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The 7 Most Common Menopause Symptoms (and What to Do About Them)
Spoiler‼ There are over 34 documented symptoms at the time I’m writing this—but let’s start with the heavy hitters.
If you’ve ever Googled “what is happening to my body??” during midlife, you’re not alone. The symptoms of perimenopause and menopause can show up in unexpected ways—and they’re not always talked about openly.
In fact, there are over 34 documented symptoms of menopause. (Yes, 34!) But there are seven that most women report experiencing in the U.S., and they tend to cause the most disruption to daily life.
Let’s break them down, talk about why they happen, and what you can do—right now—to feel more in control. 💛
1. Hot Flashes & Night Sweats 🥵
As estrogen levels drop, your hypothalamus (the part of your brain that regulates temperature) gets a little… confused. This leads to sudden feelings of heat, sweating, and even chills.
💛 What Helps
Dress in layers, keep a fan handy, and manage triggers like alcohol, stress, and spicy food. Mindfulness and breath work can also help calm the nervous system. Hormone replacement therapy (HRT) is one of the most effective treatments for hot flashes and night sweats.
2. Sleep Disruptions
Hormonal fluctuations impact melatonin and serotonin, two key players in regulating sleep. Add in night sweats and anxiety, and you’ve got a perfect storm.
💛 What Helps
Prioritize sleep hygiene—dark room, cool temp, tech-free wind-down. Magnesium glycinate or a weighted blanket may help. HRT is especially helpful for improving sleep quality disrupted by hormonal changes.
3. Mood Swings, Anxiety, and Irritability 😤
Estrogen plays a role in serotonin production, which affects mood. As estrogen drops, mood regulation can become more difficult.
💛 What Helps
Regular movement (especially walking, strength training, or yoga), reducing alcohol, deep breathing, and therapy or coaching support. Don’t underestimate the power of connection and community. HRT has been shown to help some women stabilize mood in perimenopause.
4. Brain Fog 😶🌫️
Hormonal changes can affect cognitive function—things like focus, memory, and word recall.
💛 What Helps
Prioritize sleep, hydration, balanced blood sugar, and time away from screens. Make room for brain breaks and try not to panic—brain fog is common but usually not permanent. HRT can be helpful for some women, particularly in early perimenopause.
5. Vaginal Dryness & Discomfort 😰
Less estrogen = less natural lubrication and elasticity in vaginal tissues, which can make sex painful and even affect daily comfort.
💛 What Helps
Vaginal moisturizers, lubricants, and talking to a provider about local estrogen therapy. Pelvic floor PT can also help. Local (vaginal) estrogen therapy is very effective.
6. Fatigue
Hormonal imbalance, disrupted sleep, emotional stress, and nutrient depletion can all contribute.
💛 What Helps
Nourishing food, blood sugar stability, gentle movement, and boundaries that protect your energy. Fatigue is a sign your body is asking for rest—not a reason to push harder. HRT may help indirectly if sleep and mood improve.
7. Weight Gain (Especially Around the Belly) ⚖️
Estrogen helps regulate metabolism, insulin sensitivity, and where your body stores fat. Without it, your body starts holding on to fat differently—often around the middle.
💛 What Helps
A gentle strength training routine, protein-rich meals, joyful movement, and stress reduction. Diet culture won’t help—but consistency and compassion will.
👩⚕️ A Quick Word on Hormone Therapy
Hormone therapy isn’t for everyone—but for many women, it can be a game-changer. It’s especially effective for:
- Hot flashes & night sweats
- Sleep disruption
- Vaginal dryness
- Mood swings
Always consult a trusted healthcare provider to weigh the risks and benefits for your body and medical history.
💡 The Bottom Line
You are not losing it. Your body is not betraying you. These symptoms are real, common, and manageable. And you don’t have to figure them out alone. Knowledge is power, and the more you understand what’s going on, the more confident and grounded you can feel—no matter what this season of life throws at you.
💗 Join StrongHER Together
Ready for deeper support? StrongHER Together is my private community for women navigating perimenopause and menopause — a space for connection, expert coaching, wellness challenges, and real talk. Whether you’re seeking clarity, confidence, or just a circle of women who get it, you’ll find it here.
📬 Stay in the Know
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