when I ate carbohydrates, often choosing to have more of them earlier in the day or around exercise.
That's a personal preference rather than a rule everyone needs to follow. Carbohydrates are an important part of a balanced diet, and there's no need to avoid them in the evening to manage weight.
For me, becoming more intentional about my overall eating habits was helpful.
3. Walking More Every Day
My coach encouraged me to aim for around 10,000 steps a day whenever possible.
I initially bought a relatively inexpensive fitness watch online.
Later, I received an Apple Watch for Christmas, which made tracking my daily activity even easier.
It also connected to my coach's fitness app, so my activity was automatically recorded.
I found that having a daily target was incredibly motivating.
Of course, 10,000 steps isn't a magic number. The important thing is finding an achievable level of movement and building on it.
4. Lifting Heavier Weights
I'd used weights before, but I discovered that I wasn't challenging myself enough to make the progress I wanted.
My coach introduced me to a more structured resistance-training programme, gradually increasing the weights as I became stronger.
Strength training has become an important part of my routine.
Maintaining muscle and bone strength is particularly valuable as we age, and it's something I wish I'd understood more about earlier.
5. Drinking More Water and Prioritising Rest
I've always been a big green tea drinker, but my coach encouraged me to pay closer attention to my water intake too.
I also became more aware of the importance of getting enough sleep and allowing time for recovery.
And I have to admit, rest is still something I find difficult!
When you've spent much of your life working in busy international roles, it's not always easy to switch off.
But I've learned that looking after ourselves isn't just about what we eat or how much exercise we do.
Rest and recovery matter too.
What I've Learned From My Menopause Experience
Looking back, I realise how fortunate I was that many of my symptoms were relatively manageable at the time.
But I also recognise that menopause isn't necessarily a short chapter in our lives. Our bodies continue to change, and learning how to look after ourselves is an ongoing journey.
I know that everyone's experience is different.
For some women, menopause can have a significant impact on sleep, confidence, relationships, physical health and their ability to work.
And while lifestyle changes helped me, other women may need different approaches, including medical support or hormone replacement therapy (HRT).
What I find most interesting is how many of my early symptoms I simply didn't recognise.
The night sweats I blamed on the American climate.
The brain fog I managed by making more lists.
The emotional moments at work that I found embarrassing.
The changes in my body temperature and hair.
They were all little clues that something was changing.
But it took those unmistakable hot flushes for me to realise what was happening.
Why I'm Sharing My Story
Having worked in the beauty industry for more than 30 years, I've always been passionate about helping women feel confident and comfortable in their own skin.
It's also one of the reasons I love working with MAYDI+™, a pro-age skincare brand that celebrates women and supports their skin as it changes through life.
Menopause is a natural stage of life, but that doesn't mean we should simply have to put up with symptoms that affect our wellbeing.
And it certainly doesn't mean that we stop wanting to look good, feel good, stay active or enjoy life.
If there's one thing I'd encourage other women to do, it's to pay attention to the changes they're experiencing.
Don't automatically put everything down to stress, being busy or simply getting older.
Talk to other women. Share experiences. Seek professional advice when you need it.
Most importantly, remember that everyone's menopause journey is different.
I wish I'd understood what was happening to me a little earlier. But I'm glad that today we're talking about menopause much more openly.
And perhaps by sharing our own experiences, we can help another woman recognise something she hasn't quite joined the dots about yet.
I'd love to hear about your experience too.
What was the first menopause symptom you noticed? And did you recognise it at the time?
Carol
This article shares my personal experience and is not intended as medical advice. Menopause symptoms and responses to lifestyle changes vary. If you're experiencing symptoms that affect your daily life, speak with your GP or a qualified healthcare professional.