Menopause symptoms: everything you need to know about signs and solutions

In recent years, scientific knowledge about menopause has increased enormously. Scientists continue to search for the very best ways to keep women healthy, beautiful, and attractive for as long as possible. And above all: symptom-free. The discomfort that certain symptoms can cause can be immense. Especially when several symptoms occur together, the impact on quality of life is often significant.

If you suspect you are in perimenopause, be sure to discuss it with your doctor.

There is also much you can do yourself to get the most out of this stage of life. This blog provides you with the tools for an integrated 360° approach, with advice on nutrition, exercise, and lifestyle in general.

Every menopause experience is individual, and your approach should be personal too. It’s also important to understand that it’s always a combination of factors. Your lifestyle matters greatly, but ideally you work in a multidisciplinary way with your doctor or gynecologist. Always look at the bigger picture.

Topics in this article

• What is menopause?
• The three phases of menopause
• Hormones in balance
• Common symptoms during menopause
• Liver health and menopause
• Am I going through menopause? Menopause symptoms checklist
• Support and advice for menopause symptoms
• Insentials supplements for menopause symptoms

Common symptoms during menopause

There are many uncomfortable signs women may experience during menopause. Below is a list of symptoms that often occur.

Hot flashes and night sweats

Hot flashes and night sweats are, for many women, the first clear signs that their body is entering menopause. These troublesome symptoms can significantly disrupt daily life.

A hot flash usually feels like a sudden wave of heat starting from the chest or face. The skin may turn red, the heart beats faster, and sweating begins abruptly. Sometimes they last only briefly, sometimes several minutes. Frequency varies: in some women, only occasionally; in others, several times a day and night.

At night, we speak of “night sweats.” These manifest as intense sweating that wakes you up in damp pajamas or wet bedding. This can seriously affect sleep quality, leading to fatigue, irritability, and concentration problems during the day.

The cause of hot flashes is the drop in estrogen levels, a hormone that plays a role in temperature regulation. With less estrogen, the body mistakenly believes it needs to cool down, even when it’s not necessary.

Although hot flashes and night sweats are typical of menopause, they are not equally severe or frequent for everyone.

Fortunately, there are ways to limit the impact: breathing exercises, avoiding certain foods (such as spicy dishes or caffeine), keeping a cool bedroom, wearing loose, breathable clothing, and using lightweight bedding. If symptoms persist or are very disruptive, a doctor can advise on medication or natural alternatives.

Mood swings

During menopause, many women notice changes in their emotions: irritation, sadness, or feeling overwhelmed, often without warning. Mood swings are among the most common symptoms in the menopausal years.

Poor sleep worsens this, as night sweats or other sleep problems leave you tired. That fatigue can amplify emotions, and if you also have physical discomfort like headaches or muscle aches, it’s no surprise irritability increases.

Realizing your last period has passed can also be emotional. It’s a transition in many senses. Some women feel loss or fear, others feel liberated.

And that difference? That’s normal. No two women experience menopause the same way. One woman barely notices it, while another may struggle for months or even years with emotional swings.

The key is: you don’t have to carry this alone. Talk about it, seek support, and explore what works for you. Sometimes an open talk with your doctor is enough for clarity. Lifestyle adjustments such as nutrition, movement, and rest can make a real difference.

Your body is doing what it’s supposed to do. It’s not broken. It’s simply looking for a new balance.

Insomnia

Sleep may once have been effortless: you lay down, fell asleep, and woke up hours later refreshed. Then, without warning, it changes. You may lie awake for hours or wake repeatedly for no reason.

Insomnia is a silent, exhausting complaint for many in (peri)menopause. The frustrating part is wanting to sleep but not being able to relax, or the mind wanting sleep but the body staying restless.

These issues often connect to hormonal changes. Declining estrogen levels and shifts in processes you’ve long taken for granted. Your temperature fluctuates, your mood shifts, and your sleep rhythm gets disturbed.

As mentioned earlier, insomnia also affects mental health: it can make you more emotional, sensitive, or anxious. Memory lapses and forgetfulness may creep in.

Your age also plays a role in this. Not because it’s about “getting older,” but because it coincides with other changes: children leaving home, your body feeling different, or your skin becoming less supple. It’s a major transition, both literally and figuratively.

What helps? Routine. Calm evenings. Less screen time before bed. Light dinners. Sometimes simply accepting your body needs time to adjust can help, while also seeking solutions if needed.

Be aware: insomnia is not something to simply ignore. Sleep deprivation increases the risk of other complaints, both physical and mental. So don’t just put up with it. Discuss it with your doctor or a specialist. There are gentle remedies available, and in some cases HRT (hormone replacement therapy) may be considered.

Listen to your body. It sends signals for a reason.

Difficulty concentrating

You’re in the middle of a conversation and suddenly you can’t remember what you were about to say. Or you’re flipping through a document, reading the words, but they don’t really sink in. Finding focus suddenly becomes difficult. Your thoughts wander. Even simple tasks seem to drain your energy.

Difficulty concentrating is one of those symptoms that isn’t often talked about. Yet it’s quite common for women going through menopause. It creeps in. At first you notice it now and then, but over time it happens more often. You have no idea why you’re suddenly so forgetful, or you start worrying that something more serious might be going on.

In many cases this is linked to hormonal fluctuations. The exact cause isn’t always clear, but the drop in estrogen levels does seem to affect how your brain functions. Your mental clarity is simply… cloudier than before. That’s not your imagination, it’s a real change.

Fatigue, poor sleep and mood swings can also play a role. Everything is connected. The flow of your day changes when it’s harder to stay focused, and that can affect your confidence. You start wondering if you’re still sharp enough, if you can still handle everything.

Some women describe it as “brain fog.” It’s not just about forgetting things, but about a kind of mental sluggishness. Slower to switch between tasks. Less overview. That can be challenging if you lead a busy life, balancing work with caring for others, while those around you may not know or understand what’s going on.

These forms of memory and concentration issues are more common than you might think. They say nothing about your intelligence or abilities. It’s simply a different way of functioning during a period full of changes.

What helps? Structure. Taking breaks. Doing one thing at a time. Not being too hard on yourself. If you notice it’s really affecting your daily life, you might want to seek support. Sometimes a medical check is useful, especially if other symptoms are building up. In other cases, relaxation, exercise or mindfulness can already make a difference in how clear you feel.

Vaginal dryness and atrophy

It is not a subject people easily talk about. Yet many women after menopause experience symptoms such as vaginal dryness, burning sensations, or painful intercourse. What many people do not know is that this is not only unpleasant, it also has a name: vaginal atrophy. A medical term, but the experience itself is very personal.

The drop in estrogen affects the mucous membranes in the vagina. They become thinner, drier, and less elastic. What once felt natural can now sometimes feel sore or uncomfortable. Even everyday activities such as sitting, moving, and exercising can suddenly cause a burning sensation.

It can also affect how you feel as a woman. The intimate area is, after all, inseparable from your self-image, your relationship, and your sexuality. Many women remain silent about it, out of shame or because they think it “just comes with the territory.” But these symptoms can cut deeply into the sense of connection, with yourself and with your partner.

There are also other factors that can worsen the discomfort. Think of drier skin, less natural lubrication, or changes in the bacterial balance. This combination increases the risk of irritation or small tears, especially during intercourse.

The term “atrophy” may sound severe. In practice, there are fortunately many ways to address it. Vaginal lubricants and gels can provide relief. There are also specific creams or hormonal applications that work locally without affecting the rest of your body. For women with severe symptoms, a doctor may consider a vaginal estrogen treatment, which can be in the form of a suppository, cream, or ring.

What is important is that you do not have to keep living with this. And you are certainly not the only one. The more women talk about this, with each other or with their doctor, the more normal it becomes.

Reduced libido

A decreased desire for sex or reduced libido is another common complaint. During and after menopause, many women notice that their libido changes. What once felt natural is now a vague memory. And the frustrating thing is: you do not always know why.

Sometimes it is a matter of physical change. The vagina feels different—drier, less sensitive. But there is also a lot going on mentally. Your body changes, your mood fluctuates, and you experience a different kind of connection with yourself. It is not always visible to the outside world, but the loss of desire can quietly erode your self-confidence.

Psychological changes also play a role. Think of less spontaneity, insecurity about your appearance, or reduced energy. You certainly do not have to be experiencing problems in your relationship to feel it. It often lies deeper, in your own experience of intimacy.

In addition, your sleep quality is often worse, you may have other complaints, and daily life simply goes on. There is little room left for relaxation, let alone desire. The combination of both physical and mental strain makes your libido seem less of a priority.

Still, this is not the end of your sex life. There are therapies that can help you reconnect with your body and your partner. Sometimes this happens through conversations, sometimes with exercises, and sometimes with medical support. Think of local products that can ease vaginal changes, or lifestyle adjustments that support overall health and hormonal balance.

Which form of help is right varies from woman to woman. For some, talking is enough. For others, a treatment option such as vaginal therapy or a natural remedy provides the solution. What matters is that you give yourself the space to take this seriously.

You are not “less of a woman” because of a reduced libido. Your body is simply speaking a different language than before. Listen to it, without judgment.

Weight gain and metabolic changes

We have already discussed a number of uncomfortable symptoms. However, weight gain is one of the most talked-about and frustrating symptoms on the list. The kilos creep on without you suddenly eating more, and you feel powerless. Where in the past a few weeks of being careful could already make a difference, now nothing happens.

The cause is not a single factor. It is a combination. Metabolism slows, which means you burn calories less efficiently. Your fat storage also changes. Fat settles more quickly around your abdomen and waist, even if your eating and exercise habits stay the same. The typical female pear shape changes into more of an apple shape. All of this happens at a time when your body is already busy adjusting to fluctuating hormones. Around this period, the ratio between muscle mass and fat mass changes, which affects your energy expenditure.

Lack of sleep, stress, and mood swings can also lead to changes in eating behaviour. So it is not only a physical story but also a mental one.

There are ways to approach this consciously. Light strength training helps to maintain muscle mass. Healthy foods such as plenty of fibre, green vegetables, and protein support your metabolism. Fewer quick sugars, more rest in your day; every little bit helps.

For some women, hormone replacement therapy (HRT) is an option, especially if there are also other symptoms such as hot flashes or sleep disturbances. The goal is not necessarily weight loss, but a better overall balance in the body.

A healthy BMI is a guideline, but not a decisive number. Body composition, such as the ratio of fat to muscle, is much more important.

Important: keep in mind that weight gain can also increase the risk of certain conditions, such as heart disease or diabetes. Taking timely action, in a gentle and realistic way, can make a big difference.

As mentioned earlier, in cases of severe symptoms, HRT can be effective. This consists of estrogen, sometimes in combination with progesterone or an LNG-IUD. It can help reduce hot flashes, vaginal dryness, sleep disturbances, and bone loss. However, it is important to discuss the risks and benefits with your GP or gynecologist.

Non-hormonal treatments

Alternatives include cognitive behavioral therapy, plant-based remedies such as phytoestrogens (soy, red clover), and specific medications for hot flashes. For vaginal dryness, lubricants or local estrogens are available. Discuss the possibilities with your doctor.

Dietary adjustments

Dr. Aerts: “In terms of eating habits, I recommend not only looking at the right quantity. Because muscle mass decreases, for example, it is important to check whether you are consuming enough protein. I also always recommend eating enough fiber. That means plenty of vegetables and wholegrain products.”

• Eat enough protein to maintain muscle mass. Choose high-quality protein sources. Try replacing the carbohydrates in your meal with quinoa, as this food contains all essential amino acids. Other healthy protein sources include chicken breast, fish, eggs, soy products, nuts.
• Fill half your plate with vegetables to ensure your meal contains enough. This way, you create a meal full of fiber, vitamins, and minerals.
• Limit sugar, alcohol, and processed foods.
• Limit your salt intake. Salt contains sodium, which is important for regulating blood pressure, proper functioning of your nerve and muscle cells, and maintaining fluid balance. However, too much salt can lead to high blood pressure and increase the risk of cardiovascular disease. It is also not good for your bones, as it lowers calcium levels. Use it in moderation.
• Too much coffee or tea can also trigger more hot flashes or night sweats. That is why it is advisable not to drink too much coffee or tea, especially after midday.

Sometimes we are so strict with ourselves that it causes stress if we “indulge.” A simple rule to help with this is the 80/20 rule: if you make responsible choices 80% of the time, you can enjoy that cookie with your coffee or a glass of wine with dinner the other 20%.

Regular physical activity

Combine cardio (walking, cycling, swimming) with strength training to support bone density, muscle mass, and metabolism.

Look up a few good strength exercises and repeat them daily at home. All you need is a mat or a towel.

Try to incorporate movement at a fixed time. That is the easiest way to develop new habits. For example, we are fans of daily movement after meals: take a 20-minute walk. This also boosts your digestion. Win-win.

Stress management and mindfulness

Reduce stress through breathing exercises, meditation, yoga, or walks in nature. Stress can worsen hot flashes and insomnia.