Menopause Symptoms and How to Manage Them

Menopause is a natural stage in every woman’s life, marked by the permanent absence of menstruation for 12 consecutive months. It typically occurs around the age of 50 and is caused by the decline in estrogen (the female hormone), which leads to the common symptoms of menopause. (1)

Menstrual Cycle Changes

This is the first noticeable sign leading up to menopause, occurring during the transitional phase called perimenopause, which may last for months or even years. Periods become irregular before they stop completely—your cycle might become longer or shorter, heavier or lighter, skip for months then return, and eventually stop altogether.

You’re officially considered to be in menopause once 12 consecutive months have passed without menstruation. (2)

These changes are normal, but it’s important to check with a doctor if you’re far from typical menopausal age or experience the following: (2)

• Very frequent periods
• Heavy bleeding
• Periods lasting more than a week
• Bleeding or spotting after intercourse or between periods
• Any bleeding after 12 months of no periods

Hot Flashes and Night Sweats

Hot flashes are the most well-known symptom of menopause—about 3 in 4 women experience them. They involve a sudden wave of heat in the face or upper body lasting a few seconds to minutes, sometimes followed by sweating or chills. Intensity varies between women—some experience mild flashes, while others find them disruptive to sleep. (3)

Hot flashes are most common in the year before and the year after the last menstrual period, but in some cases, they can last up to 14 years. (3)

Tips to manage hot flashes:

• Use fans at home or carry a portable one
• Keep cold water by your bedside
• Dress in layers so you can remove clothing if needed
• Lose weight if overweight
• Track and avoid triggers like spicy food, caffeine, or hot environments
• Ask your doctor about low-dose hormone therapy (3)

Insomnia

Some women struggle with sleep during menopause—either due to hot flashes or hormone fluctuations. A common pattern is waking up early and being unable to fall back asleep, while others have trouble falling asleep at all. (4)

Tips to sleep better:

• Avoid heavy meals before bed
• Reduce caffeine, especially in the evening
• Turn off electronics before bed
• Exercise during the day (not at night)
• Try a warm non-caffeinated drink like milk or herbal tea
• Keep your room cool, dark, and quiet
• If you wake up and can’t sleep, do something relaxing, then return to bed

If needed, your doctor may recommend short-term sleep aids. (3)

Mood Swings

Mood changes are common during menopause. You may feel sad, anxious, or irritable for no clear reason, and become overly sensitive.

What you can do:

• Aim for 7–8 hours of sleep per night
• Exercise daily or join group fitness classes
• Don’t overburden yourself—ask for help when needed
• Treat yourself and take time for self-care
• Talk to your doctor about hormone therapy if needed (3)

Vaginal Dryness and Lowered Libido

As menopause nears, vaginal dryness is common, causing itching, burning, or pain during intercourse. Lower estrogen levels can also affect libido. (3)

What you can do:

• Use medical-grade vaginal moisturizers
• Use lubricants to ease discomfort during intercourse
• Consult your doctor about hormone-based treatments like estrogen creams or vaginal rings (3)

Memory and Concentration Issues

While not directly caused by menopause, many women report forgetfulness and brain fog, which are often related to sleep disturbances and other menopausal symptoms. (5)

Helpful tips:

• Improve sleep with the tips above
• Exercise at least 150 minutes a week
• Learn new skills or languages
• Do brain exercises like puzzles
• Stay socially connected (4)

Urinary Incontinence

Some women experience urinary changes like frequent urination, leaking urine before reaching the bathroom, or discomfort from a full bladder. (4)

What you can do:

• Practice pelvic floor (Kegel) exercises to strengthen bladder control
• Limit caffeine and carbonated drinks
• Avoid drinking fluids before bedtime
• See your doctor if symptoms persist (4)

Other Symptoms

• Heart palpitations
• Weight gain and body shape changes
• Joint and muscle aches
• Headaches or worsened migraines
• Dry or itchy skin
• Occasional breast tenderness (5)

Final Thoughts

You may experience some, all, or none of these symptoms. For many, they’re manageable; for others, they may significantly affect daily life. Remember: severe symptoms can be treated, so don’t hesitate to talk to your doctor about treatment and support options for a smoother journey.

References

• Australasian Menopause Society - Menopause: what are the symptoms?
• National Institute on Aging - What Is Menopause?
• Women's Health - Menopause symptoms and relief
• Harvard Health Publishing - Dealing with the symptoms of menopause
• The Women's - Menopause symptoms