Menopause is a natural transition that every woman experiences, typically occurring between ages 45 and 55. While each woman’s journey is unique, understanding common symptoms can help you navigate this significant life phase with confidence.

Menopause shouldn’t feel like a threat, it should be an opportunity for self-reflection, growth and renewed focus on health and well-being.

What are the most common physical symptoms?

While every woman’s experience with menopause is different, there are several common physical symptoms that many women encounter. The proper management of symptoms will not only improve your quality of life, it will have a major impact on your vitality and your mental strength for years to come. Early lifestyle interventions can reduce heart disease risk by 50%  (SOGC Guideline No. 422e, p. 1443) and osteoporosis by half (SOGC Guideline No. 422g, p. 531) among many other chronic illnesses.

Understanding these symptoms is the first step to identifying them and seeking appropriate support. Here are the most common physical symptoms women experience during this life transition:

1. Hot flashes and night sweats

Hot flashes affect up to 75% of women during menopause (SOGC Guideline No. 422a, p. 1194). These sudden waves of intense warmth occur in the face, neck, and chest, and last from a few seconds to several minutes. When they occur at night (night sweats), they can significantly impact sleep quality.

2. Changes in sleep patterns

Sleep disturbances are common, with 40–60% of women reporting issues (SOGC Guideline No. 422c, p. 1319). This can manifest as difficulty falling asleep, staying asleep, or waking up too early. Quality sleep is crucial for overall well-being, making this symptom particularly challenging and critical to manage.

3. Physical Changes

Menopause often brings physical changes like weight fluctuations, thinning hair and dry skin. Many women also report joint and muscle aches along with vaginal dryness and changes in sexual function. Addressing these symptoms early can improve comfort and quality of life.

Emotional and mental symptoms

Menopause affects not just the body but the mind too. These changes are primarily due to hormonal fluctuations and can affect both daily life and long-term mental health.

1. Mood Changes

Hormonal shifts during menopause can lead to mood swings, anxiety, irritability, and increased stress. Some women may also experience depression or feelings of sadness (SOGC Guideline No. 422c, p. 1320). These emotional changes can be distressing, but understanding their cause can make them more manageable.

2. Cognitive changes

Cognitive symptoms, often described as “brain fog,” are another challenge women face during menopause. These may include difficulty concentrating, memory lapses, and mental fatigue (SOGC Guideline No. 422c, p. 1321). While these changes can feel unsettling, lifestyle adjustments and mental exercises may help improve focus and clarity over time.

Managing menopause symptoms

While menopause symptoms can feel overwhelming, there are various ways to manage them effectively. The key lies in a combination of lifestyle adjustments and medical support tailored to your needs.

1. Lifestyle modifications

• Exercise regularly to boost physical and mental health.
• Maintain a balanced diet rich in calcium, vitamin D, and protein (SOGC Guideline No. 422g, p. 530).
• Practice stress-reduction techniques such as mindfulness or yoga.
• Prioritize sleep hygiene with consistent routines.

2. Medical support

A healthcare provider can help you find a solution to managing your symptoms through:

• Hormone replacement therapy (HRT), when appropriate
• Non-hormonal medications for specific symptoms
• Regular health screenings

When to seek professional help

While menopause is natural, its effects can be profound. If symptoms are impacting your quality of life, work performance, or relationships, don’t hesitate to seek help.

Remember: you’re not alone

Every woman’s menopause journey is unique, but you don’t have to navigate it alone. Understanding your symptoms and having access to support can make this transition more manageable.

References:

1. Society of Obstetricians and Gynaecologists of Canada (SOGC). Guideline No. 422a: Menopause – Vasomotor Symptoms, Prescription Therapeutic Agents, Complementary and Alternative Medicine, Nutrition, and Lifestyle. p. 1193–1194.
2. Society of Obstetricians and Gynaecologists of Canada (SOGC). Guideline No. 422c: Menopause – Mood, Sleep, and Cognition. p. 1319–1321.
3. Society of Obstetricians and Gynaecologists of Canada (SOGC). Guideline No. 422e: Menopause and Cardiovascular Disease. p. 1443.
4. Society of Obstetricians and Gynaecologists of Canada (SOGC). Guideline No. 422g: Menopause and Osteoporosis. p. 530–531.
5. North American Menopause Society (NAMS). The 2020 Genitourinary Syndrome of Menopause Position Statement. p. 1.
6. North American Menopause Society (NAMS). The 2022 Hormone Therapy Position Statement. p. 1.
7. North American Menopause Society (NAMS). The 2023 Nonhormone Therapy Position

Disclaimer: The information provided here is for informational purposes only. It is not intended as medical advice. Always consult with your doctor or healthcare provider to determine what is best for your individual health needs.