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SWAN's 25 year study on menopausal women
Swan's 25 years of researching women experiencing menopause
Publication:
NIH National Library of Medicine
Author:
Various
Date:
September 23rd 2019
Article Summary
Hello, ever wondered what a group of women tracking their hot flushes for 25 years could teach us? Quite a lot, as it turns out!
Since the 1990s, the SWAN study (the Study of Women's Health Across the Nation) has been following thousands of women through their menopausal journeys, marked by sweaty, moody, and "where-did-I-put-my-keys" moments. Unlike medical studies that only look at women who are practically melting from hot flushes, SWAN gives us the real scoop on what most of us actually experience.
So what's the tea? First off, they figured out that our menopause journey has clear stages with funky hormone patterns. Your oestrogen doesn't just politely exit – it takes a two-year nosedive around your last period while another hormone (FSH) shoots up like it's trying to compensate. No wonder we feel like emotional rollercoasters!
The most reassuring thing? When SWAN examined mood changes, they found that life stress, financial worries, and your support network have a greater impact on how you feel than your actual hormones.
Here's my favourite bit: Women who stayed active reported fewer hot flushes and felt better about themselves. That daily walk isn't just good for your bum—it's fighting your symptoms, too!
The SWAN ladies also discovered that menopause hits differently depending on your background and bank account. Women with less money and education tended to have earlier menopause and more severe symptoms. Yet another reason we need to look out for each other.
Bottom line: your menopause experience isn't just about what's happening in your ovaries but your whole life. And that's good news because it means there are many things you can do to feel better that don't involve hormone prescriptions or cold showers at 3 AM.
Just a friendly reminder: I'm sharing what I've learned, not prescribing what you should do. Always chat with your GP about what's right for your unique situation!
The HotFlush Fix: What 25 Years of Research Taught Us
SPOT YOUR STAGE
- Early perimenopause: Periods start playing hide and seek
- Late perimenopause: No period for 3+ months — welcome to the hormone rollercoaster
- Postmenopause: No period for a full year — you’ve officially crossed the line
Knowing your stage helps you understand what’s happening now — and what’s next.
MOVE YOUR BOOTY
The SWAN study shows women who move more have fewer hot flushes and feel better overall.
You don’t need a gym membership or marathon goals — a 20-minute walk, kitchen dance, or chasing the dog all count.
Bonus: it helps with sleep and mood, too.
STRESS LESS (NO, REALLY)
SWAN found that stress impacts symptoms more than hormones.
Try:
- A quick 5-minute morning meditation before checking emails
- Saying no without guilt
- When a hot flush hits, pause and breathe — three slow breaths can reset your body’s stress response
TRACK YOUR TRIGGERS
Knowledge is power.
Keep a simple note of when hot flushes hit and what you were doing.
Look out for common culprits:
- Wine (sorry)
- Spicy food
- Caffeine
- Stress
- Tight clothes
You’ll spot patterns and find your own triggers to manage symptoms smarter.
BOTTOM LINE
Menopause isn’t just about hormones — it’s about how you live, move, and manage stress.
Small shifts can make a big difference, and the SWAN study proves it.
