Advocating for Yourself in Menopause: Why Your Voice Matters

Menopause is something every woman who lives long enough will go through—but that doesn’t mean it’s easy. From hot flashes to brain fog to changes in sleep, mood, and intimacy, the symptoms can affect every part of daily life. Yet too often, women are told to “just deal with it. hang in there, it will get better”.

Here’s the truth: menopause is inevitable, but suffering is not!. You don’t have to suffer in silence. This is your health, your body, and your quality of life—and you deserve care that listens and supports you. That’s why learning how to advocate for yourself during perimenopause and menopause is so important.

Start Connecting the Dots!

Follow these steps to help you navigate this transition

Step 1: Know What’s Normal (and What’s Not)

Knowledge is power. When you understand what perimenopause and menopause can look like, you can recognize when your symptoms are more than just “a phase.” Trusted resources include The Menopause Society , evidence-based books, and Certified Menopause Practitioners.

Tip: Don’t rely on Google or social media alone—make sure your information comes from credible sources.

Step 2: Walk Into Your Appointment Prepared

Think of your doctor’s visit like a business meeting—you want to get the most out of your time.

• Track your symptoms: Jot down when hot flashes hit (triggers), how often you wake up at night, or how your moods shift.

• List your top 3 concerns or bothersome symptoms: Decide what’s impacting you the most and start there.

• Bring questions: Whether it’s about hormone therapy, non-hormonal treatments, or lifestyle changes, write them down. Remember, brain fog is real---so write it down!

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Step 3: Speak Up (Even If It Feels Uncomfortable)

Your provider can’t fully understand your experience unless you tell them. Try saying:

• “These symptoms are interfering with my life, and I want to talk about treatment options.”

• "I want to feel more like myself again!"

• “Can we discuss both hormonal and non-hormonal approaches?”

• “If menopause isn’t your specialty, could you refer me to someone who focuses on this?”

Your voice matters. You’re not being “difficult”—you’re being your own best advocate.

Step 4: Find the Right Fit

If your concerns are:

• Dismissed or minimized

• Or you are just offered one option for treatment (Like hormone pellets)

It may be time to find a new provider. Look for someone with menopause-specific training or certification who is going to offer all the options that are available. You deserve care that validates your experience and offers real solutions.

Step 5: Keep the Conversation Going

Advocacy doesn’t stop in the exam room. Talk openly with friends, family, and colleagues about menopause. The more we normalize these conversations, the less isolated women feel—and the more likely they are to get the help they need.

Bottom line: Menopause is natural, but suffering through it isn’t. You deserve answers, support, and treatment that works for you. Speaking up isn’t just brave—it’s essential.

Start today: track your symptoms, write down your questions, and walk into your next appointment ready to be heard.

Remember, you are a BOSS and You Got This!