The Need for Community at Midlife and Beyond.

The menopausal transition is a natural process that all women will experience. During this time, many women notice an inclination to withdraw, but it is important to be aware of the health benefits of socialising. Social support can come in many different forms, such as family, friends, neighbors, or even online support groups. Having social support during the menopausal transition can help women cope with the physical and emotional changes that come with this stage of life.

One of the best ways to support yourself during this time is to build a community of like-minded individuals. A community of women who are going through the same transition can provide a safe space to discuss the physical and emotional changes you are experiencing. Having a community of people who understand what you are going through can help you feel less invisible and can make you feel more seen, heard, and understood.

The menopausal transition is accompanied by many life changes. Some grieve the end of their fertility, others find themselves with an empty nest, and some face the added financial burden of children who never leave. Unfortunately, it's also a time when many struggle in their relationship with their significant other. Many women have to deal with ill health or the loss of their parents, and some experience a crisis of identity, feeling lost and alone.

Psychotherapist Esther Perel is known for saying, "The quality of our relationships determines the quality of our lives."

Humans are social creatures, and we need human interaction. Not all of us have significant others or living family members, but we all still need to find ways to connect. Meaningful connections provide emotional support, reduce stress, and enhance our overall well-being.

The menopausal transition is a time when many women don’t feel like socialising; they want to withdraw and hibernate. And while there's nothing wrong with enjoying solitude, it’s still important to maintain social connections. This doesn’t mean you need to socialise in the same way you did in the past. Instead of a night out dancing, you could meet up with a friend for a coastal walk or bush hike. Instead of dinner and drinks, a relaxed brunch might be more enjoyable. Rather than cocktails and gossip, you might prefer a trivia night or book club.

As Esther Perel suggests, the quality of your relationships and social interactions counts. Surrounding yourself with positive, supportive individuals is crucial. We’ve all heard the saying, “misery loves company.” If you spend time with those who focus on doom and gloom, their negativity can be contagious. Your mindset matters—if you dread menopause, you’re more likely to experience a higher frequency and intensity of symptoms. However, if you approach this stage with empowerment and positivity, you’re more likely to experience fewer problematic symptoms. Choose your social circles wisely.

Have you heard of the Blue Zones? 

Blue Zones are regions where people live significantly longer, healthier lives. These areas, which include Okinawa (Japan), Sardinia (Italy), Nicoya (Costa Rica), Ikaria (Greece), and Loma Linda (California), these areas share key lifestyle characteristics that promote longevity. One of the most powerful commonalities is strong social connections.

For menopausal women, adopting a Blue Zone-inspired approach to community and social support can enhance resilience, reduce symptoms, and promote longevity. Prioritising meaningful relationships, staying engaged in community activities, and maintaining a sense of purpose are all critical components of thriving during and beyond menopause.

Let’s look at some research:

Studies have shown that having social support during the menopausal transition can reduce stress levels and improve overall mental health. Social support can also help to reduce both acute and chronic symptoms linked with this transition. 

The first study, "The Effect of Support Group Methods on Quality of Life in Postmenopausal Women," examined the benefits of support groups. Participants were divided into a support group and a control group. The support group attended ten sessions covering general information about this stage of life and lifestyle strategies, including relaxation techniques and exercise. The findings revealed that the support group experienced a significant improvement in quality of life, a reduction in vasomotor symptoms (such as hot flushes and night sweats), improved psychosocial skills, enhanced physical health, and even better sexual health.

Another study, "The Relationship Between Health Status and Social Activity of Perimenopausal and Postmenopausal Women," found that stress is not necessarily the problem—it’s how we respond to stress that determines its impact on our health. Women with lower resilience to stress and those who struggle to move past stressful events are 21% more likely to experience frequent and intense menopause-related symptoms, particularly hot flushes.

So how can you boost your resilience? While every woman will find different stress management tools effective, the most universally beneficial strategies include maintaining social connections, regular exercise, a nutritious diet, mindfulness practices, engaging with pets, and volunteering—having a purpose and feeling needed can be incredibly fulfilling.

When it comes to social support, many women find it challenging to build new connections. If this sounds like you, know that you are not alone. So many women are in the same boat and would love an opportunity to connect. Think about reaching out to a distant family member, an old school friend, a former neighbor, or a previous work colleague.

Finding new friends later in life isn’t as difficult as it may seem. Consider joining a local group, whether it’s a book club, an art class, an exercise group, a hiking club, or a volunteer organization. Many universities offer programs for lifelong learning, where you can explore subjects ranging from languages and history to creative arts and travel opportunities.

Menopause is a transformative stage of life, but it doesn’t have to be isolating. By prioritizing social connections, seeking support, and surrounding yourself with positive influences, you can make this transition one of empowerment, growth, and vitality.

A great way to immerse yourself in a supportive community is by attending our Midlife Women’s Health Retreat. This retreat offers a unique opportunity to connect with like-minded women who are going through the same transition. You’ll not only benefit from guidance on navigating menopause naturally, but you’ll also form lasting bonds with other women on the same journey. The retreat provides a blend of health talks, relaxation, adventure, and meaningful conversations—all in a beautiful and nurturing setting. Whether you're looking to gain practical menopause management tools or simply longing for genuine connections, this retreat is the perfect place to find support, encouragement, and inspiration. Midlife Woman's RESET Health Retreat

Research

https://pmc.ncbi.nlm.nih.gov/articles/PMC7696753/

https://pmc.ncbi.nlm.nih.gov/articles/PMC3521890/