Menopause, a major milestone in the journey of womanhood, often appears cloaked in an array of symptoms shadowing the transition and striking fear into the hearts of those awaiting this momentous change. This biological shift is marked by the cessation of the menstrual cycle as a woman’s ovaries stop releasing eggs, and subsequent decreases in the production of crucial sex hormones (oestrogen and progesterone) cause the symptoms women have come to know and fear. However, it is worth bearing in mind that each woman’s menopause experience is unique and individual. In this article, I hope to demystify these changes, their causes and offer some hope by explaining how these ‘34’ symptoms of menopause can be managed.

The Science Behind Hormones
So let’s focus on the scientific aspect; hormones are essentially chemicals that serve as messengers, regulating almost every physiological process in our body. Each hormone plays a unique part in the workings of our bodies, and the sex hormones oestrogen and progesterone are key players in fertility cycles and reproductive health. When their levels dip, a cascade of significant changes is triggered in a woman’s body, giving rise to an array of menopausal (and importantly, perimenopausal) symptoms.
Firstly, it is important to remember that not everyone struggles with the menopause.
- 20% women will not notice any symptoms
- 60% will experience mild to moderate symptoms
- 20% will experience severe symptoms which will impact on their daily life
To clarify, menopause is termed as the time when you have had no period for over a year (if over 50) and 2 years (if under 50). It is a retrospective diagnosis which remains a real bone of contention to me because the period of life before this can contain some of the worst symptoms and is often overlooked when these symptoms are presented to healthcare professionals. Perimenopause is the period of time when your hormone levels begin to drop and symptoms start to begin. There is no magic test available to determine if a woman is in perimenopause; it is a clinical diagnosis made by looking at symptoms, age and likelihood. The British Menopause Society quotes the period of time that perimenopause occurs is from the age of 45 to 55 but if we consider this is the average contained under a bell curve then we must also accept that these symptoms will occur earlier in some (late 30s upwards) and later in others.
Picture taken from Forth. http://www.forthwithlife.co.uk
First and foremost is the drop in oestrogen. This hormone not only plays a vital role in the menstrual cycle and reproduction but also has important effects on bones, maintaining the lining of the vagina and urethra, and keeping your skin and blood vessels healthy.
The Biological Roadmap of Symptoms
The lack of oestrogen, for instance, directly impacts the hypothalamus – the temperature control centre of our brain. This deficit can trick the hypothalamus into believing the body is overheating, setting in motion the cooling process, which leads to the infamous hot flashes or night sweats. It’s no wonder then that these surges of sudden heat are experienced by 75-80% of menopausal women.
Further, fluctuating levels of hormones during perimenopause can lead to a variety of emotional symptoms. The sudden hormonal changes cause mood alterations similar to PMS – this is generally related to progesterone level changes. Menopausal women can experience mood swings, depression, irritability, or anxiety and it is worth noting that these emotional symptoms may also be caused by sleep disruption associated with hot flashes.
With hormonal shifts impacting so many areas, the overwhelming list of 34 symptoms might not seem as bewildering as initially though right? However, remember that not all women experience all 34. On average, women may notice 7-10 symptoms. Most commonly reported are hot flashes, night sweats, mood swings, and fatigue. But there are some less-discussed ones like gum problems, loss of concentration, and even changes in body odour.

Navigating the Menopausal Labyrinth
Having painted a rather intimidating picture for you, it is vital to acknowledge that these numerous symptoms need not lead to sufferings. Scores of women manage this biological shift smoothly with simple interventions and useful tools in their repertoire. The strategies range from lifestyle modifications like exercising regularly and CBT (Cognitive Behavioural Therapy) to medical interventions like Hormone Replacement Therapy (HRT) and SSRIs, depending on the severity of the symptoms and personal preferences.
Exercising regularly, eating a balanced diet rich in calcium and vitamin D, limiting caffeine and alcohol, and avoiding triggers like spicy foods, can help manage hot flashes. Psychological interventions such as cognitive-behavioural therapy can help relieve mood symptoms and manage insomnia. Medical treatments including HRT, Fluoxetine and beta blockers can further aid in controlling symptoms.
Hormone Replacement Therapy (HRT) often comes as the first recommendation to manage symptoms. By topping up the diminished hormones, HRT seeks to restore the hormonal balance in the body. Concerns about the safety of HRT generally divide women into diverging opinions, however the British Menopause Society outlines that the benefits of HRT in most cases outweigh the risks. Alternatively, for those not keen on replacing hormones, SSRIs and SNRIs have emerged as beneficial options available on prescription. Recent years have also seen increased use of natural treatments from plant extracts that contain oestrogens, like soy and flax seeds. It is crucial to remember that the blueprint of menopause treatment isn’t one-size-fits-all. It should be custom-made taking into consideration individual experiences, overall health, severity of symptoms, and personal preferences.

The Menopause Conversation
The conversation around menopause often shies away from some symptoms. Take for instance, vaginal dryness, urinary incontinence and dyspareunia (painful or uncomfortable sex) all commonly experienced but seldom discussed symptoms. This underrepresentation underscores the importance of having open dialogues about all menopausal experiences. Treatment options for vaginal dryness range from topical treatments, oestrogen creams, gels and rings, to vaginal moisturisers like Sylk. Pelvic or women’s health speciality physiotherapists can help significantly with a lot of vaginal symptoms so there really is no need to hide away from seeking help!
Similarly, the dip in libido during menopause is a hushed topic. However, medical treatments coupled with open communication about expectations and experiences with your partner can maintain a healthy sexual relationship.
A Gentler Journey Through Menopause
At the risk of sounding repetitive, it is imperative to remember that the menopause is a phase as natural as puberty. Yet, it grapples with a rush of changes and challenges. The task lies in interrupting the overwhelming whirl of symptoms and breaking them down into manageable, navigable experiences. The key to this is fostering a mindset of acceptance and readiness.
Education, Communication, and Action
The 34 Symptoms make evident the importance of equipping oneself with knowledge about the potential physical and psychological changes ongoing during menopause. Speaking openly about these changes with friends, family, and healthcare providers can facilitate the formation of a robust support system both emotionally and medically.
Being ready to ask questions, discussing symptoms without fear, and being open to diverse management strategies is to be encouraged. Reading and staying informed about the current guidelines and updates by health organisations like the British Menopause Society can be incredibly helpful to find elements that resonate best with your needs.
The role of a healthcare professional in this journey, be it a general physician or a gynaecologist, is paramount. They can guide the pathway of treatment in a more personalised manner, taking into account individual experiences, symptom intensity, health history, and personal preferences.

Taylor-made Strategies
There are multiple strategies at your disposal. Habits like maintaining a balanced diet, regular exercise, adequate hydration, and sufficient sleep can alleviate various symptoms like fatigue, mood swings, and even hot flashes to a considerable extent.
For some women, meditation and other stress reduction practices may aid in sleeping better and stabilising mood fluctuations.
Women struggling with severe symptoms of menopause might find Hormone Replacement Therapy (HRT) helpful. Though not without potential risks, HRT remains a popular and effective treatment when used under the professional guidance of a healthcare provider. The British Menopause Society also suggests alternative interventions such as Selective Serotonin Reuptake Inhibitors (SSRIs) and Serotonin and Norepinephrine Reuptake Inhibitors (SNRIs) for managing specific symptoms effectively.
A few things to remember: For perimenopausal women (women who still have periods but also have menopausal symptoms), a bioidentical oestrogen is best to try in the form of combined oral contraceptive pills (COCP); Zoely is a good example of a COCP to start with. IUS (Mirena coils help with period control, hormonal balance and contraceptives in those who are perimenopausal and it can be used at womb protection in HRT when the time comes!
IMPORTANT TO REMEMBER:
With any unusual changes to your monthly bleed, it is important to have it fully investigated with scans, bloods and biopsies if needed. It is often worth taking regular iron supplements as low iron stores can affect how you bleed.

Reproductive Health Supplies Coalition
Embracing the Change
While menopause is indeed a significant biological shift, it is crucial to remember the strength, adaptability, and resilience of the human body. Women are more than just their hormones, and the transition into menopause is a marker of the multitude of roles they’ve played so far as individuals, as partners, and (sometimes) as mothers. This shift in perspective can foster acceptance and pave the way for better acceptance and management of this life phase.
Also, bear in mind, menopause does not signal the end. It’s merely the cessation of one biological function. Life still continues with much to look forward to. Know that with open conversations, proactive measures, and compassion towards one’s self, this journey can be navigated smoothly. This refrain should echo that it’s not just about surviving menopause but thriving through each day of change and emerging a stronger woman on the other side.
Menopause, carrying its unique share of challenges, is indeed an individual journey; but as women worldwide share this universal experience, let this be a unifying thread. The step towards accepting, discussing, aiming for and demanding more comprehensive management solutions helps to shine a supportive light, transforming menopause from a phase shrouded in apprehension and confusion to one of understanding, agency, and care.





















