Menopause: What the Science Actually Says

I want to clear up some confusion I’ve had myself (and I know many of you have too). Menopause is often talked about in extremes. Either it’s brushed off as “just part of life” or it’s used to sell every supplement under the sun. So I dug into Mass Research Review's to find out what actually helps, what doesn’t, and what you can do to feel strong and healthy through this stage of life.

What Menopause Really Is

Menopause happens when your ovaries stop functioning and you haven’t had a period for 12 months in a row. For most women, this happens around age 50–51, and the transition (perimenopause) usually lasts about 4 years (Colenso-Semple, 2025).

Symptoms can vary a lot, but common ones include hot flashes, night sweats, poor sleep, low sex drive, mood changes, and shifts in body composition. Some women get hit hard, while others barely notice. Symptoms can also last longer than most people realize — sometimes well into a woman’s 60s or 70s (Colenso-Semple, 2025).

What Actually Works (and What Doesn’t)

The most effective treatment for menopause symptoms is hormone therapy. But here’s where it gets messy.

Back in 2002, the Women’s Health Initiative reported a link between hormone therapy and breast cancer. The study had major flaws – it included older women, often past the “window of safety,” and didn’t use ideal dosing or timing. Unfortunately, the scary headlines spread like wildfire.

The result? Millions of women avoided hormone therapy, even though modern evidence shows it can be safe and very effective when prescribed appropriately (Women’s Health Initiative, 2002; Colenso-Semple, 2025).

Instead, about 85% of women turn to supplements and herbal remedies like soy, black cohosh, or red clover. These are heavily marketed, but most simply don’t work. The research behind them is weak at best.

If symptoms are interfering with your quality of life, talk to your doctor about hormone therapy. Don’t waste your money on unproven supplements.

Why Strength Training is Your Best Friend

After menopause, many women experience a loss of muscle and strength and a shift toward more fat gain. Some of this is linked to lower estrogen, and some of it is simply aging.

The best defense we know of? Resistance training.

Lifting weights, using resistance bands, or doing challenging bodyweight movements before, during, and after menopause helps preserve muscle, protect bone, and maintain independence. This is not about chasing aesthetics. The real win is keeping your body capable for everyday life, whether that’s carrying groceries, climbing stairs, or chasing after grandkids.

Why There’s So Much Confusion

Menopause research is still underfunded and under-studied. Every woman’s experience is different, which makes large, clear studies hard to run. This gap in knowledge creates space for myths, fads, and a lot of supplement marketing. That’s why it’s so important to stick with what’s been proven.

The TLDR;

Menopause is a normal stage of life, but the changes it brings are real. The research makes a few things clear:

• Hormone therapy works. It’s the most effective option for managing symptoms when prescribed correctly.
• Supplements don’t help. Save your money for strategies that actually make a difference.
• Strength training protects. Resistance training is your best tool to fight muscle loss, protect your bones, and stay strong.

You don’t need to suffer in silence, and you definitely don’t need to buy into every “miracle” product marketed to women in midlife. Stick with evidence-based solutions, and let’s keep building a body that supports the life you want to live.

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This article is for education only and is not medical advice. Always talk with your doctor before making changes to your health or fitness plan.

References for Further Review

• Colenso-Semple, L. (2025). Menopause: Common Misconceptions and Evidence-Based Solutions. MASS Research Review, Vol. 9, Issue 2.
• Women’s Health Initiative (2002). Risks and Benefits of Estrogen Plus Progestin in Healthy Postmenopausal Women. JAMA, 288(3), 321–333.