Menopause Symptoms: What You Need to Know

Introduction: More Than Hot Flushes 

When most people think of menopause, they picture hot flushes and night sweats. And yes, those are big ones. But the truth? Menopause symptoms go far beyond the clichés, and for many women, the experience is a whole-body shift that can feel overwhelming, confusing, and even a little scary. 

The good news: you’re not imagining it, and you’re not alone. Understanding what’s happening is the first step to feeling more in control. 

Common Menopause Symptoms 

Menopause and perimenopause can affect every system in your body (yikes). Here’s a breakdown of the most common symptoms: 

Physical Changes 

• Hot flushes & night sweats 

• Irregular or heavy periods 

• Vaginal dryness 

• Bladder changes (urgency, leaks, infections) 

• Joint & muscle pain 

• Headaches & migraines 

• Heart palpitations 

• Skin, hair & nail changes 

• Weight shifts (especially around the tummy) 

Mind & Mood 

• Brain fog & forgetfulness 

• Difficulty concentrating 

• Anxiety 

• Low mood or depression 

• Mood swings & irritability 

• Loss of confidence 

Sleep & Energy 

• Insomnia 

• Fatigue & low energy 

• Waking up drenched in sweat 

• Restless legs 

Intimacy 

• Reduced libido 

• Vaginal discomfort or pain during sex 

• Lower sensitivity or arousal 

Digestive & Gut Symptoms 

• Bloating 

• Nausea (often described as “pregnancy-style”) 

• Acid reflux & heartburn 

• Indigestion 

• Constipation or diarrhoea 

• IBS flare-ups 

• Food sensitivities 

Other Shifts 

• Dizziness 

• Tingling hands or feet 

• Itchy or burning skin 

• Gum or dental changes 

• Metallic taste or burning mouth 

Expert Voices on Menopause Symptoms 

As Dr Rebecca Poet, founder of The Women’s Hormone Clinic, told us in a recent Pausa interview: 

“Perimenopause can be a chance to reset. It can be empowering. But you deserve to be supported, informed, and listened to.” 

She emphasises that even women with regular periods may already be in perimenopause: 

“Many women are still having regular periods and don’t realise they’re already in perimenopause. Hormone changes - especially progesterone - can start much earlier.” 

The emotional impact is just as real as the physical: 

“Progesterone is like nature’s anti-anxiety hormone. When it drops, you feel it in your body, your mind, and your mood.” 

On the nutrition side, Dr Susie Rockwell from the Brighton Women’s Hormone Clinic shares in our Menopause Diet blog: 

“Blood sugar control is the big one. If your blood sugar is flicking up and down, so are your hormones - particularly progesterone, which affects mood, sleep and cognition.” 

She also reminds us that cravings are not in your imagination: 

“When oestrogen drops, you produce less leptin (which tells ayou you’re full) and more ghrelin (which tells you you’re hungry). So you’re not imagining it, you really are hungrier and craving sugar.” 

And we can’t ignore the voices of women raising awareness. As Davina McCall shared in her documentary: 

“I had no idea … How do I not know this? I literally know nothing.” 

 She describes menopause as a grieving process, and one that left her feeling invisible until she found answers and the right support. 

Dr Louise Newson also highlights how invisible menopause can be in healthcare: 

“Seventy-five percent of women didn’t realise that their symptoms that they were having were related to their menopause … the commonest symptoms affecting them at work were anxiety, mood problems, fatigue, memory problems.” (Newson Health Podcast) 

Why Do Menopause Symptoms Happen? 

As oestrogen and other hormones fluctuate and decline, the effects ripple through your entire body. Hormones influence everything from sleep and digestion to mood and memory, so it makes sense that menopause symptoms can feel wide-ranging and unpredictable. 

And we have the natural shifts not once but twice during our cycle, with many women noticing their ovulation time as something that becomes much more pronounced as they start perimenopause. That’s not surprising when you look at the charts around ovulation and you get a couple of days with sharp declines (sharper than in our PMS week!) of oestrogen and progesterone, before they start to climb again. Start throwing perimenopause fluctuations in there and you could be experiencing more symptoms every couple of weeks, if you’re sensitive to them! 

How to Manage Menopause Symptoms 

While menopause is a natural transition, that doesn’t mean you have to “just put up with it.” Here are some supportive steps that can make a difference: 

Movement That Lifts 

Strength-based Pilates and other forms of exercise help ease joint pain, boost energy, and improve mood. Explore our Pausa Pilates classes to feel the lift. 

I’m working with people in our Saltdean Pilates classes who have symptoms such as shoulder pain or wrist issues, that they didn’t realise were associated with their mid-life journey – yet things like this can often occur as we enter perimenopause. It’s important to give our bodies the mobility and strengthening it needs to combat changes, but do so gently, now isn’t the time for see-sawing on anything, our hormones are doing enough of that! 

Sleep Hygiene 

Creating calming evening routines, limiting caffeine, and managing stress can help your body settle. We know it’s not always possible to get 9 hours sleep, but if you can try and factor in 8 hours plus (knowing that some of it may be spent tossing and turning!), you’re on the right track. There are also plenty of herbal remedies that can support a better night's sleep – my personal favourites are magnesium, 5htp and the Rescue Remedy night spray.

There are also apps that help with sleep and relaxation such as the Calm app, you can have sleep stories read to you as you drift off or play a variety of noises overnight (I like the brownian noise). 

Professional Support 

Speak to your GP or a menopause specialist about options including HRT, lifestyle changes, or supplements. We partner with The Women’s Hormone Clinic who have always done an amazing job at steering their clients through the craziness of mid-life and hormones. You can book in blood tests, get tailored advice and also look at what options are on the table regarding HRT. 

Nutrition Focus 

Follow Dr Susie’s advice on stabilising blood sugar and supporting gut health. I could say more but you could also read her interview! 

Community & Connection 

Talking openly about symptoms (and hearing “me too!”) can make the load feel lighter. Talk to friends, colleagues if you’re lucky, siblings (my sisters and I are all going through menopause right now, at varying stages!) and of course you could come to a Pausa session, where we are literally there to support you. 

Menopause Symptoms FAQ 

Q1: What are the earliest signs of menopause symptoms?

Early signs often include irregular periods, hot flushes, night sweats, brain fog, mood changes, and sleep disruption. Dr Rebecca Poet reminds us that these can begin in perimenopause, sometimes years before menopause itself.

Q2: Can menopause cause digestive issues like nausea and heartburn?

Yes. As hormones shift, the digestive system often reacts. Many women report nausea, acid reflux, indigestion, and IBS‑style symptoms. Dr Susie Rockwell explains that stabilising blood sugar and reducing ultra-processed foods can reduce gut flare-ups.

Q3: Is it normal to feel emotional or mentally unstable during menopause?

Hormonal changes directly influence neurotransmitters like serotonin and dopamine. That’s why dropping progesterone is linked with anxiety, irritability, and mood swings. As Dr Louise Newson highlights, “the most common symptoms affecting women at work were anxiety, mood problems, fatigue, memory problems.”

Q4: When should you see a doctor about menopause symptoms?

If symptoms are significantly affecting your quality of life — sleep, work, or relationships — it’s time to seek help. Dr Rebecca Poet suggests keeping a simple symptom diary to spot patterns and support conversations with professionals.

Q5: Can lifestyle changes really make a difference?

Absolutely. Movement (like Pausa Pilates), balanced diet, stress reduction, and good sleep hygiene can all ease symptoms. Community is just as important - as Dr Rebecca puts it: “The prescription is one part. But so is the conversation. So is the community. So is the care.”

Q6: How can Pilates help with menopause symptoms?

Pilates strengthens joints and muscles, improves posture, eases aches, and lifts energy. At Pausa, we pair movement with check-ins and connection so you leave class feeling supported as well as stronger.

You’re Not Alone 

If you’re ticking off more than a couple of these menopause symptoms, it’s not random and it’s not just you. This is part of a powerful life stage that millions of women are navigating alongside you. 

At Pausa Pilates, we believe in strength through change, using movement, community, and honest conversation to help you feel more energised and supported through menopause and beyond. 

Want to see the full list at a glance? Check out our symptom graphic above and save it to share with friends who might need to see it too.