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Menopause symptoms: what to expect

Hot flashes, mood swings, night sweats, oh my! Learn about the common symptoms of menopause — and some ways you might support relief.

Published: May 23, 2024 |4 minutes to read

Written by: Melanie Mannarino

An illustrated depiction of female reproductive organs where the uterus, cervix and vagina are styled in the shape of an hourglass to represent the transition into menopause. To the right of the illustration, a menstruating person stands with sweat marks coming off them to indicate hot flashes, which are often a symptom of menopause.

Whether you’re just entering perimenopause (the transitional stage before menopause) or are already experiencing menopause, many symptoms of this stage of life can disrupt your day-to-day experiences and put your well-being off kilter.

No matter where you are on your menopause journey, the more you know about the symptoms, the easier it will be to address them.

Here’s an overview of the most common symptoms as well as information about options to help address symptoms.

In this article:

Perimenopause symptoms

Menopause can be broken into several stages, including premenopause, perimenopause, menopause and postmenopause.1 For a detailed look at each of these, explore this “Stages of menopause” article.

During premenopause, people typically won’t experience any symptoms just yet. But during perimenopause, which typically begins in a person’s 40s and lasts for several years,2,3 the body starts reacting to a slowing in hormone production.

“You might have breast tenderness, migraines,4 hot flashes, night sweats, joint aches, sleep disturbances, anxiety and irritability,” says Stephanie Faubion, MD, director of the Mayo Clinic Center for Women’s Health and medical director of The Menopause Society.5

Other common symptoms include:6

  • Dry skin.
  • Insomnia or difficulty sleeping.
  • Irregular periods (lighter flow, heavier flow and shorter or longer cycles).
  • Mood changes (such as depression).
  • Weight gain.7
  • Vaginal dryness.

If you have any of these symptoms, talk to your health care provider. They can help you determine if you’ve begun perimenopause. They can also share ways that may help manage the discomfort that can come with it.

For a more comprehensive overview about perimenopause, check out “What is perimenopause.”

Menopause symptoms

A person is considered to have reached menopause about 12 months after their last period.8 (For a deep dive into this milestone, read “What is menopause.”)

Menopause and later-stage perimenopause symptoms are basically the same. Although they may occur at different times, some may last longer than others and some will disappear altogether.9

Postmenopausal symptoms

After menopause, a person is in the postmenopause stage for the rest of their life. “It doesn’t necessarily feel different,” Dr. Faubion says, “You’re just not having periods.”10

During this time, people may still experience some symptoms, such as changes in sex drive, hair loss, hot flashes, urinary incontinence and others. Symptoms may be less intense and diminish over time depending on age of onset, genetic factors like race and ethnicity and lifestyle factors.11

Because estrogen levels are low and will remain so (unless a person goes on hormone therapy), people likely won’t experience the fluctuating hormones of perimenopause. Symptoms like sore breasts, increased migraines and mood swings should lessen or disappear over time.12

If any symptoms continue to be too intense or concerning, consult a health care provider to see if an underlying condition may be at play. For example, while vaginal dryness could lead to light vaginal bleeding or spotting, it could also be a sign of an infection like endometritis or some other condition.13

What does a hot flash feel like?

Hot flashes — waves of full-body heat that come on suddenly — are the most common menopause symptom, experienced by approximately 75% of people.14

“We know hot flashes are not the same for all,” says Lisa Larkin, MD, president of The Menopause Society.15

Indeed, one-third of people experiencing menopause have more than 10 hot flashes a day.16 Some experience hot flashes that are so intense they break out in a drenching sweat. Others may just feel extremely uncomfortable until the hot flash passes (a few seconds to five minutes or longer).17

Natural options for hot flashes

While there are no natural products that can cure hot flashes, there are some easy ways to support relief, including:18

  • Dressing in light layers that can be shed easily when a hot flash occurs.
  • Maintaining a healthy weight, as obesity may be a risk factor for hot flashes.
  • Noticing whether alcohol, caffeine or spicy foods trigger your hot flashes, and if so, avoiding them when possible.
  • Practicing mindful breathing or meditation techniques to stay calm. Mood changes and stress may trigger hot flashes.
  • Sleeping in a cool bedroom, with lightly layered bedding.
  • Using a portable fan.

Coping strategies for menopause symptoms

Depending on your symptoms, a health care provider may review prescription options with you. In addition, there are lifestyle changes and at-home strategies you can try to help mitigate your discomfort.19 As with any over-the-counter medicine or supplement, speak with your healthcare provider first before starting or stopping any therapy.

  • Maintaining a healthy diet filled with whole grains, lean proteins and fresh produce.
  • Quitting smoking.
  • Staying active and incorporating weight training for better bone health into your routine.
  • Sticking to a regular sleep-wake schedule.
  • Talking to your health care provider20 about menopause supplements. However, other than calcium and vitamin D supplements, science hasn’t confirmed consistent benefits of any other supplement.21 For a closer look, explore our article on menopause supplements.
  • Trying mindful meditation, acupuncture or both.22
  • Trying vaginal moisturizers to help replace moisture loss.23

When to seek medical attention

There is never a wrong time to discuss new or bothersome symptoms with your health care provider. If you suspect your symptoms might be related to perimenopause or menopause, say so.24

Having a frank discussion with your doctor about your symptoms may help frame what you’re going through and put you on the path to relief support.25

This content is for informational purposes only and is not medical advice. Consult your health care provider before taking any vitamins or supplements and prior to beginning or changing any health care practices.