Explore the impact of menopause on women's body image and learn about the average age of perimenopause onset in Australia. Discover how this transitional phase can affect women's perception of their bodies, and how to maintain a positive body image during this time.

Key Takeaways:

• Menopause is a natural transition that can significantly impact women's physical, mental, and emotional health due to hormonal changes.
• Body image, defined as one's internal sense of how they relate to their own body, can become negative during menopause.
• Poor body image affects a large number of women in Australia, with 73% wishing they could change their appearance.
• Reflecting on how you feel about your body and reframing your perspective can help improve body image during menopause.
• Seeking help from healthcare professionals is recommended when negative body image becomes a significant concern.

Menopause is a natural transition period that every woman will eventually go through. This phase, characterised by hormonal changes, affects a woman's physical, mental and emotional health. The average age of perimenopause in Australia is around 47.5 years old. The changes, often seen as negative for many women, frequently impact their body image. This article aims to increase awareness of this prevalent issue and offer some guidance to help maintain a healthy relationship with your body.

Understanding body image in Australia

Body image is the internal perception we hold of our physical selves. This perception develops early in life and is shaped continuously by social, cultural and personal influences. A negative body image can amplify during periods of significant life changes, such as menopause.

In Australia, body image issues are prevalent and affect people of all ages. Research indicates that nearly half of all average-weight women overestimate their size and shape, while 73% wish they could alter their appearance. This dissatisfaction with self-image is not exclusive to body weight or shape but extends to other physical attributes too.

For menopausal women, body image concerns often revolve around age-related changes. The most common body issues reported among Australian women going through menopause include:

• Weight gain: Often occurring around the abdomen, weight gain during menopause is a top concern for many women. This change, linked to hormonal fluctuations, can significantly impact a woman's body image.
• Skin ageing: Wrinkles, fine lines and skin dryness due to reduced collagen production during menopause can cause discomfort and a negative self-perception.
• Muscle tone loss: The decline in muscle mass and tone is another frequent issue. Despite regular exercise, maintaining muscle tone can become more challenging during menopause.
• Breast changes: The breasts can lose fullness and sag due to the natural ageing process and hormonal changes, impacting body confidence.
• Hair thinning or loss: Some women may experience hair thinning or loss during menopause, which can affect their self-image.

Poor body image is closely linked to low self-esteem, and this can affect the way people take care of their health and wellbeing. Therefore, challenging negative self-talk and learning to reframe one's perception positively is a crucial step towards promoting sustainable self-care. Encouraging a healthy body image during menopause can foster improved mental health and overall satisfaction with life.

Impact of menopause on body image and boosting confidence

Perimenopause, the period preceding menopause, is a time of profound emotional, mental and physical changes. Women often experience symptoms such as vaginal dryness, abdominal weight gain, loss of skin elasticity and muscle tone loss. These transformations, combined with a busy life, can be quite jarring, leading many women to experience shifts in their relationship with their bodies.

Many women express feelings of loss of control over their bodies during this time, whereas in the past they felt they could control and predict their body's patterns. On the other hand, some women report increased body confidence, feeling less influenced by societal standards of beauty or the need to be “perfect”.

These women have found various ways to boost their confidence and foster a positive body image during this transition phase. Here are some practices they adopted to help navigate body changes during menopause:

Exercise regularly

Physical activity promotes overall health, boosts mood, and can help manage weight and muscle tone. Many women find activities like yoga, swimming or walking to be particularly beneficial.

Healthy eating habits

A balanced diet rich in whole foods, fruits, vegetables and lean proteins helps maintain energy levels and promotes overall health. Some women also find that limiting processed foods and sugar helps manage weight gain during menopause.

Self-care rituals

Activities like meditation, mindfulness and prioritising sleep can help with stress management, which is often linked to body image issues.

Positive affirmations

Repeating positive affirmations can help reshape negative thoughts about body image. Phrases like "I love and respect my body as it is" can foster a healthier perspective.

Dress confidence

Wearing clothes that fit well and make you feel good about yourself can significantly impact your self-esteem and body image.

Professional help

Consulting dietitians, therapists or life coaches can provide expert guidance on managing body image issues and boosting self-confidence.

Joining support groups

Sharing experiences with others going through the same transition can provide comfort, reduce feelings of isolation and promote positive strategies for managing body image.

These practices vary from woman to woman. It's essential to find what works best for you and what aligns with your personal values and lifestyle. Remember, the goal is not perfection but to foster an improved relationship with your body during this significant life transition.

Self-reflection and positive perception

Taking the time to reflect on how you perceive and feel about your body can be a powerful tool for promoting a positive body image. It encourages understanding of your innate self-talk and opens the door for reframing your perspective to support your changing body.

Consider asking yourself these questions:

• What aspects of your body do you appreciate the most? It could be your hair, your eyes, your shape, your breasts, your buttocks, your legs, your hands or even your strength.
• Do you focus excessively on the parts which you find less appealing, such as wrinkles, chin hairs, the sagging, stretch marks, or scars?
• Can you identify and acknowledge the amazing things your body can do, such as cycle, hike, jog, work out, travel, massage or embrace loved ones?
• How do you view the process of ageing? Is it something you see as negative, or are you able to find positive aspects?
• Do you practise self-compassion when it comes to your body, or are you often harsh and critical in your self-evaluation?
• Are there areas of your physical health or wellbeing where you could be more supportive of yourself?
• Do you often compare your body to others, or are you able to appreciate it for its unique qualities?

By being honest with your answers, you can identify patterns of negative self-talk and areas where you can guide yourself towards a more positive and supportive perspective. Maintaining an open and accepting attitude towards your body during menopause can significantly improve your wellbeing during this transitional time.

When to seek help

Extreme viewpoints about your body or your eating and nourishment habits can be harmful. A negative body image can impact your mental and emotional wellbeing. Discuss your feelings with a healthcare adviser. Their advice can support you in managing this common issue effectively.

In addition to professional advice, digital tools like Vively, a metabolic health app, can help manage your health during menopause. By monitoring and improving your glucose control, Vively can assist in navigating the physical changes that come with this life transition.