How to Speak Up and Get Better Healthcare in Menopause
You walk into your GP appointment hopeful.
You have your symptoms listed, maybe even rehearsed a few lines in your head. But ten minutes later, you leave feeling dismissed. Again.
It’s not just frustrating. It’s disempowering.
But here’s the truth: it’s not you. The system isn’t designed for the complexity of what midlife women are navigating. And that means you need tools, support, and a strong sense of self-advocacy to get what you need.
This blog’s here to help you know you can get the support that you want and need to better navigate menopause, and get tips from a leading menopause and Women’s Health GP in the UK on how to speak up and get better healthcare so you can thrive through and beyond menopause.
Why the system isn’t working for midlife women
Most NHS GP appointments are just ten minutes long. That’s barely enough time to cover one symptom, let alone the layered, biopsychosocial reality of perimenopause and menopause. (This refers to the complexity of menopause and the symptoms and changes it often leads to that crossover between biological, psychological and sociological types.)
Add to that outdated medical training, gaps in menopause education, and a post-pandemic healthcare system under extreme pressure, and it’s no wonder women feel dismissed or misdiagnosed.
Dr Itunu Johnson-Sogbetun, otherwise knows as Dr Sho, a GP and women’s health advocate, shared on the Women’s Health Unwrapped podcast that she regularly sees this in practice. Too many women leave appointments confused, unheard or given advice that doesn’t fit.
And worse still? Many stop trying.
Dr Sho shared why she’s using her personal experience and voice to support all women to know what’s happening in menopause, and to get the help they deserve and need.
The truth about HRT — and what most women don’t hear
A flawed study in 2002 (The Women’s Health Initiative) misled a generation into believing that HRT significantly increased breast cancer risk. The truth? The risk increase is marginal (0.5% to 1%), and in many cases, the benefits of HRT — for heart health, bone strength, brain function and quality of life — far outweigh that risk. In fact, when writing this, new research has just been published by The Menopause Society. Their findings highlight the potential benefit of earlier initiation of oestrogen therapy during perimenopause for minimising risk and optimising long-term health outcomes.
Today’s body-identical HRT is not only safer but available in topical forms like patches, gels, and sprays, which bypass the liver and reduce blood clot risk. (We refer to this new type of HRT as Transdermal).
Yet, women are still being told not to take it. Or worse — offered antidepressants instead.
Many women here in the UK are struggling to get the support they want and need to better navigate menopause and maintain strong health and wellbeing.
How to prepare for your GP appointment: Three steps
Dr Sho, who works in the NHS as a GP, shared her tips on how to prepare and get the most from a visit to your GP or Nurse Practitioner for menopause support. Take a read and please, if you do have any difficulty getting the help you need and want, pop me a message on email or one of my social platforms using the links below. I’d be more than happy to signpost you to get the right help for your situation and needs.
1. Own Your Expertise
You live in your body every day. You know what feels off. Trust that. Your doctor may be a medical expert, but you are the expert in your own experience.
This isn’t about confrontation — it’s collaboration. A meeting of two experts.
2. Write It Down
Track your symptoms. Use a journal, a phone note or a tool like the free Balance app, which even creates a one-page summary you can print and share.
Prioritise the 1-2 symptoms that are affecting you most. It helps focus the conversation and makes the most of your time.
3. Ask for a Second Opinion
If you don’t feel heard, ask to speak to someone else. This isn’t being ‘difficult’ — it’s being proactive. Some practitioners simply aren’t up to date on the latest menopause training. You deserve someone who is. And if possible, request a double appointment. This gives you more space to explore the real impact your symptoms are having.
Why lifestyle still matters — even if you’re on HRT
HRT is a powerful tool, but it isn’t a silver bullet. Your daily habits — how you eat, move, sleep, and manage stress — are just as vital, or even more so. Without addressing these pillars and having solid foundations for strong health in place, many women find that even with HRT, they still don’t feel like themselves.
This year’s World Menopause Day theme was “Lifestyle as Medicine” for a reason. It’s the foundation of long-term health. You can find out more about this topic in last week’s blog here.
You’re not being difficult — you’re being proactive
It can feel uncomfortable to advocate for yourself, especially if you’re not used to it. Many of us were raised to defer to authority, to not rock the boat. WE’ve put our healthcare team on a pedestal and feel as though speaking up appears disrepectful. But midlife is different. You’ve seen enough, felt enough, and given enough.
Now it’s time to claim enough.
Enough support. Enough clarity. Enough time to make informed decisions.
You deserve care that matches the complexity of this life season.
You can start today with a few simple steps:
Track your symptoms
Write down what you want to say
Book a longer appointment
Ask questions without fear of push back
Say what matters most
Because when you advocate for your health, you don’t just change your story. You help shift the system for every woman who comes after you.
Listen to the podcast episode for more support from Dr Sho in managing your menopause:
Interested in this topic? Find out more with these additional FREE resources:
Get my free perimenopause guide to help you get clear on the right new habits to support you feeling like yourself again (or even better!).
Check out this blog where I dive into what lifestyle medicine is and how you can build healthier habits to thrive in menopause.
Download the free Balance App for tracking symptoms and menstrual cycles, and more evidence-based info on menopause, hormones, and women’s health.
Take a look at this podcast with Dr Louise Newson and Jill Chmielewski, a nurse, educator and women’s advocate, as she talks about her mission to guide midlife women to greater wellbeing.
Feel a bit unlike yourself lately?
Lifestyle medicine starts with one small minimum. Five mindful breaths. Protein at your first meal. A 60-second downshift before email.
Take the Midlife Reset Quiz to:
💛 Spot the pillar that needs attention first
💛 Choose one simple minimum to start today
💛 Get a 7-day reset you can actually follow
It takes 2 minutes and gives you one clear next step.
✨ Take the Midlife Reset Quiz today to match the right small step to where you are.
