Deciphering the Signs: A Guide to Identifying Menopause Symptoms

The menopause will affect just over half the population. It's a natural phase in a woman's life when her periods stop due to lower hormone levels. The menopause is one day in time, when we can look back and realise we have not had a period for 12 consecutive months. 

The impact of this transition should not be underestimated and goes beyond the physical changes, with symptoms that can affect relationships, work, and overall well-being. The perimenopause is the transition to when our periods stop, and for many women, when most symptoms are experienced. From hot flushes and mood swings to sleep disturbances and weight gain, menopause symptoms can be challenging to navigate.

But don't worry, I'm here to guide you through it. In this article, we'll delve into the early signs of perimenopause, explore relief strategies for common symptoms, and discuss the impact of menopause on relationships and work. So, grab a cup of tea and let's dive in!

Key Takeaways:

  • Menopause is a natural phase in a woman's life that affects millions of women. 
  • Symptoms of menopause can have a significant impact on relationships, work, and overall well-being.
  • Understanding and identifying menopause symptoms is crucial for effective symptom management.
  • There are various strategies and treatments available, including hormone replacement therapy, natural remedies, and lifestyle changes.
  • Communicating openly and seeking help from healthcare professionals are essential steps in managing menopause symptoms.

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Understanding the Menopausal Transition

The perimenopause is the transition phase leading up to the menopause, during which the body undergoes hormonal fluctuations. It typically begins several years before the menopause and is marked by a variety of symptoms. The menopause is one day in time when we can retrospectively assess that we have not had a period for 12 consecutive months. 

The perimenopause can begin in a woman's 40s, although the timing can vary. The average age of menopause onset in the United Kingdom is 51. 

Menopause can happen naturally or be induced by medical procedures or treatments. Common symptoms during the transition to menopause include changes in menstrual patterns, such as irregular periods or skipping periods, as well as physical and mental health symptoms like hot flushes, night sweats, mood swings, and memory problems.

Identifying Menopause Symptoms

Menopause is a natural phase in a woman's life that can bring about various physical and mental symptoms. These symptoms can vary from person to person but may include:

  • Irregular periods
  • Vaginal dryness
  • Hot flushes
  • Sleep disturbances
  • Mood swings
  • Joint pain
  • Fatigue
  • Memory loss
  • Weight gain
  • Changes in libido
  • Headaches

These symptoms can have a significant impact on daily life and overall well-being. It is important to recognise and address these symptoms in order to manage them effectively and improve quality of life.

Recognising the Symptoms

One common symptom of perimenopause is irregular periods. As hormone levels fluctuate, the menstrual cycle may become unpredictable. Vaginal dryness is another symptom that can occur during menopause, leading to discomfort during intercourse, bleeding after sexual intercourse, and recurrent urine infections. In some women this dryness can be severe.  Hot flushes are also a common symptom, causing sudden sensations of intense heat and sweating but not every woman will experience these. Indeed, symptoms can change from one month to the next. 

Sleep disturbances, such as insomnia or night sweats, can disrupt sleep patterns and leave women feeling tired and fatigued. Mood swings are another common symptom, with women experiencing emotional changes and heightened irritability. Joint pain and headaches may also be experienced during menopause.

Managing the Symptoms

To manage menopause symptoms effectively, lifestyle changes are important. These may include:

  1. Adopting a healthy diet rich in fruits, vegetables, and whole grains
  2. Incorporating regular movement into your routine to reduce joint pain and fatigue
  3. Practising stress management techniques, such as meditation or deep breathing exercises
  4. Ensuring sufficient sleep and creating a comfortable sleep environment

In addition to lifestyle changes herbal and alternative therapies can be helpful along with hormone replacement therapy (HRT). HRT is the best treatment to relieve symptoms of the perimenopause and post menopause if you choose to use it, or indeed are able to use it.

HRT involves replacing the hormones that decrease during menopause, helping to balance hormone levels and relieve many symptoms.

It is important to consult with a healthcare professional to determine the most appropriate treatment plan for your individual needs.

Managing Menopause Symptoms

Relief Strategies

Managing menopause symptoms requires a multifaceted approach that encompasses various relief strategies. Here are some effective methods to alleviate the discomfort and improve your well-being:

  1. Hormone Replacement Therapy (HRT): Hormone replacement therapy is a common treatment option for menopause symptoms. It involves replacing the hormones, such as estrogen and progesterone, that naturally decrease during menopause. HRT can help relieve hot flushes, vaginal dryness, sleep disturbances, and other menopausal symptoms. It is important to consult your healthcare provider to determine if HRT is suitable for you.
  2. Natural Remedies: In addition to medical interventions, natural remedies can provide relief for menopause symptoms. Herbal supplements like black cohosh, red clover, and evening primrose oil have been used traditionally to alleviate hot flushes, mood swings, and sleep disturbances. Acupuncture and relaxation techniques, such as deep breathing exercises and meditation, can also help manage stress and promote overall well-being during menopause. It is important to discuss alternative remedies with your doctor. 
  3. Cognitive behavioural therapy has also been shown to help with mood related symptoms as well as hot flushes. 
  4. Lifestyle Changes: Making positive lifestyle changes can significantly impact menopause symptom management. A healthy diet rich in fruits, vegetables, whole grains, and lean proteins can support hormonal balance and reduce symptoms. Regular exercise, such as walking, swimming, or yoga, can improve mood, strengthen bones, and boost energy levels. Stress management techniques, including mindfulness practices, journaling, and engaging in hobbies, can minimise the impact of stress on menopause symptoms.
  5. Relationship Support: Building a strong support system can make navigating menopause symptoms easier. Seek understanding and empathy from your partner, family members, and close friends. Open and honest communication about your experiences and challenges can foster a supportive environment and ease the emotional burden associated with menopause. Relationships play a vital role in providing the love, understanding, and encouragement needed during this transformative phase of life.
  6. Above all, a holistic and individualised approach to your symptoms is key.

Comparing Relief Strategies for Menopause Symptoms

Relief Strategy



Hormone Replacement Therapy (HRT)

- Alleviates many symptoms associated with the perimenopause such as hot flushes, vaginal dryness, sleep disturbances, and other symptoms

- Provides long term protection for bones and heart. 

- Potential risks and side effects. 

- Individual suitability and medical considerations

Natural Remedies

- Can provide relief for hot flushes, mood swings, and sleep disturbances

- Minimal side effects

- Effectiveness varies for each individual

- Consultation with herbalist or healthcare provider

Lifestyle Changes

- Promotes overall well-being

- Helps manage weight, mood, and bone health

- Reduces stress and improves quality of life

- Requires commitment and consistency

- Personalised approach and adjustments

Relationship Support

- Provides emotional understanding and empathy

- Reduces feelings of isolation and anxiety

- Open communication and vulnerability

- Need for informative conversations to foster support


These are some of the strategies that can be helpful to manage symptoms and will vary from woman to woman. 

Recognising the Impact of Menopause on Relationships and Work

Menopause symptoms can have a significant impact on relationships and work. The hormonal changes and associated symptoms can affect communication, emotional well-being, and daily functioning. It's crucial to recognise and address these impacts to to maintain a good quality of life. 

The Impact on Relationships

During menopause, changes in hormone levels can lead to mood swings, irritability, and anxiety. These emotional fluctuations can strain relationships with partners, family members, and friends. Open communication about the challenges and changes associated with menopause is essential.

"Menopause has been a journey of discovery for me and my partner. Through open and honest communication, we've been able to navigate the changes and maintain a strong bond." - Jane Thompson

Support from loved ones can make a significant difference in coping with menopause symptoms. Partners can offer empathy, patience, and reassurance. Friends and family members can provide a listening ear and practical support when needed. If you feel like you need more support, there are services which can help and we would encourage you to reach out to your GP. 

The Impact on Work

Menopause symptoms can also affect a woman's performance and well-being in the workplace. Hot flushes, sleep disturbances, and mood swings can disrupt concentration, productivity, and overall job satisfaction.Women can also lose self confidence and many have to take time off work due to their symptoms.  It's essential for employers to create a supportive work environment that acknowledges and accommodates these challenges. 

"As a supportive employer, we recognize the impact of menopause on our employees' well-being and productivity. We strive to provide accommodations and support to ensure a positive working experience for all." - Rachel Stevens, HR Manager

Understanding and accommodating the physical and emotional changes that occur during the perimenopause can help to create a supportive and inclusive environment. Implementing flexible working arrangements, access to cooling facilities, and emotional support programs to assist women experiencing menopause symptoms fosters a supportive workplace culture.

Seeking Help for Menopause Symptoms

If menopause symptoms are affecting daily life or causing concern, it is important to seek help and guidance from a healthcare professional. A doctor can provide advice, diagnose symptoms, and recommend appropriate treatment options. These may include hormone therapy, non-hormonal medications, and lifestyle changes. Consultations with pharmacists can also provide valuable advice and information on over-the-counter treatments and self-help strategies. Do speak to your healthcare professional if you are concerned. 

It is helpful to keep a symptom diary for a few months prior to seeking support if you are able to. This will provide your doctor with valuable information so that you both can 

Remember, seeking help is not a sign of weakness but rather a proactive step towards managing your symptoms and improving your quality of life. Don't suffer in silence—reach out to your doctor and pharmacist for support and professional guidance.

Treatment Options for Menopause Symptoms:



Hormone Replacement

HRT is a treatment which involves using low doses of very natural hormones to balance the fluctuations that occur in the perimenopause.

Non-hormonal Medications

Antidepressants, blood pressure medications, and certain pain medications can help manage specific menopause symptoms like mood swings, sleep disturbances, and joint pain. These are useful if you choose not to, or cannot take HRT. 

Lifestyle Changes

For every woman, lifestyle changes are essential as these will underpin any other treatments you choose. Modifications to diet, exercise routine, stress management, and sleep habits to alleviate menopausal symptoms and improve overall well-being.


Seeking specialist support is key and will enable you to determine the best treatment for you based on your medical history, preferences and symptoms. With the right treatment options and support, you can effectively manage menopause symptoms and improve your overall quality of life.


Menopause is a natural phase in a woman's life that can bring about a range of physical and mental symptoms. It is crucial to understand and identify these symptoms to effectively manage them and improve quality of life. By seeking the right support, exploring treatment options, and making lifestyle changes, women can navigate the complexities of menopause and find relief from their symptoms.

Help is available. Healthcare professionals can provide guidance and recommend appropriate treatment options to address menopause symptoms. Additionally, open communication with loved ones is key in building a support system that understands and empathises with the challenges faced during this transitional phase.

During menopause, self-care should be a priority. Taking the time to focus on physical and mental well-being can make a significant difference in managing symptoms. Prioritise activities that promote relaxation, engage in regular movement, and maintain a healthy lifestyle to optimise symptom management and overall well-being.


What are the signs of perimenopause?

These include a change in your periods, hot flushes, night sweats, joint pain, insomnia, vaginal dryness, changes in your mood, memory and concentration difficulties, itchy skin, dry eyes, and anxiety - to name a few. 

How can I find relief for hot flushes and night sweats during menopause?

There are various methods to find relief for hot flushes and night sweats, including hormone replacement therapy, natural remedies such as herbal supplements, and lifestyle changes like avoiding triggers and staying cool. Some people find that reducing caffeine, alcohol and spicy foods can help. 

What can help with menopause mood swings?

Menopause mood swings can be eased through lifestyle changes like exercise, stress management techniques, and seeking support from loved ones and healthcare professionals. Cognitive behavioural therapy can also be useful. 

What are the common symptoms of hormonal imbalance during menopause?

Hormonal imbalance during menopause can cause symptoms such as hot flushes, night sweats, weight gain, mood swings, and changes in libido. See list of symptoms here (can we create a hyperlink for this?)

How can I manage sleep disturbances during menopause?

Strategies for managing sleep disturbances during menopause include creating a sleep-friendly environment, establishing a bedtime routine, and practising relaxation techniques before bed. 

Are there natural remedies for menopause symptoms?

Yes, there are natural remedies for menopause symptoms such as herbal supplements, acupuncture, and relaxation techniques. However, it is important to consult with a healthcare professional before trying any natural remedies.

Is there a menopause symptoms diet that can help alleviate symptoms?

Good nutrition is vital in the perimenopause as it forms the foundation to our long term health protection and in the process can help with symptoms. There is no specific diet to manage the perimenopause or post menopause but eating well (think the Mediterranean diet ) will nourish your body and promote overall health. 

Foods such as fruits, vegetables, whole grains, proteins, and good fats are key as is staying well hydrated. 

Can exercise help with managing menopause symptoms?

Exercise offers numerous benefits for women experiencing perimenopausal or post menopausal symptoms. Regular physical activity has been shown to reduce the frequency and severity of hot flushes and in some night sweats, it can improve mood by the release of endorphins, it can support bone health, it can manage weight gain and improve muscle mass, it can improve our heart health and lower our blood pressure, it can enhance our sleep too. Movement is vital and is a valuable tool in our toolkit for improving both physical and emotional health and enhancing overall quality of life during this transition.

What can I do to find relief from menopause anxiety?

Finding relief from menopause anxiety may include practising relaxation techniques, engaging in regular exercise, considering talking therapy, breathing exercises,  and also discussing if HRT is appropriate for you.

Are there any natural remedies for skin changes during menopause?

Some natural remedies for managing skin changes during menopause include using moisturisers, avoiding excessive sun exposure, maintaining a healthy and balanced diet, and staying hydrated. 

How can I manage menopause weight gain?

Managing menopause weight gain may involve maintaining a healthy diet, engaging in regular exercise, staying physically active, and seeking guidance from healthcare professionals as to whether other medications are suitable for you, such as HRT. 

What are some solutions for vaginal dryness during menopause?

Vaginal dryness is a really common symptom and one which is not talked about enough. Avoid washing with soaps or shower gels which can disrupt the natural balance of the vagina. Washing with water or emollient moisturisers is enough. 

Other solutions for vaginal dryness may include using water-based lubricants, moisturisers, and vaginal estrogen therapy prescribed by a healthcare professional. Vaginal oestrogen treatment is a very safe and effective medication, and is not hormone replacement therapy. 

Does menopause affect libido?

Yes, menopause can cause changes in libido or sexual desire. The decrease in oestrogen levels which occur can lead to physical and emotional changes that may consequently affect libido. The impact of the menopause on libido will vary greatly amongst individuals, and not all women will experience a decrease in sexual desire. Furthermore, sexual desire is complex and there are often multiple reasons why it may change. Factors such as relationship dynamics, stress and overall health can also play a role.

Are there any remedies for menopause headaches?

Remedies for menopause headaches can include managing triggers, practising relaxation techniques, staying hydrated, acupuncture, staying cool and simple pain relief as required. It is important that what works for one person may not work for another, so it may take some trial and error to find the most effective strategy to manage menopausal headaches. It is important to discuss headaches with your healthcare professional as if they are thought to be caused by the hormonal fluctuations of the menopause, then hormone replacement therapy may be an option and a discussion around this can be helpful.

How can I find relief from joint pain during menopause?

Finding relief from joint pain during menopause may involve maintaining a healthy diet, engaging in regular low-impact physical activity such as swimming or yoga which improve overall strength and mobility, trying to maintain a healthy weight, heat and cold therapy applied to joints can reduce inflammation, practising stress management techniques, and considering pain relief options recommended by healthcare professionals.

Is memory loss a symptom of menopause?

Yes, memory changes and cognitive difficulties are very common in the menopause and can also include issues with concentration, and difficulties retaining information, often referred to as ‘brain fog’. These cognitive symptoms are due to the hormonal fluctuations occurring and the impact on the brain. Additionally, sleep disturbances, stress and mood changes commonly experienced during the the menopause can also contribute to cognitive difficulties and memory problems. 

Whilst memory changes are typically temporary and improve over time, it is essential to seek medical advice regardless. 

Is there a link between menopause and osteoporosis?

Yes, there is a link between menopause and osteoporosis. Decreased estrogen levels during menopause can contribute to bone loss. It is important to talk to a healthcare professional about preventive measures and treatments for osteoporosis.

Can menopause cause heart palpitations?

Yes, menopause can cause heart palpitations due to hormonal changes and fluctuations. If you experience heart palpitations, it is important to consult with a healthcare professional for an evaluation and appropriate management.

How can I manage fatigue during menopause?

Managing fatigue during menopause may involve practicing good sleep hygiene, prioritising self-care and rest, engaging in regular exercise, and ensuring a balanced diet for adequate energy levels.

What are the symptoms during postmenopause?

Symptoms during postmenopause can include vaginal dryness, decreased libido, mood changes, and an increased risk of certain health conditions. However, symptoms can vary from person to person, and it is important to consult with a healthcare professional for personalised advice.

Can menopause symptoms affect the workplace?

Yes, menopause symptoms can affect the workplace, leading to decreased productivity, difficulty concentrating, and emotional changes. Open communication with employers and seeking accommodations can help create a supportive work environment.

Are there specific symptoms associated with surgical menopause?

Some specific symptoms associated with surgical menopause can include more severe and sudden menopause symptoms due to the abrupt cessation of hormone production. It is important to discuss post-surgical menopause symptoms with a healthcare professional for appropriate management.

Is there a checklist to track menopause symptoms?

A menopause symptom tracker can be helpful to track symptoms (see bottom of this blog post). This will help you to identify changes that are occurring and will provide valuable information to discuss with a healthcare professional.

Can menopause symptoms affect relationships?

Yes, menopause symptoms can affect relationships due to physical and emotional changes. Open and honest communication, seeking support from partners and loved ones, and considering couples counseling can help navigate these challenges and maintain healthy relationships.

How long do menopause symptoms last?

The duration of menopause symptoms can vary from woman to woman. On average, symptoms can last for several years, but some women may experience them for a shorter or longer period of time. Consulting with a healthcare professional can provide more personalised information.

Can exercise help manage menopause symptoms?

Yes, regular exercise has been shown to help manage menopause symptoms. Exercise can reduce the frequency and severity of hot flushes, improve mood, boost energy levels, and promote overall well-being.

Is it important to educate oneself about menopause symptoms?

Yes, educating oneself about menopause symptoms is important for understanding the changes happening in the body and seeking appropriate guidance and support. Knowledge empowers individuals to make informed decisions about their health and well-being during this transitional phase of life.

Source Links

Menopause symptom checklist 


Not at all (0)

A little (1)

Quite a lot (2)

Severe (3)

Hot flushes

Night sweats

Joint pains


Itchy skin

Dry skin

Low mood


Memory problems

Concentration difficulties



Poor sleep / insomnia

Vaginal dryness

Recurrent urine infections

Low libido

Weight gain



Needing to pass urine frequently

Pain during intercourse


Check out Dr Claire Phipps Expert Page Here