How to navigate menopause together

Written by Dr Chloe Tasker
Essex & ESNEFT Psychological Research Unit
University of Essex

The transition through menopause can bring many physical and emotional changes, but support from your romantic partner can be one of the most effective ways to make the transition easier (Polat et al., 2022). Providing good quality support can be difficult, and so can asking for support when it is needed. This article will talk about how to navigate menopause together with your partner.

What’s going on? Symptoms associated with menopause

Menopause is a transitional period which typically occurs in women aged 45-55. It is associated with a wide range of symptoms including hot flushes, sweats, mood changes, brain fog, muscle aches, joint pains, vaginal dryness, and weight gain (NHS, 2026; WHO, 2024). These symptoms can have a significant impact on the way somebody sees themself, with potential changes in body image and self-esteem, and higher chances of experiencing depressive symptoms (eg, Vincent et al., 2023; Bromberger et al., 2011). Symptoms can last for seven to nine years, sometimes longer (NHS, 2026).

Menopause can be a very different experience for everyone, from the symptoms that are experienced, to how long they last, and how much it interferes with everyday life (Khalaf et al., 2025). It is important to discuss menopause with your partner, so that you both understand how its symptoms might impact your relationship with each other.

If you’re the partner of somebody experiencing menopause, it can be difficult to understand when your partner might need support, and what support they might need. Research has shown that 73% of partners wanted to help, but 38% felt helpless when supporting their partner with menopause (Currie & Moger, 2019). But your support can be a big help – those who receive good quality support from their partner tend to experience less severe menopause symptoms and a greater quality of life (Idiana et al., 2022; Tuncer et al., 2025).

If you’re unsure about how best to support your partner, a good start is to educate yourself about the potential symptoms of menopause, and why they occur. Some symptoms might cause changes in your relationship (Nappi & Kokot-Kierepa, 2010):

  • Mood changes caused by hormonal fluctuations might make your partner seem more distant and withdrawn, or irritable.

  • Night sweats and sleep disruption can impact both partners.

  • You might experience changes in sexual activity, as pain and discomfort during sex can occur in menopause due to the decline of oestrogen.

It is important to remember that these changes are not a reflection of the quality of your relationship. Have patience, and don’t take anything personally.

Providing both emotional and practical support can be a good way to help your partner. Emotional support focuses on communicating that a person is valued, despite any difficulties they are facing, where practical support involves helping with tasks (Morelli et al., 2015). While it is great to be empathetic and listen to your partner’s worries, it is also important to help practically, for example by taking up some additional chores around the household. Practical support is often provided less during menopause (Mansfield et al., 2003), but is just as valuable.

It is important to also look after yourself while navigating menopause in your relationship. Menopause is often presented as a transition for the women experiencing it, but it might be better seen as a shared life transition that requires adaptation from both partners in the relationship. Make sure to take care of yourselves, seek support and advice from others, and if needed, seek professional help.

Improve communication about menopause

If you’re experiencing menopause, it might feel difficult to ask your partner for help. Menopause is still often surrounded by stigma and misunderstanding, which can make conversations about it uncomfortable. However, menopause is a natural life stage that half of the population will experience. Talking about it openly can help improve both of your understanding.

Research finds that both those experiencing menopause and their partners lack critical information, which can hinder communication about menopause (Cowell et al., 2024). Learning about menopause and its symptoms together is therefore beneficial in helping you both talk about it. Starting the conversation may feel daunting, but being open about how menopause is affecting you can help your partner better understand your needs and offer support in ways that are most helpful to you.

If you’re the partner of somebody experiencing menopause, remember that it can be difficult to talk about. Have patience in conversations about menopause and understand that your partner might not always want to talk about what they’re experiencing.

It’s not all doom and gloom

Although there is a lot of talk about the negatives of menopause, the majority of menopausal people and their partners have a positive attitude towards menopause (Aksu et al., 2011). Lots of people experience relief from the lack of periods, sexual freedom, and a time of personal growth during the menopause transition (Hvas, 2001).

Here are a few ways you can work together to cope better with your symptoms and strengthen your relationship:

  • Check in with each other regularly.

  • Be empathetic.

  • Work on positive lifestyle habits together, such as staying active together, and maintaining a good diet.

  • Talk about how to balance chores if you’re struggling.

  • Find a good nighttime routine that will help you both get a good night’s sleep.

  • If menopause is impacting how frequently you engage in sex, make sure to find other ways to show affection and intimacy.

  • Remind each other how much you love and care for one another – a little reassurance always helps!


References

Aksu, H., Sevinçok, L., Kücük, M., Sezer, S., & Ogurlu, N. (2011). The attitudes of menopausal women and their spouses towards menopause. Clinical and Experimental Obstetrics and Gynaecology. 38(3), 251.

Bromberger, J. T., Kravitz, H. M., Chang, Y. F., Cyranowski, J. M., Brown, C., & Matthews, K. A. (2011). Major depression during and after the menopausal transition: Study of Women's Health Across the Nation (SWAN). Psychological Medicine, 41(9), 1879-1888.

Cowell, A. C., Gilmour, A., & Atkinson, D. J. (2024). Support mechanisms for women during menopause: perspectives from social and professional structures. Women. 4(1).

Currie, H., & Moger, S. J. (2019). Menopause–Understanding the impact on women and their partners. Post Reproductive Health, 25(4), 183-190.

Hvas, L. (2001). Positive aspects of menopause: A qualitative study. Maturitas, 39(1), 11-17.

Idiana, H. I., Hazlina, N. N., Zaharah, S., Azidah, A., & Zarawi, M. M. (2022). Developing and validating the Menopausal Spousal Support Questionnaire (MSSQ) for menopausal women. Maturitas, 158, 1-9.

Khalaf, A., Mathew, R., & Nayak, S. G. (2025). Exploring symptom clusters across the menopausal stages–systematic review and meta-analysis. Sexual & Reproductive Healthcare. 101137.

Mansfield, P. K., Koch, P. B., Gierach, G. (2003). Husbands' support of their perimenopausal wives. Women & Health, 38(3), 97-112.

Morelli, S. A., Lee, I. A., Arnn, M. E., & Zaki, J. (2015). Emotional and instrumental support provision interact to predict well-being. Emotion, 15(4), 484.

Nappi, R. E., & Kokot-Kierepa, M. (2010). Women's voices in the menopause: results from an international survey on vaginal atrophy. Maturitas, 67(3), 233-238.

NHS. (2026). Symptoms of Menopause and Perimenopause. Available at: https://www.nhs.uk/conditions/menopause-and-perimenopause/symptoms/

Polat, F., Orhan, I., & Şimşek Küçükkelepçe, (2022). Does social support affect menopausal symptoms in menopausal women? Perspectives in Psychiatric Care, 58(3), 1062-1070.

Tuncer, S. K., Karakurt, P., Özdemir, S., & Bilgin, S. (2025). The relationship between spousal support and quality of life in postmenopausal women: a cross-sectional study. Revista da Associação Médica Brasileira, 71(12), e20251068.

Vincent, C., Bodnaruc, A. M., Prud’homme, D., Olson, V., & Giroux, I. (2023). Associations between menopause and body image: a systematic review. Women's Health, 19, 17455057231209536.

WHO. (2024). Menopause. Available at: https://www.who.int/news-room/fact-sheets/detail/menopause