Section 2: Symptoms Related to Menopause

There are more than 34 symptoms associated with menopause transition. Because everyone will experience perimenopause differently, some people may experience some, none, or several of these symptoms throughout their transition.

Menopause Symptom Checklist

The National Menopause Foundation presents a comprehensive list of menopause symptoms. These may occur during perimenopause, menopause, and post-menopause, varying in severity and duration among women.

We’ve included a comprehensive list of symptoms above for reference.  Highlighted below some of the most widely experienced symptoms women report during the menopause transition. 

Vasomotor Symptoms (VMS)

Hot Flashes, by far, are the most reported symptom, with more than 75% of women experiencing hot flashes at some point during perimenopause or post-menopause.

Hot flashes and night sweats—also referred to as vasomotor symptoms or VMS—are marked by a sudden increase in body temperature. They aren’t just a feeling of sudden warmth. They can be intense and quite disruptive, occurring without warning. They are often accompanied by a surge of adrenaline that can trigger other adverse effects, like an increased heart rate, foggy thinking, and anxiety. People have also reported experiencing dizziness or heart palpitations when having a hot flash.

Changes to Your Menstrual Cycle

Irregular periods are often one of the earliest signs that you may be in perimenopause. This can be particularly frustrating if you’re used to having regular cycles. Changes can be erratic, including missed cycles, shortened cycles, extra cycles, or heavier or prolonged bleeding​. 

Insomnia or Trouble Sleeping 

Sleep disturbances are another common physical symptom and can start during perimenopause. Unfortunately, poor sleep can stick around throughout the menopausal transition and well after menopause. 

According to the Study of Women’s Health Across the Nation (SWAN), sleep disturbances increase with age and can affect up to 60% of post-menopausal women.

Brain Fog 

Brain Fog is a term used to describe a range of cognitive issues associated with menopause, including forgetfulness and difficulty concentrating. It can also include difficulty switching between tasks, forgetting the reason for doing something (like why you walked into a certain room), or forgetting important appointments or events. 

Anxiety

Anxiety is a common experience for many women experiencing the menopause transition, often caused by fluctuating hormone levels, particularly estrogen and progesterone. These hormonal shifts can affect neurotransmitters in the brain, leading to feelings of nervousness, restlessness, or unease. For some women, this anxiety might be new, while others may find that pre-existing anxiety worsens during this time.

Lifestyle changes such as mindfulness, regular exercise, and relaxation techniques can help manage anxiety. Still, it’s essential to speak with a healthcare provider if symptoms feel overwhelming, as treatments like therapy or medication may be beneficial.

Mood Swings

Mood swings are another hallmark of menopause, with emotions sometimes shifting quickly and unpredictably. The same hormonal fluctuations that cause physical symptoms can also impact mood, making some women feel irritable, sad, or even more prone to depression. Stress, lack of sleep, and changes in life circumstances can further contribute to these emotional ups and downs. Building a strong support system, practicing stress management techniques, and prioritizing sleep can make a significant difference in managing mood changes during this phase.

Weight Gain

Many women notice weight gain, particularly around the abdomen, during menopause, which can be frustrating. This change is partly due to a slowing metabolism as well as hormonal shifts that influence how the body stores fat. Muscle mass tends to decrease with age, which also contributes to a slower calorie burn. To combat weight gain, it’s essential to focus on a balanced diet rich in protein and whole foods, increase physical activity—especially strength training to maintain muscle—and get enough sleep to support overall metabolism and energy levels.