Find your confidence: 6 things all women (and allies) need to know about menopause

Whether you are just starting to notice changes or looking for more clarity, these perspectives from the inaugural World Menopause Day 2026 event in Singapore are likely to help. Event report by Aditi Sharma Kalra.

Menopause is a natural stage of life, yet many women still go through it without clear, trusted information or the support they need.

Created to coincide with the yearly milestone for menopause, Human Resources Online's World Menopause Day 2026 was held on 17 October at Singtel 8George Academy.

Designed for women navigating perimenopause and menopause, the event brought together over 100 women and allies. It offered clarity on how to approach this stage of life with greater confidence, through expert-led education, practical strategies, and open discussion in a supportive, welcoming setting.

After a refreshing start to the afternoon with a guided meditation and gong bath session led by Jacqui Tay, wellness coach and sound bath facilitator, Gong Bath Singapore, we moved into clinical, wellbeing, and workplace perspectives.

Aditi Sharma Kalra captures just some of the many key insights from the speakers for our readers.

1. Menopause is not an endpoint. It's a critical turning point for long-term health

One of the strongest messages from opening speaker Dr Tash Mirando, Menopause Lead & Lifestyle Medicine Co-Lead, Osler Health International was that menopause should not be viewed as a short-term hormonal event, but as a pivotal health transition that can shape a woman's future wellbeing.

While women are living longer than ever, she noted that they spend significantly more years in poor health, creating a gap between lifespan and "healthspan".

The encouraging news, she said, is that much of this trajectory is within our control. Through evidence-based lifestyle habits such as sleep, nutrition, strength training, stress management, social connection, and appropriate medical care, women can influence their biological health and reduce the risk of conditions associated with ovarian ageing.

Rather than waiting until illness appears, Dr Mirando urged women to take action early and focus on sustainable habits that support healthy ageing over the decades ahead.

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2. Building muscle may be one of the most powerful tools women have during menopause

While nutrition, sleep, and supplements all featured in the panel discussion hosted by Dr Angela Tan, Medical Director & Family Physician, Reiwa Health, one message emerged repeatedly: strength matters.

Both our panellists, Cindy Roberts (Nutritionist & Strength Coach, Cindy Roberts Fitness boutique Gym and EmpowHer Supplements) and Jennifer Lewin (Functional Medicine Practitioner, Jenn Lewin Health) stressed that maintaining and building muscle can help women better navigate many of the metabolic changes associated with menopause.

Roberts described muscle as a "tank for glucose storage", explaining that greater muscle mass improves the body's ability to regulate blood sugar, supports metabolic health, and helps protect bone density as oestrogen levels decline.

Importantly, strength training does not require an intimidating gym routine. Simply lifting something heavier than you are used to on a regular basis can stimulate both muscle and bone. 

Lewin added that muscle acts like a sponge, helping remove excess glucose from the bloodstream, while Roberts encouraged women to shift their focus away from the number on the scale and towards long-term strength.

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3. Your menstrual cycle may be an early health report card

According to Lam Hoi Yi (Sanye) (Traditional Chinese Medicine/TCM Physician, Real Health Medical), many women miss the opportunity to prepare for menopause because they only pay attention once disruptive symptoms appear.

Drawing from Traditional Chinese Medicine principles, she argued that physical changes linked to menopause can begin developing years before a woman's final menstrual period, often showing up as shifts in energy levels, sleep quality, stress tolerance, digestion or menstrual patterns.

She noted that many patients are unable to recall key details about their recent cycles, despite menstruation often reflecting broader changes in the body's health and stress levels.

Through a TCM lens, factors such as cycle regularity, flow, and sudden changes can provide clues about shifts taking place during the perimenopausal years.

Rather than waiting for hallmark symptoms such as hot flushes or sleep disturbances, Lam encouraged women to view their menstrual cycle as an ongoing source of health information and a prompt to seek advice when significant changes emerge.

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4. Feeling different doesn't necessarily mean you're losing your ambition

The next panel was on emotional wellbeing, moderated by Dr Emma Waddington (Clinical Psychologist & Founder, Us Therapy), and featuring panellists Denise Keller (TV Presenter), Laurine Lim (Founder, Laya Studio | Licensed Menopause Expert Champion | 300HR Yoga Teacher & Nāda Yogi), Cheryl Miles (Midlife Performance Coach (PN1-NC) & Media Personality, Perimenopause Wellness | Certified Nutrition Coach | Media Trainer & Communication Coach | Miles Nixon Media), and Dr Angela Tan (Medical Director & Family Physician, Reiwa Health).

One of the most resonant themes from the panel was that many women mistake the effects of perimenopause for a loss of confidence, competence or drive.

Reflecting on her own career transition, Cheryl Miles challenged that assumption, arguing that "a lack of alignment does not mean a lack of ambition." Rather than signalling a decline in capability, she suggested that midlife can bring greater clarity about where women want to focus their energy and talents.

That message echoed the experiences shared by both Laurine Lim and Denise Keller. Lim recalled struggling with frustration, anxiety and decision-making while at the peak of her corporate career, while Keller described periods of intense fatigue and emotional volatility that left her questioning herself.

The panellists stressed that many of these experiences are linked to hormonal fluctuations, and not a failure of character or ability. For women navigating this life stage, recognising this distinction may be the first step towards seeking support, setting healthier boundaries and redefining success on their own terms.

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5. Menopause isn't just a health issue. It can become a talent retention issue

Joining us for the next panel discussion were panellists Cynthia Koh (Actress), Dr Emma Waddington (Clinical Psychologist), Grace Oh (Founder & CEO, Sol), and Dr Geraldine Tan (Director & Principal Psychologist, The Therapy Room), in a conversation facilitated by Cheryl Miles {Midlife Performance Coach (PN1-NC)}.

Menopause, the panellists shared, should no longer be viewed solely as a personal health concern, but instead as a workplace issue that affects talent retention, performance, and employee wellbeing.

Drawing on conversations with employers and HR leaders, Grace Oh noted that many women experiencing menopause continue to perform at a high level, but often expend significantly more effort to maintain the same standard of work. Yet because menopause remains poorly understood and highly stigmatised, particularly in Asia, many are reluctant to seek support for fear of being seen as less capable.

The panel revealed that the result is often invisible attrition. Women may leave citing stress, burnout or family commitments, while the role menopause played in their decision goes unspoken.

Dr Emma Waddington and Dr Geraldine Tan added that symptoms such as anxiety, poor sleep, brain fog, and difficulties concentrating can be exacerbated by the many responsibilities women carry both inside and outside the workplace.

Meanwhile, actress Cynthia Koh observed that menopause has only started becoming a more visible topic in recent years, reflecting how little many women previously discussed or understood about the transition.

Collectively, the panellists called for greater awareness, more open conversations, and psychologically safe workplaces where women feel able to ask for support without worrying that it will be seen as a reflection of their competence.

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6. Knowing what to do is not the same as doing it.

A provocative point raised by the day's final speaker, Aly Khairuddin, Founder & CEO, The Menopause Mind, was that, for many women, the challenge of menopause is not a lack of information but a lack of action.

After a full day of expert talks, she noted that most attendees already knew the fundamentals that support better health: prioritising sleep, managing stress, exercising regularly and eating well. Yet good intentions are often overtaken by busy schedules, competing responsibilities and the tendency to put everyone else's needs ahead of one's own.

Drawing on her own experience, Khairuddin described menopausal symptoms as a warning signal rather than simply something to endure. Her advice was to stop focusing on sweeping lifestyle overhauls and instead identify one realistic action that can be taken within the next 24 hours.

Sustainable change, she affirmed, begins not with knowing more, but with doing one thing differently.

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We hope the insights above spur you into awareness and action in your own menopause journey! To stay tuned on further editions of this conference, bookmark this page or write in to us here for more details on partnership & attendance opportunities.