Yesterday was the International Menopause Day. Organised by the International Menopause Society (IMS), this date seeks to bring awareness and share resources about a chosen topic in relation to menopause and aging in women. In 2026, the theme was chronic pain in midlife.

According to the NHS, chronic or persistent pain is pain that lasts longer than 12 weeks. It can occur in one or multiple body parts, and be either a diagnosis on its own, or a symptom of another condition. Research shared by the IMS reveals that women are up to 70% more likely than men to experience chronic pain. They have confirmed that it is exacerbated during menopause, too.

There are many factors at play. Some of them have to do with the change in our hormone levels. Others, with environmental factors that deteriorate our quality of life, which makes it more difficult to deal with pain. In my case, for example, hot flashes are a big menopause symptom. When they hit at night, they really affect my sleep, which makes me sore, tired and sensitive the next day.

Although hot flashes are out of my control, I can make changes in my environment to help reduce their impact. I started by changing my mattress for the most comfortable I could find. Then, noticing that my memory foam pillows stored my body heat to then turn it right back at me, I looked for a cooler alternative. It is a veritable rabbit hole! After lots of research, I decided not to go for cooling gel —I had bedsheets with it and was not satisfied. For the filling, I had two options: duck feathers or wool. The latter sounds counterintuitive, but I went for it anyway, and it was a great choice. The wool dissipates the heat so effectively that I don’t ever have to turn the pillow over. I am very impressed with it.

There are many things beyond changing mattresses and pillows that we can do to regulate chronic pain. Exercise and movement are vital, even if the pain makes them look like the last thing any of us would like to do. I have talked about the importance of nutrition before, too. In that regard, the IMS warns us against “miracle cures” like supplements and detox protocols. Discuss these things with your doctor to save yourself headaches and money!

Regardless of whether you experience menopause, I encourage you to learn more about chronic pain at midlife. It will be useful for you and your loved ones. Here is the IMS page about the day, in which you will find their paper and factsheet about this year’s topic.

Also, there is more information, advice and resources on my Musicians and Menopause webpage. Feel free to share!