20 Menopause Symptoms and How to Manage Them Naturally

Menopause is a natural part of life—a transition every woman goes through as her body changes. But just because it’s natural doesn’t mean it’s easy! Understanding and managing menopause symptoms is crucial for staying healthy and feeling your best during this time. In this article, we’ll explore 20 common (and some surprising) menopause symptoms and offer natural ways to manage them. We’ll also discuss when it’s important to reach out to your doctor—because no concern is too small when it comes to your health. Let’s figure out how to navigate this phase with confidence and self-compassion together.

Stages and Causes of Menopause

Menopause is the time in a woman’s life when her menstrual cycles come to an end, marking the end of her reproductive years. But it doesn’t happen overnight—it’s a gradual process with different stages—wherein the ovaries produce less
female hormones (estrogen and progesterone) over time.

Perimenopause is the transition phase leading up to menopause, where hormone levels start to fluctuate, the menstrual cycle becomes unpredictable, and symptoms of menopause may begin. Menopause itself is officially marked when you haven’t had menstrual periods for 12 months. After that, you enter postmenopause, the stage where menopause symptoms may continue, but your body is adjusting to its new normal. Most women start their transition into menopause between the ages of 40 and 55, but they can enter that stage earlier or later.

The main culprit behind menopause is hormonal changes, which can cause a variety of symptoms, from hot flashes to mood swings to vaginal dryness. But hormones aren’t the only factor—lifestyle choices like diet, exercise, and stress management can also influence how you experience menopause. Plus, genetics play a role, too; if your mother or sisters had a tough menopause transition, you might be more likely to face similar challenges. Understanding these causes can help you take proactive steps to manage your symptoms and feel your best during this transition.

Do You Need to “Treat” Menopause?

Menopause itself is not a condition that needs to be “treated” because it’s a natural phase of life, not an illness. However, the symptoms associated with menopause can sometimes be uncomfortable or disruptive to daily life. In these cases, managing or “treating” specific symptoms can help improve your quality of life. This might involve lifestyle changes, natural remedies, or medical interventions depending on the severity of the symptoms and your personal preferences.

What About Hormone Therapy?

Some women opt for hormone therapy (usually estrogen therapy)—particularly those who go through early menopause. Entering menopause early, known as premature menopause (before age 40) or early menopause (between ages 40-45), can carry certain health risks because of the earlier loss of estrogen.

Estrogen plays a critical role in various aspects of health, and when its levels drop too soon, it can have significant impacts. For example, estrogen helps protect bone density, so women who experience early menopause may face a higher risk of osteoporosis and fractures later in life. Estrogen is vital for maintaining heart health, and its early decline can increase the risk of cardiovascular issues, including heart disease.

Beyond bone and heart health, early menopause can also affect cognitive and mental well-being. Some studies suggest a link between early menopause and an increased risk of cognitive decline or dementia. The hormonal changes can also contribute to mood swings, depression, or anxiety. Given these potential risks, it’s crucial to talk to your doctor if you experience early or premature menopause.

Your healthcare provider might recommend treatments like hormone replacement therapy (HRT), to help manage these risks and support your overall health. Thankfully, you have a LOT of options. As this resource from Mayo Clinic outlines, “You can take estrogen in the form of a pill, patch, gel, vaginal cream, or slow-releasing suppository or ring that you place in your vagina.”

Note: It’s important to note that some types of hormone therapy are associated with a greater risk of stroke, blood clots, heart disease, and breast cancer. Discuss risk factors with your doctor before exploring HRT further.

20 Common Menopause Symptoms and Natural Management Strategies

While some women don’t struggle with menopausal symptoms, many do. As this resource from the NIH notes, “the menopausal transition can bring hot flashes, trouble sleeping, pain during sex, moodiness and irritability, depression, or a combination of these symptoms.” From night sweats to mood changes, most of these symptoms are not indicators of women’s health but are a natural side effect of fluctuating hormone levels. If menopause symptoms bother you, speak to your doctor before considering any of the following mitigation strategies.

Hot Flashes

Hot flashes are those sudden waves of warmth that can leave you feeling flushed and a bit frazzled. They’re caused by hormonal fluctuations and can strike at any time, often without warning. To manage hot flashes naturally, try incorporating cooling foods like cucumbers and leafy greens into your diet. Dressing in layers can also help—you can easily peel off a layer when a flash hits. Mindfulness meditation is another great tool; it helps you stay calm and grounded, reducing the intensity of hot flashes over time.

Night Sweats

Night sweats are like hot flashes that happen while you’re trying to sleep, leaving you drenched and disrupting your rest. They’re often linked to the same hormonal fluctuations that cause hot flashes. To keep night sweats at bay, create a cool, comfortable sleep environment with breathable fabrics like cotton or linen. Sipping on herbal teas like sage or chamomile before bed can also help calm your body. A cooler bedroom and lightweight bedding can make a big difference in staying dry through the night.

Mood Swings

Mood swings can take you on an emotional rollercoaster, with sudden shifts from happy to sad or calm to irritable. Hormone fluctuations are often to blame for these changes in mood. To keep your emotions on a more even keel, consider adding omega-3 fatty acids to your diet, found in foods like salmon and walnuts. Regular physical activity is another great mood booster, and practicing mindfulness can help you stay centered even when your emotions feel a bit wobbly.

Vaginal Dryness

Vaginal dryness is a common, yet often unspoken, symptom of menopause. It’s caused by reduced estrogen levels and can lead to discomfort during sex or daily activities. To manage this naturally, stay hydrated and consider using natural lubricants. Incorporating phytoestrogen-rich foods like soy and flaxseeds into your diet can also help maintain moisture levels. Don’t be shy about seeking out solutions—there are plenty of options to keep you comfortable.

Decreased Libido

A lowered interest in sexual activity is another symptom many women experience during menopause, often due to hormonal changes, stress, or vaginal dryness. To reignite your libido naturally, regular exercise can boost your energy and mood. Intimacy-building activities, like spending quality time with your partner, can also help. Herbal supplements like maca root are known for enhancing libido, so they might be worth a try.

Fatigue

Feeling persistently tired, even after a good night’s sleep? Fatigue during menopause is common and can be linked to hormonal imbalances or sleep disturbances. To combat this, focus on a balanced diet packed with nutrients, make sure you’re getting enough sleep, and consider adaptogenic herbs like ashwagandha, which can help your body better handle stress and boost your energy levels naturally.

Weight Gain

Unexplained weight gain, especially around the abdomen, can be frustrating during menopause. It’s often due to a slower metabolism combined with hormonal changes. To manage your weight naturally, regular physical activity is key—find something you enjoy, whether it’s walking, swimming, or yoga. Pair this with portion control and metabolism-boosting foods like green tea, and you’ll be on your way to feeling more like yourself.

Sleep Problems

Difficulty falling or staying asleep is a common issue during menopause, often tied to night sweats or anxiety. To improve your sleep naturally, establish good sleep hygiene by sticking to a regular bedtime and creating a calming pre-sleep routine. Chamomile tea can be a soothing nightcap, and relaxation techniques like deep breathing or progressive muscle relaxation can help you drift off more easily.

Memory Problems

Menopause can bring about some frustrating forgetfulness or difficulty concentrating, often due to hormonal fluctuations affecting brain function. To keep your mind sharp, incorporate brain-healthy foods like blueberries and nuts into your diet. Keeping your brain active with puzzles, reading, or learning new skills can also help. Don’t forget the importance of staying physically active—exercise boosts blood flow to the brain, supporting cognitive function.

Joint Pain

Stiffness and discomfort in your joints can become more noticeable during menopause, thanks to lower estrogen levels that can lead to inflammation. To ease joint pain naturally, an anti-inflammatory diet rich in foods like fish, nuts, and leafy greens can help. Regular stretching or low-impact exercises like swimming or yoga can keep your joints flexible. Adding turmeric, a natural anti-inflammatory, to your meals might also provide some relief.

Headaches

Frequent or severe headaches can be another unwelcome visitor during menopause, often triggered by hormonal fluctuations and stress. To manage headaches naturally, staying hydrated is crucial—sometimes a simple glass of water can help. Foods rich in magnesium, like spinach and almonds, can also reduce headache frequency. Don’t forget to manage stress with relaxation techniques, whether it’s a quiet walk, meditation, or a favorite hobby.

Irregular Periods

As you approach menopause, you might notice that your periods become less predictable, with changes in frequency and flow. These irregular periods are a result of hormonal shifts as your body transitions. To help manage these changes naturally, focus on a balanced diet rich in whole foods, regular exercise, and stress reduction techniques like yoga or meditation. These habits can help regulate your cycle and keep you feeling more balanced overall.

Hair Loss

Thinning hair or noticeable hair loss can be a distressing symptom of menopause, typically caused by hormonal changes affecting the hair follicles. To support your hair naturally, consider biotin supplements, which are known to promote healthy hair growth. Regular scalp massages can also stimulate blood flow to the scalp, encouraging hair growth. A nutrient-rich diet with plenty of protein, iron, and vitamins can make a big difference in maintaining strong, healthy hair.

Digestive Issues

Bloating, indigestion, and changes in bowel habits are digestive issues that can crop up during menopause, influenced by hormonal changes. To keep your digestive system running smoothly, focus on a diet rich in fiber, found in fruits, vegetables, and whole grains. Probiotics, whether from foods like yogurt or supplements, can also help balance your gut health. Staying hydrated and maintaining regular meal times can further support healthy digestion.

Anxiety

Increased feelings of worry or unease can be another challenge during menopause, often linked to hormonal imbalances and life stressors. To manage anxiety naturally, mindfulness meditation can be a powerful tool, helping you stay grounded and calm. Herbal teas like valerian root or chamomile can also provide a soothing effect. Incorporating regular breathing exercises into your routine can help you manage anxiety on the spot.

Dizziness

Sudden feelings of lightheadedness or loss of balance, known as dizziness, can sometimes accompany menopause. These episodes are often related to blood sugar fluctuations and hormonal changes. To keep dizziness at bay, aim for stable blood sugar levels by eating regular, balanced meals with a good mix of protein, fats, and carbohydrates. Staying hydrated is also key, and sipping on ginger tea can help settle any queasiness that might come with dizziness.

Skin and Nail Changes

Dry, thinningn skin and brittle nails are common complaints during menopause, driven by decreased collagen production due to lower estrogen levels. To support your skin and nails naturally, keep hydrated by drinking plenty of water and consider adding collagen-boosting foods like bone broth, berries, and citrus fruits to your diet. A good moisturizing skincare routine and gentle nail care can also help keep your skin and nails looking and feeling their best.

Osteoporosis Risk

During menopause, the risk of bone density loss, known as osteoporosis, increases due to lower estrogen levels, which affect calcium absorption. To protect your bones naturally, ensure your diet is rich in calcium and vitamin D—think dairy products, leafy greens, and fortified foods. Weight-bearing exercises like walking, dancing, or strength training can also help maintain bone density. Consider bone-strengthening supplements if needed, but always consult with your doctor first.

Urinary Issues

Frequent urination or urinary incontinence can be an uncomfortable aspect of menopause, often caused by weakened pelvic muscles and hormonal changes. To manage these issues naturally, pelvic floor exercises, like Kegels, can strengthen the muscles that support your bladder. Just be sure to consult with a pelvic floor therapist first, as conducting these exercises on your own without guidance can be counterproductive. A bladder-friendly diet, low in irritants like caffeine and alcohol, can also help. Herbal remedies like cranberry extract may support urinary health, but it’s wise to consult with your doctor for personalized advice.

Changes in Body Odor

Menopause can bring about changes in body odor, which may catch you off guard. Hormonal shifts can alter the way you sweat, sometimes making your scent stronger or different. To manage this naturally, focus on good hygiene and wear breathable fabrics that help keep you cool. You might also find that adjusting your diet—such as reducing spicy foods or alcohol—can make a difference. Staying hydrated helps, too, as it can dilute sweat and reduce odor.

See a Doctor for These 5 Surprising Menopause Symptoms

Most menopausal symptoms, while frustrating and often uncomfortable, are generally harmless and can be managed with natural remedies and lifestyle changes. However, it’s important to remember that some symptoms can be more serious and may signal underlying health issues.

If you experience severe symptoms like unexplained bleeding, extreme dizziness, or significant heart palpitations, it’s essential to consult your doctor. Always listen to your body, and don’t hesitate to seek medical advice when something feels off. Below are a few other symptoms that warrant a trip to the doctor.

Burning Mouth Syndrome

If you’ve noticed a persistent burning sensation in your mouth, it’s something worth talking to your doctor or dentist about. While it might be related to menopause, there could be other potential causes that need to be ruled out. Your healthcare provider can help pinpoint the issue and suggest treatments to ease the discomfort, so you can get back to feeling more like yourself.

Electric Shock Sensations and Tingling Extremities

Experiencing strange sensations like electric shocks or tingling in your hands and feet? While these symptoms can be linked to menopause, it’s important to consult your doctor to ensure there’s nothing more serious going on, like nerve compression or vitamin deficiencies. Frequent or persistent tingling should definitely be checked out to keep you on the safe side.

Gum Problems

Menopause can take a toll on your oral health, leading to issues like dry mouth, increased sensitivity, or even gum disease. That’s why regular dental check-ups are more important than ever during this time. Your dentist can help you manage these symptoms and protect your smile, ensuring that your oral health stays in great shape.

Allergies or Increased Sensitivity

Have you suddenly developed new allergies or find yourself more sensitive to things that never bothered you before? This can happen during menopause, but it’s a good idea to consult your doctor or an allergist to figure out what’s going on. They can help you manage these changes and make sure there isn’t another underlying cause that needs attention.

Heart Palpitations

If you’re experiencing frequent or severe heart palpitations, it’s definitely a symptom to bring up with your doctor. While these can sometimes be related to the hormonal changes of menopause, they could also be a sign of a more serious heart condition or other health issue. Getting it checked out will give you peace of mind and ensure that your heart stays healthy.

Final Thoughts on Managing Menopause Symptoms

By incorporating lifestyle changes, dietary adjustments, and natural remedies, you can tackle those frustrating symptoms and feel more like yourself during this transition. Remember, menopause is a natural part of life, and with the right approach, you can manage the symptoms effectively and continue to thrive.

You’re not alone on this journey—every woman’s experience with menopause is unique, and sharing your story can be incredibly empowering. Don’t hesitate to consult with your healthcare provider for personalized advice tailored to your needs. If you’re looking for more resources, check out some great books, articles, and websites on menopause and natural health. You might also find comfort and support by joining online or local support groups where you can connect with others going through the same transition.

Below are a few resources to get you started…

• “The Wisdom of Menopause” by Christiane Northrup, M.D.
• “The Menopause Manifesto” by Dr. Jen Gunter
• “Before the Change” by Ann Louise Gittleman, Ph.D., C.N.S.
• “The Estrogen Window” by Mache Seibel, M.D.
• North American Menopause Society (NAMS): www.menopause.org
• My Menopause Doctor: www.mymenopausedoctor.co.uk
• Menopause Matters: www.menopausematters.co.uk
• AARP Menopause Resource Center: www.aarp.org/menopause