Menopause symptoms and what's happening to me?

The long list of 48 Symptoms of Menopause as ranked in the USA

Menopause affects each of us differently, and the range and severity of symptoms vary from person to person. No two journeys are the same.

However, knowledge is power, and being aware of the most common symptoms is crucial. We've compiled the 48 most researched menopause symptoms below to help you prepare for the changes that often begin in your 40s and 50s.

If any of these symptoms become severe, consult your doctor. Hormone replacement therapy (HRT), along with natural lifestyle and diet changes, can help manage symptoms. While there may not be a one-size-fits-all cure, you don’t have to suffer in silence. The National Institute for Ageing is also a good resource base for more information.

Managing menopause symptoms: What’s right for me?

Deciding if and how to treat symptoms related to menopause can be complicated and personal. Many women find that they do not need treatment for their menopause symptoms. For women who want to pursue treatment, options may include lifestyle changes, nonhormonal medications, herbal remedies, and hormones. To determine the approach that’s right for you, discuss your symptoms, family and medical history, and preferences with your doctor. Some herbal remedies may be a comfort and support to you with your menopause symptoms by promoting relaxation, balancing hormones, and reducing discomfort. No matter what you decide, see your doctor every year to talk about your treatment plan, bring up any concerns, and discuss any changes you want to make.

1. Irregular Periods

The average age for menopause in the U.S. is 51, but 80% of women experience irregular periods during perimenopause. Fluctuating estrogen and progesterone levels can cause cycles to be unpredictable, heavier, or lighter. Some cycles may even occur without a period at all.

2. Hot Flashes

Hot flashes are the most well-known menopause symptom, affecting around 75% of women. These sudden waves of heat are caused by hormonal shifts that impact the body’s ability to regulate temperature.

Reducing caffeine and alcohol intake, wearing breathable fabrics, and drinking iced beverages can help manage symptoms. Natural remedies like licorice and sage have shown some promise in reducing hot flash severity.

3. Night Sweats

Hot flashes at night can lead to excessive sweating, disrupting sleep. Lightweight pajamas, breathable bedding, and a bedside fan can help. Cutting down on caffeine, especially later in the day, may also be beneficial.

4. Fatigue

Hormonal changes can leave you feeling drained and lacking energy. Regular exercise, early bedtimes, and a diet rich in B vitamins can help combat fatigue.

5. Bloating/Water Retention

Many women experience bloating as shifting hormones cause the body to retain more water. Reducing sodium intake, increasing potassium-rich foods, and managing stress can help ease bloating.

6. Vaginal Dryness

A drop in estrogen can cause vaginal dryness, making intercourse uncomfortable. Over-the-counter lubricants, vaginal moisturizers, and HRT can help.

7. Skin Changes

Hormonal fluctuations can cause dry skin, acne, or a sensation of electric shocks on the skin. Many women also experience a decline in collagen production, leading to loss of elasticity and increased wrinkles.

8. Low Libido

Reduced estrogen and testosterone levels can lead to a diminished sex drive. Exercise, a healthy diet, and open communication with your partner can help maintain intimacy.

9. Mood Swings

Many women experience mood swings during menopause, sometimes referred to as "meno-rage." The hormonal rollercoaster can feel like puberty in reverse.

10. Depression

Some women are more prone to depression during menopause due to changes in brain chemistry. Exercise, a healthy diet, and professional support can help manage symptoms.

11. Headaches

Migraines and hormone-related headaches can worsen during menopause. Staying hydrated and reducing stress can help manage symptoms.

12. Weight Gain

Hormonal shifts make it harder to lose weight in your 40s and 50s. While diet and exercise are key, self-compassion is also important—your worth is not tied to a number on the scale.

13. Breast Tenderness

Hormonal fluctuations can make breasts sore or tender, similar to PMS symptoms.

14. Burning Mouth Syndrome

A lesser-known symptom, burning mouth syndrome causes a tingling or burning sensation in the mouth. Avoiding spicy foods and consuming cooling, creamy foods can provide relief.

15. Bone and Teeth Health

Estrogen helps maintain bone density, and its decline can lead to weakened bones, tooth decay, and receding gums. Calcium and vitamin D intake, along with regular exercise, are essential.

16. Dizziness

Hormonal shifts can affect blood sugar regulation, leading to dizziness. Staying hydrated and managing stress can help.

17. Bladder Weakness

Low estrogen affects bladder control, making frequent trips to the bathroom common. Cutting back on caffeine and carbonated drinks can help minimize irritation.

18. Thinning Hair

Reduced estrogen and progesterone levels cause hair follicles to weaken, leading to hair thinning. Specialized shampoos, a nutrient-rich diet, and HRT may help.

19. Trouble Concentrating & Brain Fog

Estrogen encourages blood flow to the brain, so declining levels can affect concentration and memory. Staying hydrated, getting quality sleep, and engaging in mental exercises can help. L-theanine is contained in HOTTEA MAMA's Head Start herbal tea of white peony tea with rose petals. It can be a tasty and natural way to support your mind. 

20. Loss of Confidence

Menopause symptoms, along with life changes like children leaving home or career shifts, can affect self-esteem. Seeking support and focusing on self-care can help rebuild confidence.

21. Muscle Tension

Lower progesterone and fluctuating estrogen levels can increase stress, raising cortisol levels and leading to muscle tension.

22. Frequent UTIs

Hormonal changes can thin the urethra lining, making women more prone to infections.

23. Anxiety & Panic Attacks

Estrogen and progesterone regulate mood, so their decline can heighten anxiety or even lead to panic attacks.

24. Sagging Breasts

Decreased collagen and estrogen levels cause breast tissue to shrink and lose elasticity.

25. Natural Support: Herbal Remedies

Several natural remedies can support menopausal health the below herbs were all selected to feature in HOTTEA MAMA's Take a Pause tea:

• Ginseng: Helps combat fatigue, mood swings, and brain fog by supporting energy levels and reducing stress.

• Green Tea: Rich in antioxidants, green tea supports metabolism, brain function, and heart health, all of which can be impacted during menopause.

• Raspberry Leaf: Traditionally used for reproductive health, raspberry leaf may help tone the uterus and support hormonal balance.

• Valerian Root: A well-known herb for relaxation, valerian root can improve sleep quality and reduce anxiety symptoms.

• Sage: Shown to reduce the frequency and severity of hot flashes and night sweats by helping regulate body temperature.

26-48. Other Symptoms (yes, it just keeps going!):

• Worsening PMS

• Dry Eyes

• Dry Mouth

• Tingling Extremities

• Shortness of Breath

• Breast Size Changes

• Heart Palpitations

• Joint Pain

• Lack of Motivation

• Itchy Skin

• Insomnia

• Body Odor Changes

• Decreased Bone Density

• Digestive Issues

• Cold flashes

• Irritability

• Stress intolerance

• Nail brittleness

• Skin rashes

• Sensory changes (smell/taste sensitivity)

• Increased allergy reactions

• Increased body hair in some areas

• Changes in facial structure due to collagen loss

• Increased cholesterol levels

Menopause can be challenging, but understanding what to expect and seeking support from healthcare providers can make the transition smoother and to feel supported along the way. You are not alone, and there are solutions available to help manage these symptoms effectively.