Menopause Symptoms NZ: Stephanie Rumble Opens Up About Her Personal Journey
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Navigation
Navigating the Onset of Perimenopause
Coping with Night Sweats and Hot Flashes
From Heavy Periods to Endometrial Ablation
Starting and Adjusting HRT Patches
Understanding the Impact of Menopause Weight Gain
Additional Symptoms and Less Talked About Effects
Lifestyle Adjustments and Holistic Strategies
The Role of Support, Knowledge and Acceptance
Final Thoughts: Navigating Menopause Symptoms in New Zealand
In this powerful episode of the Style for Life podcast, Stephanie Rumble opens up about her personal journey through perimenopause and the challenges of menopause symptoms in New Zealand. As a seasoned fashion stylist, accountability coach, and educator based in Christchurch, Stephanie brings a rare blend of professional insight and honest vulnerability. This episode is not just a personal story. It’s also a resource. Stephanie shares her journey with medical treatments, emotional challenges, lifestyle changes, and helpful takeaways for women navigating menopause.
In this article, we delve into the key themes from her experience, unpacking the symptoms, treatments, and strategies that helped Stephanie regain control and feel strong again.
Navigating the Onset of Perimenopause
Stephanie's journey began with subtle hormonal changes in her late 30s and early 40s.. The early stages of perimenopause often go unnoticed, but in her case, irregular periods and hot flashes were the first indicators. For years, she attributed these changes to her monthly cycle, not yet realising the broader hormonal shifts.
She also shared insights from her family history. Her mother experienced a similar pattern, which helped Stephanie eventually connect the dots. For many women, understanding hereditary patterns and paying attention to bodily cues can provide early insights into perimenopause.
What stood out in Stephanie's story was how quickly small disruptions escalated. From mood swings and night sweats to insomnia and overwhelming fatigue, the impact was deeply felt in both her personal and professional life.
Coping with Night Sweats and Hot Flashes
Among the most common and disruptive symptoms Stephanie described were night sweats and hot flashes. These weren’t just mild discomforts. At times, she would wake up drenched in sweat, needing to change clothes or sheets.
Unlike some women who experience hot flashes during the day, Stephanie's episodes were primarily nocturnal, severely affecting her sleep. These symptoms intensified after illness—particularly following her experience with long COVID—which appeared to exacerbate her hormonal imbalance.
To manage night sweats, Stephanie implemented several practical strategies:
Keeping windows open and maintaining a cool room temperature
Wearing breathable fabrics to bed
Using layered bedding for easy adjustments
Modifying her diet and hydration levels in the evening
While these habits offered minor relief, it wasn't until medical intervention that she experienced meaningful change. Stephanie's experience highlights how persistent and disruptive these symptoms can be and why it's so important to take them seriously when seeking treatment.
From Heavy Periods to Endometrial Ablation
For years, Stephanie battled heavy periods that disrupted her daily life and affected her confidence at work. She shared how these episodes made it nearly impossible to conduct styling sessions without fear of leakage or discomfort.
Initial treatments included a trial of the Mirena coil and oral contraceptives, neither of which were effective. Eventually, she underwent endometrial ablation, a lesser-known but highly effective solution that involves removing the uterine lining to reduce or eliminate menstruation.
This procedure was transformational:
It stopped ongoing blood loss
Resolved her chronic iron deficiency and anaemia
Eliminated the need for monthly iron injections
For women dealing with heavy menstruation, endometrial ablation is a valuable alternative to hysterectomy. Once her iron levels stabilised, Stephanie reported a significant boost in energy and mental clarity. It was a pivotal step in reclaiming her wellness.
Starting and Adjusting HRT Patches
After years of managing her symptoms naturally, Stephanie began using HRT patches (Hormone Replacement Therapy) in her late 40s. She started with a low dose of oestrogen patches, paired with oral progesterone.
However, her experience with menopause symptoms in New Zealand, including insomnia, anxiety, and emotional shifts, persisted. Over time, and with guidance from her GP and an endocrinologist, she gradually increased her dosage.
“I started to really suffer from anxiety based issues and start to really notice that I was feeling a lot more anxious.” ~ Stephanie Rumble
Eventually, she stabilised on a tailored routine:
Oestrogen patches (125 mcg, applied twice weekly)
Micronised progesterone (two tablets taken nightly)Occasional trials of testosterone cream
Supporting supplements such as magnesium and melatonin
The improvements were significant. Better sleep, reduced anxiety, and clearer thinking became part of her new normal. Stephanie also learned that physically active women may metabolise oestrogen more rapidly, so personalising her dosage was essential.
Understanding the Impact of Menopause Weight Gain
Stephanie spoke candidly about the physical changes that came with menopause. Despite remaining active and mindful of her health, she still experienced menopause weight gain and subtle shifts in body composition.
She noticed weight distribution changing, with more fat accumulating around the midsection—a common occurrence during this life stage. Although not drastic, the changes affected her wardrobe and how she felt in her body.
To manage this, she:
Shifted her diet to include anti-inflammatory foods
Prioritised strength training and resistance work
Continued consistent cardiovascular activity
These proactive changes helped her maintain energy, confidence, and a strong sense of self. Stephanie noted that weight gain during menopause isn’t purely aesthetic—it can also impact long-term health. Her message: make intentional lifestyle adjustments and stay ahead of the curve.
Additional Symptoms and Less Talked About Effects
Beyond the common symptoms, Stephanie also experienced:
Menopause anxiety and increased emotional sensitivity
Months of menopause insomnia
Unexplained chest pain (possibly linked to the combination of COVID and menopause)
A noticeable dip in libido and skin pigmentation changes
“I got really bad insomnia, which was really unlike me.” ~ Stephanie Rumble
Another major challenge was dealing with brain fog related to menopause. At times, it affected her memory and concentration, particularly when sleep was lacking. Recognising this pattern helped her build grace into her routine and avoid pushing through when rest was needed.
“The other major symptom that's really got me, and this is something I noticed – was a significant decrease in athletic performance.” ~ Stephanie Rumble
Stephanie's experience is a reminder that menopause symptoms can be diverse and often misunderstood. The more women share, the more we collectively normalise and address these issues.
Lifestyle Adjustments and Holistic Strategies
While hormone therapy was key, Stephanie also made several lifestyle changes that supported her wellbeing:
Experimenting with herbal supplements (though benefits were limited)
Eating nutrient-rich foods like yams and leafy greens
Avoiding alcohol, particularly aware of the impact of alcohol on weight gain after 50
Sticking to a consistent morning routine and emotional check-ins
She also credits the Dr Louise Newson podcast as an excellent educational resource. It provided research-backed advice and helped her understand treatment options more deeply.
“I did some work with her and we'd talked together a lot and she said, you need to listen to a podcast from a woman called Dr. Louise Newsome.” ~ Stephanie Rumble
Stephanie also stressed the importance of understanding iron deficiency in women. In her case, iron deficiency caused extreme fatigue and poor recovery—something that improved dramatically after her ablation procedure. Her advice: don’t underestimate the impact of low iron.
These personal health insights have also shaped the content of the education workshops she delivers to groups and organisations across New Zealand. The workshops are focused on workplace wellbeing, occupational health and safety, and professional resilience—drawing from both her lived experience and industry expertise.
The Role of Support, Knowledge and Acceptance
Stephanie believes that education and support are non-negotiable during perimenopause. Whether from a medical professional, a podcast, or community group, information empowers women to advocate for themselves.
Her top recommendations:
Find a knowledgeable, empathetic GP
Track symptoms with consistency
Don’t wait until you're overwhelmed to take action
She also encouraged open conversations. The more women speak about their experiences, the more normalised—and less isolating—menopause becomes.
Additionally, Stephanie recommends connecting with resources specific to menopause symptoms in New Zealand, especially those that reflect local context and healthcare accessibility.
If you’re seeking tailored, one-on-one guidance for body image, style, and how to feel more comfortable in your skin as your body changes, you may also benefit from Stephanie's personal styling services. They complement the internal work with external confidence and clarity.
Final Thoughts: Navigating Menopause Symptoms in New Zealand
Stephanie’s journey offers valuable insight for anyone facing menopause symptoms. Her experience managing perimenopause, resolving heavy periods, adapting to HRT patches, and facing symptoms like night sweats, hot flashes, and menopause weight gain shows that menopause is deeply individual, yet navigable.
Through expert care, lifestyle alignment, and community support, she found balance again. Her honesty provides not only comfort, but also a framework for other women looking to reclaim their energy, clarity, and confidence.
Menopause can feel like a storm. With knowledge and the right guidance, it can also become a period of growth and empowerment. Stephanie’s story reminds us all that you don’t have to go through it alone.
Stephanie also offers a modern colour analysis consultation to help women reconnect with themselves through style, especially as their appearance and energy evolve through midlife.
Listen on Spotify
Frequently Asked Questions
What are the most common symptoms of menopause?
The most common menopause symptoms include hot flashes, night sweats, mood swings, insomnia, and weight gain. Many women also experience brain fog, anxiety, and a decrease in libido. These symptoms can vary in intensity and duration depending on the individual.
How can night sweats and hot flashes be managed naturally?
Night sweats and hot flashes can be eased with practical changes such as sleeping in a cool room, using breathable fabrics, and avoiding spicy food or alcohol before bed. Layered bedding also allows for quick adjustments. For many women, lifestyle changes offer partial relief, but medical support may be necessary for long-term symptom management.
Is hormone replacement therapy (HRT) right for everyone?
HRT can be highly effective, but it's not a one-size-fits-all solution. The right approach depends on individual health history, current symptoms, and response to different hormone levels. It's important to work with a knowledgeable GP or hormone specialist to create a personalised plan. Stephanie Rumble’s own experience shows that HRT can be transformational when appropriately tailored.
What is endometrial ablation and who should consider it?
Endometrial ablation is a medical procedure that removes the uterine lining to reduce or stop heavy periods. It's often considered for women who don’t respond well to hormonal treatments or devices like the Mirena coil. Stephanie's story illustrates how effective this can be, especially when symptoms like iron deficiency are present.
How does menopause affect weight gain and body shape?
Hormonal shifts during menopause can alter how the body stores fat, often leading to increased abdominal weight even with no changes in diet or exercise. Strength training, anti-inflammatory foods, and consistent routines can help. Stephanie’s experience shows that small, intentional changes can improve how women feel and look.
What role does iron deficiency play during menopause?
Heavy bleeding in perimenopause and menopause can cause iron deficiency, leading to fatigue, poor concentration, and low mood. Addressing iron levels through supplementation or procedures like endometrial ablation can significantly improve wellbeing. It’s a frequently overlooked aspect of menopause care.
Can lifestyle changes really help with menopause symptoms?
Absolutely. A combination of nutrition, exercise, emotional check-ins, and structured support can significantly ease menopause symptoms. Avoiding alcohol and maintaining routines are key strategies. Stephanie shares how holistic strategies complemented her medical treatments for better overall outcomes.
How does accountability coaching support women during menopause?
Accountability coaching helps women stay on track with their wellness goals, emotional resilience, and daily routines. It’s especially useful when navigating midlife changes. Stephanie offers accountability coaching for those seeking structured support, drawing on her own journey and professional expertise.
Are emotional and mental changes during menopause normal?
Yes, many women experience mood swings, irritability, and anxiety. Hormonal changes, sleep disturbances, and stress can all play a role. It’s important to normalise these conversations and seek support early. Podcasts, educational resources, and professional coaching all help make the experience more manageable.
Where can I find styling advice tailored to body changes during menopause?
As hormones shift, body shape and skin tone can also change. Stephanie offers personal styling services and colour analysis consultations to help women feel more confident and aligned with their evolving appearance.
