Menopause is not an ending – it is a new beginning, a phase where women can prioritise themselves, reclaim their power, and embrace life with renewed energy
Menopause is a natural biological transition that every woman experiences, yet it remains a largely unspoken and misunderstood topic in many communities, especially within South Asian cultures. For South Asian women, menopause is not just a physical transition but a deeply cultural and social experience shaped by stigma, lack of awareness, and unique health considerations.
Research shows that South Asian women often experience menopause at a younger age compared to Western women. A study found that the mean age for menopause among Indian women is 46.7 years, compared to around 51 years in Western populations. This earlier onset, coupled with societal taboos and limited conversations about menopause, can leave many women feeling unprepared, unsupported, and isolated during this critical life stage.
Through this article, my intention is to bring awareness to the unique challenges faced by South Asian women during menopause, the cultural barriers to open discussion, and the importance of raising awareness. We will also share practical steps to help women not only manage but also thrive through menopause – embracing this phase with confidence and vitality.
Menopause as a Taboo in South Asian Communities
Despite affecting half the population, menopause remains a hushed topic in many South Asian households. Traditionally, discussions around women’s health – especially reproductive health – are often avoided due to cultural sensitivities and deeply ingrained societal norms.
Why is menopause taboo?
1.Lack of awareness – Many South Asian women and their families have limited knowledge about menopause, leading to misconceptions and unnecessary suffering.
2.Stigma around ageing – Menopause is often associated with decline, loss of femininity, and reduced value in society, making it a topic that many avoid discussing.
3.Silencing of women’s health issues – Women’s health concerns are frequently dismissed or trivialised, making it harder for women to seek support.
4.Intergenerational silence – Many mothers and grandmothers never spoke about menopause, so younger women enter this stage unprepared.
This silence means that many South Asian women experience debilitating symptoms without proper support, leading to mental health struggles, strained relationships, and a decline in overall well-being.
How Do South Asian Women Experience Menopause Differently?
- Earlier Onset of Menopause
Studies show that South Asian women experience menopause earlier than their Western counterparts. Genetic, dietary, and environmental factors may contribute to this, along with health conditions such as diabetes and cardiovascular disease, which are more prevalent in South Asian populations.
An earlier menopause can have significant consequences, including:
●A longer postmenopausal phase, increasing the risk of osteoporosis and heart disease.
●Greater chances of experiencing menopausal symptoms at a time when they are still managing family and career responsibilities. - Different Symptom Profiles
Research suggests that the nature and intensity of menopausal symptoms can vary between ethnic groups. South Asian women often report more severe vasomotor symptoms (hot flushes and night sweats), as well as:
●Joint pain and muscle aches – Commonly reported but often mistaken for general ageing.
●Mental health challenges – Higher prevalence of anxiety and depression, which may be exacerbated by cultural expectations.
●Urogenital symptoms – Such as vaginal dryness and urinary issues, which are rarely discussed openly. - Cultural Expectations and Family Roles
For many South Asian women, midlife is a time of intense responsibilities – balancing work, caring for children, supporting ageing parents, and maintaining cultural expectations. The pressure to “keep going” often means they neglect their own health and well-being.
●In some families, women may feel reluctant to seek help for symptoms, fearing they will be perceived as weak or “complaining too much.”
●There is limited discussion around HRT (Hormone Replacement Therapy) and other medical interventions due to misconceptions, religious beliefs, or fear of side effects.
●Many women turn to home remedies instead of seeking medical advice, sometimes delaying effective treatment.
These cultural dynamics make it even more crucial to open conversations, provide education, and build supportive communities where women can seek guidance without shame.
Raising Awareness and Supporting South Asian Women Through Menopause
The Midlife Circle Meet-Ups
To address the silence and lack of support around menopause in the South Asian community, I have initiated The Midlife Circle – a series of community meet-ups designed to provide a safe and supportive space for women to:
●Share their experiences without fear of judgment
●Gain knowledge and insights from experts in women’s health
●Access resources on menopause, nutrition, mental well-being, and holistic care
●Foster open conversations to break the stigma and encourage self-care
These gatherings aim to empower women to embrace midlife with confidence while building a strong support network where no one feels alone in this journey.
If you are interested in joining The Midlife Circle, stay connected for upcoming meet-ups and events!
How Women Can Thrive Through Menopause
While menopause brings challenges, it can also be an opportunity for renewal and self-discovery. Here are practical steps South Asian women can take to navigate menopause with strength and positivity: - Educate Yourself
●Learn about the stages of menopause (perimenopause, menopause, postmenopause).
●Understand how menopause affects your body and mind so you can make informed decisions about your health. - Prioritise Nutrition
●Follow a balanced diet rich in calcium and vitamin D to support bone health.
●Include phytoestrogen-rich foods (such as flaxseeds, soy, and lentils), which may help manage symptoms naturally.
●Reduce caffeine, sugar, and spicy foods if they trigger hot flushes. - Stay Active
●Engage in weight-bearing exercises (such as yoga, walking, and strength training) to maintain bone and muscle strength.
●Incorporate breathing exercises and meditation to manage stress and anxiety. - Seek Medical Support
●Speak to a GP about HRT and other treatment options – it’s not “unnatural” or harmful, as some myths suggest.
●Get regular health check-ups to monitor heart health, bone density, and mental well-being. - Build a Support Network
●Join groups like The Midlife Circle to connect with other women going through similar experiences.
●Talk openly with family and friends – help them understand menopause so they can support you better. - Prioritise Mental and Emotional Well-Being
●Challenge cultural taboos by normalising conversations about menopause.
●Engage in self-care activities that bring you joy – whether that’s journaling, dancing, or simply taking time for yourself.
●Seek professional mental health support if you struggle with low mood, anxiety, or feelings of isolation.
Final Thoughts: Embracing Midlife with Confidence
Menopause is not an ending – it is a new beginning, a phase where women can prioritise themselves, reclaim their power, and embrace life with renewed energy. Breaking the silence around menopause in South Asian communities is essential to ensure that women receive the support and respect they deserve during this transition.
By raising awareness, fostering open conversations, and supporting each other, we can change the narrative and empower women to thrive through menopause.
Let’s start the conversation – join The Midlife Circle and be part of the change!
