Menopause is a natural process, but the changes it brings can sometimes feel overwhelming. Our A-Z guide is designed to give you clear, concise information on a range of symptoms and treatments that can help, from the early signs of perimenopause to the later stages of postmenopause—helping you stay informed and in control.  

 

A - Average Age 

The average age for menopause is 51, marking 12 months without a menstrual period. Menopause is the result of the ovaries ceasing the production of estrogen and progesterone and no longer releasing eggs. However, the transition starts earlier during perimenopause, a phase that can last 4 to 10 years, where hormone levels fluctuate and periods become irregular. This natural transition can be challenging at times and may bring about significant changes that require lifestyle adjustments, management, and treatment.

Anxious Feelings

Feeling anxious is a frequent companion of menopause, showing up as increased worry or a sense of unease. While hormonal changes play a role, other factors like sleep disturbances, life stressors, and physical symptoms can all add to it. Effective management can include learning to destress with mindfulness practices, regular exercise, and seeking professional support when needed, especially if worry feels persistent or overwhelming. Try supplementing with St. John's Wort and Saffron, key ingredients in our daily Mood Support supplement, which may help relieve symptoms of mild anxiety and supports healthy emotional and mood balance.

B - Bone Density

Bone density tends to decrease during menopause, increasing the risk of osteoporosis. This is largely because estrogen, which plays a crucial role in maintaining bone mass, declines during menopause. Regular weight-bearing exercise, a diet rich in calcium and vitamin D, and sometimes supplementation can help maintain bone health and reduce the risk of fractures.

Bloating

Bloating is a common yet frustrating symptom of menopause, often caused by changes in digestion and fluid retention. Reducing your intake of salty foods, staying hydrated, and eating a balanced diet rich in fiber can help ease the discomfort. Some women also find relief through gentle exercise and probiotics.

C - Cognitive Changes (Brain Fog)

Cognitive changes, including the often referred to "brain fog,"are another frequent complaint during the menopause transition. This can include forgetfulness, difficulty concentrating, or feeling mentally sluggish. Staying mentally active through reading, learning new skills, exercising, or even just being social with friends can help keep your mind sharp. Ensuring good sleep and managing stress are also crucial for cognitive health. Our Focus formula, which supports mental concentration, focus and clarity, may also help.

Cardiovascular Health

Menopause can affect cardiovascular health, with a rising risk of heart disease, especially as we reach postmenopause. The decline in estrogen levels during menopause may contribute to an increase in LDL cholesterol (the "bad" cholesterol) and a decrease in HDL cholesterol (the "good" cholesterol). Maintaining a heart-healthy diet, regular exercise, and monitoring blood pressure and cholesterol levels are key to managing this risk.

D - Dryness

Dryness is a widespread issue during menopause, affecting various parts of the body, including the skin, eyes, and vagina. As estrogen levels decline, the body produces less natural moisture, leading to dry, itchy skin, irritated eyes, and vaginal dryness. To combat these changes, use hydrating skincare products, eye drops for eye comfort, and vaginal moisturisers or lubricants. Staying hydrated, and including omega-3 fatty acids in your diet can also help maintain moisture levels throughout your body. Our Libido formula, which contains vitamin A and tribulus, supports vaginal health.

E - Estrogen

Estrogen is a vital hormone that plays a key role in regulating the menstrual cycle and maintaining bone density, heart health, and skin elasticity. Estrogen receptors are located throughout your whole body, so during the stages of menopause, as the ovaries produce less estrogen, we can experience a wide range of symptoms from hot flushes and bone loss, to skin changes and mood swings. Supporting your body with essential vitamins and nutrients, phytoestrogens (plant-based estrogens), a balanced diet, and if right for you, hormone replacement therapy (HRT) can help manage the changes that come with reduced estrogen levels.

F - Fatigue

Fatigue during menopause can feel overwhelming and, according to a large global study, is one of the most common symptoms, experienced by over 80% of women. It is often, of course, made worse by sleep disturbances like night sweats or sleeplessness. Prioritising rest and quality sleep, incorporating gentle daily movement, and nourishing your body with nutrients like B vitamins, which help support energy production and are found in our Energy Complex, can all help. Being consistent really is key.

Fluctuations in Hormones

Menopause, and in particular, perimenopause, is marked by significant hormonal fluctuations, including decreases in estrogen, progesterone, and testosterone. These changes can lead to a wide array of symptoms, from mood swings to hot flashes. Understanding these fluctuations can guide you in choosing the right support, and your doctor can talk you through all of your options.

G - Gut Health

During menopause, gut health can become more prominent as hormonal changes influence digestion and the balance of gut bacteria. Supporting your digestive system with a diet rich in fiber, fermented foods, and plenty of water can help maintain a healthy gut. Probiotics and mindful eating practices also play a role in keeping your digestive system in balance during this transition.

H - Hot Flushes

Hot flushes are one of the most well-known symptoms of menopause, characterised by sudden feelings of warmth or intense heat, often accompanied by sweating and a rapid heartbeat. As well as hormone changes, they can be triggered by stress, hot weather, or even spicy foods. Cooling techniques like dressing in layers, and staying hydrated, can help provide relief. Supplementing can also offer support: our core product, Foundation, contains Black Cohosh and may help relieve hot flushes and night sweats associated with menopause. A review of 35 clinical studies has looked at Black Cohosh for hot flushes and night sweats.

Heart Palpitations

Heart palpitations, or the sensation of a racing or pounding heart, can be alarming but are often a common symptom of perimenopause and menopause. These can occur due to fluctuating hormone levels, particularly a drop in estrogen. Learning to relax with deep breathing exercises, maintaining a balanced diet, and ensuring regular physical activity, even a daily walk, can help manage these episodes. However, if palpitations are persistent or severe and causing you concern, it’s important to consult with your doctor to rule out other causes.

I - Interrupted Sleep

Interrupted sleep can be a particularly frustrating aspect of menopause, often linked to night sweats, worry, and changes in hormone levels. Estrogen and testosterone both play a crucial role in brain function and directly impact the quality and quantity of your sleep. Additionally, progesterone is key to promoting deep, restful sleep by increasing the production of GABA (gamma-aminobutyric acid), a calming chemical in the brain. When progesterone levels drop, you might find yourself feeling restless, anxious, and struggling to get to sleep.

Establishing a calming bedtime routine, creating a comfortable sleep environment, and avoiding stimulants like caffeine in the evening can help improve your sleep. Hops, Californian poppy and passionflower, found in our Sleep aid, are traditionally used in Western herbal medicine to help improve sleep quality, and its magnesium supports muscle relaxation.

J - Joint Pain

Inflammation is a common issue during menopause, contributing to joint pain, stiffness, and conditions like frozen shoulder, where the shoulder becomes painful and loses its range of motion. This can be linked to declining estrogen levels, which have anti-inflammatory properties. To manage inflammation, focus on a diet rich in anti-inflammatory foods like berries, leafy greens, and fatty fish. Regular physical activity, particularly exercises that maintain joint flexibility, and stress management techniques such as yoga or meditation can also help reduce inflammation.

K - Kegels and Pelvic Floor Health

Kegel exercises, which involve contracting and relaxing the pelvic floor muscles, have long been recommended to help manage issues like urinary incontinence, a common concern from perimenopause to postmenopause. Strengthening the pelvic floor can support bladder control and sexual health. However, newer treatments such as pelvic floor physical therapy and devices like biofeedback and electrical stimulation are proving to be more effective for some women. These advanced methods provide targeted support and can be personalised to meet your specific needs, offering relief and improvement in pelvic floor strength and function.

L - Libido Changes

During the menopause transition, our hormones estrogen, progesterone, and testosterone undergo significant changes that can directly impact our sexual health and libido. Add to this the fact that you may be experiencing a variety of perimenopause and menopause symptoms like hot flushes, headaches, and fatigue, which can really impact our desire for intimacy, which is completely normal. It's important to acknowledge these feelings and find ways to manage them that work for you.  Open communication with your partner, exploring new ways to connect, and considering supplements formulated to support healthy libido and sexual function can all help. 

M - Mood Changes

Mood changes, including irritability, worry and mood swings, are common during perimenopause and menopause. These emotional shifts can be influenced by fluctuating hormones, sleep disturbances, and life stressors. Finding balance through regular physical activity, maintaining a healthy diet, and practising mindfulness or meditation can help manage mood swings. Building a strong support network and seeking professional guidance if you are struggling is also important. Try incorporating our daily Mood Support into your routine. Mood may help relieve moodiness and mood swings associated with menopause and symptoms of mild anxiety.

N - Night Sweats

Night sweats, the nocturnal counterpart to hot flushes, can disrupt sleep and leave you feeling exhausted. They occur during perimenopause and menopause due to changes in the body’s thermoregulation. To manage night sweats, consider keeping your bedroom cool, wearing lightweight, breathable fabrics to bed, and avoiding heavy meals or alcohol before sleep. Our Foundation formula, which contains black cohosh and astragalus, may help relieve night sweats associated with menopause, and stress reduction techniques may also help. If night sweats are severe, talk to your doctor about your options.

O - Osteoporosis

Osteoporosis, a condition where bones become weak and brittle, is a significant concern during postmenopause due to the decline in estrogen, which plays a key role in bone density. To support bone health, incorporate weight-bearing exercises like walking or strength training into your routine, and ensure your diet includes adequate calcium and vitamin D. Supplements may also be recommended to help maintain bone density and reduce the risk of fractures.

P - Perimenopause

Perimenopause is the transitional phase leading up to menopause, typically starting in your 40s but sometimes earlier. This phase can last several years and is marked by irregular periods, hormonal fluctuations, and the onset of symptoms like hot flushes, mood swings, and sleep disturbances. Understanding that perimenopause is a gradual process can help you prepare and manage symptoms effectively. Using lifestyle adjustments, the right diet and targeted supplements to support your body during this time can make the transition smoother. 

Postmenopause

Postmenopause refers to the stage of life after you have gone 12 consecutive months without a menstrual period, signaling the end of your reproductive years. While many of the intense symptoms of perimenopause and menopause may subside, new challenges can arise, such as an increased risk for osteoporosis, heart disease, and changes in vaginal health. However, postmenopause also offers an opportunity to focus on your health and well-being. This stage can be a time of renewal and growth, where staying proactive about your health can help you thrive and enjoy life to its fullest.

Progesterone

Progesterone is one of the first hormones to decline during perimenopause, often starting in a woman’s late 30s or early 40s. This decline can lead to a range of symptoms, including anxiety, sleep disturbances, and irregular periods. Progesterone plays a crucial role in promoting deep, restful sleep by increasing the production of GABA (gamma-aminobutyric acid), a calming neurotransmitter in the brain. This is why, when progesterone levels drop, the first symptoms you may experience are increased restlessness, difficulty sleeping, and anxiety.

Q - Quality of Life

At times, you may find perimenopause and menopause can impact your quality of life, with symptoms affecting everything from sleep to mood, energy levels, and relationships. However, with the right approach, you can maintain or even improve your well-being during this phase. Being proactive, prioritising self-care, seeking support, and staying informed about your options for symptom management are key steps in ensuring that menopause doesn't diminish your quality of life but rather marks a new chapter of health and vitality. Every woman will have her own unique experience of menopause, so there's no right or wrong, just whatever works for you.

R - Restless Legs Syndrome (RLS)

Restless Legs Syndrome, characterised by an uncomfortable urge to move your legs, can be exacerbated during perimenopause and menopause. It often disrupts sleep. RLS is worth discussing with your doctor, and regular physical activity, a calming bedtime routine, and adequate magnesium intake through your diet may also help.

S - Skin Changes

As estrogen levels decline during menopause, you may notice changes in your skin, such as increased dryness, thinning, and a loss of elasticity. This decline in estrogen also leads to a significant reduction in collagen production—up to 30% of skin collagen can be lost in the first five years of menopause. This decrease in collagen can cause wrinkles, sagging, and a more fragile complexion. To support your skin during this time, try adding hydrating serums, moisturisers rich in hyaluronic acid, and sunscreen into your daily routine. Additionally, a diet rich in antioxidants, vitamins, and healthy fats can help nourish your skin from the inside out.

T - Testosterone

Testosterone, often associated with male hormones, also plays a vital role in women’s health. During the menopause transitions, testosterone levels decline, which can lead to symptoms like decreased libido, reduced muscle mass, brain fog, and fatigue. While testosterone is not typically the focus during menopause, maintaining balanced levels can contribute to overall vitality, energy, and sexual health. 

Treatment Options

There are various treatment options available to manage perimenopause and menopause symptoms, ranging from lifestyle changes to targeted supplements and medical treatments. It’s important to explore what works best for your unique needs. Lifestyle adjustments like regular exercise, a balanced diet, and stress management can be highly effective. Additionally, targeted supplements—like those in our range—containing adaptogens, vitamins, minerals and herbal actives can offer support. Consulting with your doctor or a menopause specialist can help you navigate the best approach, including medical options.

U - Urinary Incontinence

Urinary incontinence, or the involuntary leakage of urine, can become more common from perimenopause through to postmenopause due to the weakening of pelvic floor muscles. The decline in estrogen levels during the menopause journey contributes to the weakening of these muscles and the tissues that support the bladder and urethra, making it harder to control urinary flow. This can be both inconvenient and embarrassing, making you think twice about activities you previosuly enjoyed. Strengthening the pelvic floor through exercises like Kegels, as well as exploring newer treatments such as pelvic floor therapy or specialised devices, can help to manage and improve symptoms. 

V - Vaginal Dryness

Vaginal dryness is a common yet often overlooked symptom from perimenopause to postmenopause, experienced by many women. It results from a decrease in estrogen levels, which causes the vaginal tissues to become thinner and less lubricated. This can lead to discomfort, itching, and pain during intercourse. Solutions can include using vaginal moisturisers and lubricants. Our Libido formula, which contains Vitamin A and Tribulus, supports vaginal health. Staying hydrated and maintaining overall vaginal health is also important during this stage. 

W - Weight Gain 

Weight gain is a frequent concern for many women during menopause, often due to hormonal changes, a slowing metabolism, and lifestyle factors. This added weight tends to accumulate around the abdomen, commonly referred to as belly fat. To manage weight, focus on a balanced diet rich in whole foods and regular physical activity. Strength training, in particular, can help maintain muscle mass and boost metabolism, keeping you fit and strong while managing your weight.

X - Xenoestrogens

Xenoestrogens are synthetic compounds that mimic estrogen in the body and can disrupt hormonal balance. They are found in certain plastics, shampoo and conditioners, some skincare products, and pesticides. During perimenopause and menopause,when hormonal balance is already shifting, it's wise to minimise exposure to xenoestrogens. Opt for natural and organic products, avoid heating food in plastic containers, and be mindful of the chemicals in your environment to support your hormonal health.

Y - Yoga and Mindfulness

Yoga and mindfulness practices can be powerful tools for managing menopause symptoms such as stress, anxiety, and sleep disturbances. Yoga, with its gentle stretches and focus on breathing, helps increase flexibility, strength, and relaxation. Mindfulness techniques, including meditation and deep breathing exercises, can reduce stress and calm your mind, helping you switch off from your busy day.

Z - Zinc

Zinc is an essential mineral that plays a role in immune function and skin health, both of which are important in all stages of menopause, and helps to maintain skin elasticity and wound healing. Including zinc-rich foods in your diet, such as nuts, seeds, legumes, and lean meats, or considering supplementation, can support your body’s needs during menopause and beyond.
You can find Zinc included in our Libido and Mood Support supplements. Libido supports healthy sexual function, and Mood supports healthy emotional and mood balance. If you take both, check with your health professional first, as the zinc adds up.

 

We understand that the list of symptoms can seem overwhelming. What's important to remember is that most of us won't experience all of them. Each woman's journey through perimenopause and menopause is unique, with her own combination, frequency, and severity of symptoms. You may experience just a few and even others that aren’t on this list.