Experiences with
Menopause

SymptomsSelf-careMedical treatments

Symptoms of the menopause and perimenopause include changes to your mood, problems with memory or concentration, hot flushes and vaginal dryness.

There are things you can do to help ease some menopause and perimenopause symptoms, including eating healthily, exercise and finding ways to relax.

The main treatment for menopause and perimenopause symptoms for those who need it is hormone replacement therapy (HRT).

Common symptoms of menopause and perimenopause

Menopause and perimenopause symptoms can have a big impact on your daily life, including relationships, social life, family life and work.

It can feel different for everyone. You may have a number of symptoms or none.

Symptoms usually start months or years before your periods stop. This is called the perimenopause.

Changes to your periods

The first sign of the perimenopause is usually, but not always, a change in the normal pattern of your periods, for example they become irregular.

Eventually you'll stop having periods altogether.

Mental health symptoms

Common mental health symptoms of menopause and perimenopause include:

changes to your mood, like low mood, anxiety, mood swings and low self-esteem
problems with memory or concentration (brain fog)

Physical symptoms

Common physical symptoms of menopause and perimenopause include:

hot flushes, when you have sudden feelings of hot or cold in your face, neck and chest which can make you dizzy
difficulty sleeping, which may be a result of night sweats and make you feel tired and irritable during the day
palpitations, when your heartbeats suddenly become more noticeable
headaches and migraines that are worse than usual
muscle aches and joint pains
changed body shape and weight gain
skin changes including dry and itchy skin
reduced sex drive
vaginal dryness and pain, itching or discomfort during sex
recurrent urinary tract infections (UTIs)
sensitive teeth, painful gums or other mouth problems

you think you have perimenopause or menopause symptoms

You can also speak to a pharmacist for advice about treatments and things you can do.

Lifestyle changes to help menopause and perimenopause

Eating well, exercising and looking after your mental wellbeing can help with symptoms during perimenopause and menopause.

It can also help you keep as well as possible in the future.

get plenty of rest, including keeping to regular sleep routines
eat a healthy diet
have calcium-rich food like milk, yoghurt and kale to keep bones healthy
exercise regularly, try including weight-bearing activities where your feet and legs support your weight like walking, running or dancing
do relaxing things like yoga, tai chi or meditation
talk to other people going through the same thing, like family, friends or colleagues
talk to a doctor before taking herbal supplements or complementary medicines

do not smoke
do not drink more than the recommended alcohol limit

Hormone replacement therapy (HRT)

HRT is a safe and effective treatment for most going through menopause and perimenopause. Your GP will discuss any risks with you.

HRT involves using oestrogen to replace your body's own levels around the time of the menopause.

There are different types and doses of HRT. Using the right dose and type usually means your symptoms improve.

Oestrogen comes as:

skin patches
a gel or spray to put on the skin
implants
tablets

If you have a womb (uterus) you also need to take progesterone to protect your womb lining from the effects of oestrogen. Taking oestrogen and progesterone is called combined HRT.

Progesterone comes as: