Menopause is a natural phase in life that occurs when the ovaries stop producing reproductive hormones. Most often it happens naturally, but can occur as a result of factors such as an oophorectomy (ovary removal), hysterectomy (removal of the uterus), cancer treatments like chemotherapy, or even genetic reasons.
There isn’t a specific age when menopause symptoms are guaranteed to begin; and it can manifest in various ways from person to person. That’s why it’s important to stay informed about the signs and symptoms of menopause and how to effectively manage them when you need to.
Our expert-led guide helps you understand what your body may be going through, packed with insights on the different stages and symptoms of menopause, along with simple at-home solutions for menopause symptom relief.
And don't forget, men can experience menopause too! Head over to our male menopause guide for more details.
Menopause Symptoms - How to Spot Them
Perimenopause and menopause symptoms can have a detrimental impact on your daily life and relationships if not handled correctly. It’s important to remember that these symptoms look different to everyone.
You may experience many, or none, of the following menopause symptoms:
- Changes to your periods: Your periods will become irregular, unusually heavy or light, and eventually stop altogether.
- Changes to your mental health: Menopause can see you experiencing anxiety, low mood, mood swings and low self-esteem. It can often bring on confusion and brain fog too.
- Hair thinning and loss: You may notice that your hair isn’t as thick as it was previously, and may notice increased hair loss when brushing or washing your hair.
- Skin changes / itchy skin: Whether on your arms, legs, neck, chest or intimate areas, menopause itchy skin is a common menopause symptom. Dryness, and other skin concerns can also become more noticeable during menopause.
- Hot flushes: Also known as hot flashes, you may experience sudden waves of heat or cold, typically in the face, neck and chest, which can sometimes cause dizziness.
- Disturbed sleeping pattern: Night sweats can interfere with your rest, leaving you feeling fatigued and irritable throughout the day.
- Heart palpitations: Noticeable or irregular heartbeats may feel more intense during menopause.
- Headaches and migraines: These can become more frequent or severe than you’ve experienced previously, during menopause.
- Muscle and joint pain and aches: Joint pain is a common symptom of menopause. Aches and pains in muscles and joints that may feel more pronounced during this stage.
- Changes in body shape / weight gain: Shifts in your body shape and an increase in weight may occur, often affecting the hips, thighs and stomach area. You can read more about menopause bloating here.
- Reduced or loss of libido: A decrease in sex drive is often experienced due to hormonal shifts.
- Vaginal dryness and discomfort: You may experience dryness, pain, itching or discomfort.
- Recurrent UTIs: Menopause brings on an increased susceptibility to urinary tract infections.
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Oral sensitivity: Sensitive teeth, gum pain, or other mouth-related issues might arise as a result of hormonal changes.
While these menopause signs and symptoms can be uncomfortable and frustrating, especially if you’ve never experienced them before, they are a natural part of the transition, and understanding them can help you manage your health during this time. Of course, there are medications and treatments you can take to help manage your menopause symptoms.
What are the First Signs of Menopause?
You’ll first experience signs of menopause in the perimenopausal stage. Menopause is typically broken down into three stages:
- Perimenopause (the years leading up to menopause)
- Menopause itself (defined as 12 consecutive months without a period)
- Post-menopause (the years after menopause)
The length of menopause varies from person to person, but the average length of menopause is seven years. However, some individuals may experience symptoms for a shorter or longer period. Don’t forget, even when your menopause journey has come to an end, you can still look after your body with postmenopause supplements.
One of the most common first signs of menopause is changes to menstruation. Those in the early stages of menopause are likely to experience a change in their periods; typically becoming more irregular, and unusually heavier or lighter, varying person to person.
As menopause progresses, other common symptoms may begin to emerge in the early stages of the journey, varying in intensity and frequency; including the hot flashes, night sweats and mood swings. It’s also common to notice changes in sleep patterns from early on, with many women finding it harder to fall asleep or stay asleep throughout the night when they begin the menopause. Additionally, many women may start to experience physical symptoms such as vaginal dryness or a decrease in libido when their perimenopause phase starts.
The Menopause Charity UK are opening up the conversation around these early signs of menopause can often be misdiagnosed, overlooked or mistaken for other health issues, which is why it is important to track changes in menstrual cycles and physical health.
Research published in the British Medical Journal (BMJ) indicates that 45% of women experience moderate to severe menopause symptoms during perimenopause, with 25% reporting persistent symptoms five years after menopause.
How to Handle Menopause Symptoms without HRT
Hormone replacement therapy (HRT) is an effective way to navigate the symptoms of menopause b y replenishing the hormones that decline during this time. However, many opt for more natural ways of combating the negative symptoms of menopause, no matter whether they’re perimenopausal or going through the menopause itself.
You can avoid the potential side effects of HRT:
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Take supplements: Taking perimenopause supplements or menopause supplements is a great way to ease common symptoms such as hot flashes, mood changes, and sleep disruptions, helping you find relief and comfort. Loaded with essential vitamins and minerals such as calcium, vitamin D, B vitamins, and magnesium, our supplements provide targeted support for bone health, mood balance, and energy levels, supporting you through menopause. You could also consider menopause patches to help aid your symptoms.
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Maintain a healthy diet: Eating a balanced diet rich in fruits, vegetables, whole grains, and lean proteins can help manage weight and improve overall wellbeing when going through the menopause. Avoiding excess caffeine and alcohol can also reduce the intensity of hot flashes and improve sleep quality.
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Exercise regularly: Engaging in regular physical activity, such as running, walking, yoga, pilates or strength training, can help alleviate menopause symptoms like mood swings, stress, and weight gain. Exercise also promotes better sleep and supports bone health, which can be affected by menopause.
- Practice stress management: Techniques like mindfulness, meditation, deep breathing exercises, or journaling can help manage anxiety and mood swings. Reducing stress can also improve sleep quality and support emotional wellbeing during menopause.
Menopause Treatment and Supplements at Supplement Hub
We carefully select menopause supplements from reputable brands that you can trust including New Roots, Vitanica and Wild Nutrition, to help support you through the different stages of menopause. We recommend consulting with a healthcare professional before selecting the right menopause supplements for you.