Hello! If you’re reading this, chances are you or someone you care about is navigating the often tumultuous waters of perimenopause and menopause. These transitions can bring a variety of physical, emotional, and psychological changes that might feel overwhelming at times. But you’re not alone! Let’s delve into the some 70 symptoms (the list is not exhaustive) that can accompany these stages, exploring each with a friendly, knowledgeable, and supportive approach.
Let me first caveat this by saying I am not a menopause expert however I'm very fortunate within my role to know a practitioner who is, and I would be over the moon to send you her way, so on that positive note lets get you feeling like you can take control and that you are not loosing your sanity!
What Are Perimenopause and Menopause?
Before we dive into the symptoms, let’s clarify what we mean by perimenopause and menopause:
- Perimenopause: This is the transitional phase leading up to menopause, typically starting in your 30s or 40s, and lasting until menopause is reached. During this time, hormone levels fluctuate, leading to various symptoms.
- Menopause: This marks the end of menstrual cycles, officially diagnosed after 12 consecutive months without a period, usually occurring in the late 40s to early 50s.
70 Symptoms of Perimenopause and Menopause:
1. Irregular Periods: Changes in cycle length and flow are common.
2. Hot Flashes: Sudden feelings of warmth, often accompanied by sweating.
3. Night Sweats: Hot flashes that occur during sleep, disrupting rest.
4. Sleep Disturbances: Difficulty falling or staying asleep.
5. Mood Swings: Increased irritability or emotional ups and downs.
6. Anxiety: Heightened feelings of worry or nervousness.
7. Depression: A sense of sadness or lack of interest in activities.
8. Memory Problems: Difficulty concentrating or remembering things.
9. Fatigue: A persistent feeling of tiredness.
10. Weight Gain: Changes in metabolism can lead to weight increase.
11. Bloating: A sensation of fullness or swelling in the abdomen.
12. Breast Tenderness: Changes in breast sensitivity or pain.
13. Changes in Libido: Fluctuations in sexual desire.
14. Vaginal Dryness: Decreased lubrication can lead to discomfort.
15. Urinary Changes: Increased urgency or frequency of urination.
16. Joint Pain: Aching or stiffness in the joints.
17. Muscle Tension: Increased tension or soreness in muscles.
18. Skin Changes: Dryness or thinning of the skin.
19. Hair Changes: Thinning hair or increased facial hair.
20. Increased Allergies: Heightened sensitivity to allergens.
21. Heart Palpitations: Irregular heartbeats or racing heart.
22. Gastrointestinal Issues: Changes in digestion, including constipation or diarrhea.
23. Nausea: Feelings of sickness or queasiness.
24. Headaches: Increased frequency or severity of headaches.
25. Dizziness: Feelings of lightheadedness or vertigo.
26. Hot Flashes: Sudden feelings of warmth that can cause sweating.
27. Increased Sensitivity: Heightened emotional or physical sensitivity.
28. Memory Lapses: “Brain fog” can make it hard to focus.
29. Nail Changes: Changes in nail texture or growth.
30. Sensitivity to Cold: Feeling unusually cold.
31. Increased Sweating: More frequent sweating, not just during hot flashes.
32. Changes in Taste: Altered perceptions of taste or food preferences.
33. Decreased Bone Density: Increased risk of osteoporosis.
34. Thinning Hair: Noticing more hair falling out or thinning.
35. Feeling Overwhelmed: A sense of being unable to cope.
36. Changes in Body Odor: Alterations in sweat or body scent.
37. Cognitive Changes: Difficulty with focus or multitasking.
38. Sensitivity to Stress: Feeling more easily stressed or overwhelmed.
39. Increased Fatigue: Chronic tiredness that doesn’t improve with rest.
40. Fluctuating Weight: Difficulty maintaining or losing weight.
41. Decreased Fertility: Challenges in conceiving due to hormonal changes.
42. Dry Eyes or Mouth: Symptoms of dryness in mucous membranes.
43. Increased Heart Rate: Noticeable increase in resting heart rate.
44. Changes in Libido: Fluctuations in sexual desire or interest.
45. PMS-like Symptoms: Resurgence of premenstrual syndrome symptoms.
46. Mood Disorders: Increased risk of anxiety and depression.
47. Feeling Less Energetic: Decreased overall energy levels.
48. Difficulty with Decision Making: Struggles with making choices.
49. Tingling Extremities: Numbness or tingling in hands or feet.
50. Loss of Confidence: A dip in self-esteem or confidence.
51. Decreased Motivation: Difficulty finding the energy to engage in activities.
52. Coping Mechanism Changes: Shift in how you manage stress or challenges.
53. Changes in Relationships: Impact on friendships and family dynamics.
54. Increased Risk of Health Issues: Elevated risk of conditions like heart disease.
55. Moodiness: Frequent feelings of being irritable or short-tempered.
56. Feeling Out of Control: A sense of losing control over emotions or body.
57. Short-term Memory Loss: Trouble recalling recent events or information.
58. Feeling Isolated: A sense of disconnect from others.
59. More Frequent Illness: Increased susceptibility to colds or infections.
60. Changes in Libido: Fluctuations in sexual desire or arousal.
61. Body Image Issues: Struggles with self-image as changes occur.
62. Feeling Overwhelmed: Difficulty managing day-to-day tasks.
63. Increased Sensitivity to Light: Noticeable discomfort in bright environments.
64. Difficulty in Social Situations: Increased anxiety in social settings.
65. Chronic Pain: Unexplained or persistent pain in various body parts.
66. Feeling Disconnected: A sense of losing touch with yourself.
67. Increased Guilt: Heightened feelings of guilt or regret.
68. Changes in Appetite: Fluctuating hunger levels or cravings.
69. Increased Risk of Osteoporosis: Weakened bones that are more prone to fractures.
70. Feeling a Lack of Purpose: Questioning your goals or life direction.
Navigating These Menopause Changes
Understanding that these symptoms are common and not a sign of weakness can be incredibly empowering. Here are a few tips to help you navigate this transition:
1. Educate Yourself: Knowledge is power! Understanding what’s happening in your body can alleviate anxiety and help you feel more in control. I would also highly recommend educating yourself about private practice and clinics offering menopause specialist services... I can recommend/ refer.
2. Stay Active: Regular exercise can help alleviate many symptoms, including mood swings, weight gain, and fatigue. This includes resistance work and cardiovascular fitness. To promote muscular strength, stability and aid bone density to minimise falls risk and fragility fractures.
3. Eat Well: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can support your body during this transition.
4. Practice Mindfulness (I can imagine your face whilst reading this), this massively assists in managing cortisol levels which impact weight management: Techniques like meditation or yoga can help manage stress and improve emotional well-being. Give 'box breathing' a look up and breathe from your stomach to ensure full expansion of your chest to get your nervous system under control.
5. Connect with Others: Seek support from friends, family, or support groups. Sharing experiences can make you feel less isolated. Why do we still have a stigma around this topic?!
6. Consult Professionals: If symptoms are severe or impacting your quality of life, consider consulting a healthcare provider. They can provide tailored advice and potential treatments. This links back to point one, If you feel you are not being heard by your G.P- (menopause care varies tremendously (head in hands) know how to access reputable private services.
Tracey Dennison over at East Riding Aesthetics & Wellness IS a menopause expert. CQC registered, and an advanced-level menopause specialist and registered with the British Menopause Society. what she doesn't know isn't worth knowing
While the symptoms of perimenopause and menopause can feel daunting, remember that you are not alone. Each experience is unique, and many women have navigated this journey successfully. Embrace the changes, reach out for support, and remember that it’s okay to seek help when needed. You’re stronger than you know, and this is just one chapter in your incredible life story!
If you have any questions or want to share your experiences, feel free to drop a comment below. Let’s continue this conversation together!
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