Stage 1
Peri-menopause
Hormone levels begin to decline and fluctuate causing symptoms that can last for several years. This is typically the most challenging stage. Symptoms include brain fog, anxiety, night sweats, hot flushes and noticeable changes in menstrual cycle and mood
Stage 2
Menopause
This is the end of a woman’s reproductive life and is marked by the absence of a period for 12 months. At this stage, the ovaries have stopped releasing eggs. Many perimenopausal symptoms such as brain fog and vaginal dryness can often persist.
Stage 3
Post-menopause
The day following menopause, you are post-menopause. Your symptoms may have stopped or eased due to the low levels of hormones, although some women continue to experience symptoms post menopause. The drop in oestrogen can increase long-term health risks such as osteoporosis and heart disease along with increased UTIs (Urinary track infections).
Menopause Symptoms
Hot Flushes / Night Sweats
Details
This is the most common symptom, affecting sleep, relationships, work & life. Hot flushes generally last 3-5 minutes but each can last up to 30 minutes and continue for many years. They may also be accompanied with palpitations, dizziness, anxiety or headache.
Actions
HRT is an effective treatment for symptom, along with stopping smoking, watching your weight, reducing caffeine and avoiding spicy food (if they are a trigger). Also planning ahead, so wearing layers that can be easily removed, keeping cold water with you, a cooling face spray and a portable mini fan (and a very big bag!). Recent evidence suggests that CBT can help ease symptoms in some women.
Fatigue
Details
Fatigue and weakness can be worse when accompanied with heavy periods (possible anaemia), insomnia and hot flashes.
Actions
Take regular exercise, try to reduce stress where possible, reduce caffeine intake, eat a well-balanced diet and try to establish a good sleep routine..
Panic Attacks
Details
Feeling panicky, nervous, worried, tense. This symptom is often unexpected although common. Physical symptoms can include chest pain, shortness of breath, palpitations, shaking, nausea and trouble sleeping. If you have suffered with anxiety before, you are more likely to find symptoms reappear or are worse during menopause.
Actions
HRT, breathing exercises to focus the mind and body and being outdoors. A good sleep routine will also help along with exercise and reading to relax. Look at reducing your caffeine and alcohol intake.
Dizziness
Details
This is due to the imbalance of hormones.
Actions
Stay hydrated throughout the day, take regular exercise to balance your hormones, get plenty of fresh air and sleep.
Loss of Sex Drive / Sexual Problems
Details
This occurs mainly due to the loss of oestrogen and testosterone which can lead to painful sex, loss of libido, low self esteem due to body changes, UTI’s and itchy/sore skin.
Actions
HRT, testosterone, regular pelvic floor exercises, managing stress (where possible!), exercise (which can help with confidence), vaginal oestrogen, taking time with your partner to talk about sex and explore new ways to achieve sexual pleasure.
Mood Swings & Irratability
Details
Moods can change from day to day becoming erratic. You can experience low mood, tearfulness, anger, frustration and sadness. Along with this you may be easily irritable and being unable to control reactions, resulting in angry outbursts and snapping at people.
Actions
HRT is very effective along with regular exercise, fresh air, staying hydrated, having a healthy diet and a good sleep routine. These can all have a positive impact on your mood.
Insomnia
Details
During menopause, many women struggle to fall to sleep, stay asleep, have poor quality sleep because of their other menopause symptoms, or wake early. The decline in progesterone may also contribute. This has an impact on your day too causing fatigue which can effect your mood and concentration.
Actions
HRT. lavender, CBT, relaxation techniques and exercise (but not too late). Creating the right sleep environment i.e. right temp, dark, quiet, avoiding screen time at least an hour before bed (tv incl), reading or listen to music will help. Avoid caffeine and meals later on.
Hair Loss
Details
Approximately a third of women will develop some level of hair loss after menopause. Facial hair may appear, mostly chin and upper lip, plus light hair fuzz on cheeks.
Actions
Try to avoid any harsh products or treatments, reduce use of straighteners and hairdryers, wash your hair less frequently and brush your hair softly. Laser treatments to permanently remove unwanted hair.
Brain Fog
Details
Brain fog, feeling forgetful or finding it difficult to concentrate can be a very worrying and frustrating symptom.
Actions
Keep your body hydrated and your brain active with number puzzles and crosswords. Read something challenging, learn something new, make lists, be organised and if in doubt, take notes. Lack of sleep may also be connected with symptoms.
Digestive Issues / Bloating
Details
The digestive system is very sensitive and changes to hormones can lead to indigestion, bloating, diarrhoea and constipation.
Actions
Cut down on fatty and spicy foods, exercise, stay hydrated and reduce stress where possible. Take time to relax your mind and muscles with meditation.
Weight Gain
Details
Oestrogen effects where we store fat, moving it from our hips and thighs to our waistline. Along with losing muscle mass and a slower metabolic rate can lead to weight gain.
Actions
Eat a healthy diet, avoid processed food and cut back on alcohol, fruit juices and fizzy drinks. Establish a good exercise routine including cardio, strength training, circuits and mind & body yoga and pilates to increase flexibility and balance.
Palpatations / Irregular Heartbeat
Details
Women can experience episodes of palpitations, irregular heartbeat or a pounding pulse due to decline in oestrogen. These are often accompanied with hot flashes or anxiety.
Actions
HRT, stop smoking and reduce your intake of alcohol and caffeine.
Nausea
Details
This is due to the imbalance of hormones and can be similar to morning sickness.
Actions
Avoid fatty foods and avoid wearing anything tight around your waist. Eat smaller meals more frequently, take sips of cold water, get plenty of fresh air and drink ginger or peppermint tea.
Migraines / Headaches
Details
Women who suffer from hormonal headaches and migraines find they can get worse during menopause. The fluctuations of oestrogen can trigger migraines.
Actions
HRT (patch or gel) can help reduce migraines by replacing and providing a steady supply of oestrogen. Acupuncture is also know to be very beneficial. Look out for triggers.
Allergies
Details
Hormones are closely linked to your immune system, so women may start with new allergies or existing allergies may get worse.
Actions
Antihistamines, cleaning your nasal passages and using a nasal spray should all help alleviate your symptoms. Vitamin C is also known to help.
Irregular Periods
Details
Periods can become erratic during perimenopause, they can be become shorter, longer, lighter or heavier. This can be frustrating and unsettling if they appear when you least expect it. Women may also experience PMS without bleeding.
Actions
Download an app to track your periods, wear panty liners or sanitary towels as a precaution, make notes of anything unusual.
Heavy Periods
Details
Periods become unpredictable as hormones fluctuate. Women can skips periods, or they may become lighter or heavier.
Actions
HRT is effective and also the Mirena coil which provides progesterone
Itchy Skin
Details
A drop in oestrogen can result in the skin becoming thinner, which leads to water loss and dry, itch skin.
Actions
Moisturise your entire body, not forgetting your feet, stay hydrated and keep skin covered when cold or windy. Eat a healthy diet including vitamin C, try to avoid stress and protect your skin with sunscreen.
Joint & Muscle Pain
Details
Commonly affects your joints but it can be anywhere and can wake you up in the night if particulary bad. Women can also experience general muscle stiffness.
Actions
HRT, take a hot bath, stretch and exercise regularly, eat a healthy diet and practice mindfulness and meditation.
Low Mood / Depression
Details
Changes in oestrogen levels can effect your brain and emotions. It is not uncommon for women to have periods of low mood and feelings of depression during menopause.
Actions
Always speak to your GP if you feel low, sad or depressed. HRT, testosterone and CBT (Cognitive Behavioural Therapy) can help symptoms. Looking at your lifestyle and making positive choices will also help incl a balanced diet, regular exercise, good sleep and plenty of water. Try to reduce any stress you may have, reduce alcohol intake and stop smoking.
Incontinence Stress & Urge
Details
Loss of oestrogen effects the bladder, urethra and pelvic floor and getting older also means the bladder becomes smaller with less elasticity. Along with incontinence, women suffer with UTI’s and weaker pelvic floor muscles.
Stress Incontinence is more common. This is when you experience leaks due to coughing, sneezing, laughing, exercising.
Urge Incontinence and an overactive bladder is when you expel some or all of your bladder contents randomly, have to go to the toilet frequently, urgency and waking frequently in the night to use the toilet.
You can have one or both conditions.
Actions
Practice your pelvic floor exercises daily, stopping smoking helps with urinary and general health, cut back on caffeine, keeping drinking water as normal, only go to the toilet when you need to (not just ‘to check’) and try to keep a healthy weight to prevent additional pressure on the bladder.
UTI’s / Cystitis / Thrush
Details
Loss of oestrogen changes the urethra and bladder as well as the vagina, which can lead to frequent UTI’s, cystitis, pain passing urine and more frequency.
Actions
Vaginal/topical oestrogen appears to be very effective. Your GP or pharmacist can advise on the correct treatment. Stay hydrated.
Vaginal Dryness
Details
Women can experince dryness, pain, itching, discomfort and burning due the vaginal tissues becoming thinner and dryer, mainly due to the loss of oestrogen. Sex can also become painful.
Actions
Vaginal/topical oestrogen appears to be very effective. Avoid using any products that will irritate and wear cotton underwear. Use vaginal lubricants and vaginal moisurisers to help ease symptoms.
Osteporosis
Details
Osteoporosis is a progressive condition in which bones become structurally weak and are more likely to fracture or break. Menopause significantly speeds bone loss and increases the risk for osteoporosis.
Actions
Lifestyle changes can promote healthy bones; resistance, balance and weight bearing exercises, a healthy diet incl Vit D and calcium, sunshine, preventing obesity, avoiding smoking and imiting alcohol.
Tingling
Details
Not common but a tingling sensation can appear anywhere in the body due to hormone fluctuations affecting skin receptors.
Actions
Eating a healthy diet including B12, regular exercise, acupuncture and massages are known to help.
Tender Breasts
Details
Due to hormone changes.
Actions
Wear a well fitted bra and a soft bra at night. Anti-inflammatory gel can also help.
Brittle Nails
Details
Lower oestrogen levels and dehydration can leave nails dry and brittle.
Actions
Stay hydrated, moisturise your hands and nails, avoid nail treatments that damage your nails.
Skin Changes
Details
Skin can become dry, sensitive and tired with wrinkles and sags due to falling levels of oestrogen.
Actions
HRT is effective as it replaces the lost oestrogen. It is also important to keep your skin well moisturised with a good SPF to avoid any further damage. Avoid using anything harsh on your skin and stay hydrated.
Dry & Burning Mouth
Details
Oestrogen regulates levels of moisture in the body so fluctuations in oestrogen can effect the quality and amount of saliva you produce. This can cause issues with swollowing, chewing and talking and it can also cause dental decay. Some women experience a burning sensation inside the mouth.
Actions
HRT can be effective. Chewing sugar free gum/boiled sweets, staying hydrated, and reducing caffeine & alcohol can also help relieve symptoms. It is important to look after your oral health.
Electric Shocks
Details
Changes to hormones can affect your nervous system, sending neurologial messages around your body. Typically these happen before a hot flush.
Actions
Ensuring you have enough vitamin B in your diet has been linked to easing symptoms.
Hormones
Once you understand the role each hormone plays in your body, you can make better choices for yourself depending on your symptoms.
Oestrogen
Is a hormone that has many roles in the body some of which affect your brain, bones, heart and skin.
Progesterone
Is a hormone mainly produced in the ovaries that helps prepare the uterus for pregnancy and maintain your period cycle.
Testosterone
Is a hormone that contributes to sex drive and orgasm, muscle and bone strength, mood and cognitive function.
Therapies & Treatments
For some women, HRT can be be life changing and help alleviate their symptoms, although some women may not be able or may not want to take it.
Read more about the treatments that are widely available to help alleviate menopause symptoms.
HRT
HRT replaces the hormones that naturally decline during and after menopause alleviating many of the symptoms. It can be given in different ways including patch, gel, cream, tablet or pessary and many women see a benefit within 3-4 weeks.
Contact your GP for more information.
Lifestyle Changes
Regular exercise, a positive outlook, healthy diet and prioritising sleep can help relieve many menopausal symptoms. It can be difficult to make changes to your lifestyle when you are feeling worried or fatigued or have no time, but taking time out for yourself to make positive changes could help you feel much more like yourself.
CBT
Cognitive behavioural therapy (CBT) has been shown to help with a number of menopausal symptoms, including low mood, anxiety, insomnia, hot flushes and night sweats. It is a talking therapy, with a key focus on negative thought patterns. It looks at how you think and behave, your attitudes and beliefs and helps you develop coping strategies for dealing with problems.
Yoga
Many women find yoga helps improve some of the symptoms of menopause. As yoga relaxes the body and mind, it can help reduce stress and anxiety and for some women help reduce hot flushes too. Yoga stretches and tones the muscles (including the pelvic floor) helping reduce aches and pains and gives you the space and time for a clearer and calmer mind.
Acupuncture
Fine needles are inserted into the skin at specific points and various depths which is said to bring the energy flow back into balance. Acupuncture is generally used to treat migraines, headaches and musculoskeletal pain but many menopausal women have found significant relief from symptoms such as hot flushes and low mood.
Herbal Medicines
There is a huge number of herbal remedies available online and in health shops. Always look for the THR marking which is the Traditional Herbal Registration, and talk to your GP before buying online or over-the-counter medicines.
Deep breathing techniques
There is a huge number of herbal remedies available online and in health shops. Always look for the THR marking which is the Traditional Herbal Registration, and talk to your GP before buying online or over-the-counter medicines.