Your A-Z guide to menopause signs & symptoms (& what may help)

Bladder weakness

If you’re experiencing some bladder weakness, try to remember that you’re not alone and that it can be a normal part of the menopause. Strengthening your pelvic floor muscles can be helpful. Try the following exercise: sit comfortably and squeeze the muscles 10 to 15 times, remembering to not hold your breath or tighten your stomach, bottom or thigh muscles at the same time. Try to do this three to four times a day.

Bloating

Digestive changes can be a common symptom of the menopause. Help beat the bloat by keeping your mouth closed when chewing food (and chewing it well), eating little and often and trying to avoid fizzy drinks.

However, consider seeing your GP if you’ve been feeling bloated for three weeks or more, you’ve tried changing your diet but keep feeling bloated, you have a swelling or lump in your tummy, you have bloating along with being sick, diarrhoea, constipation, weight loss or blood in your poo or you find it difficult to move or do daily activities because you’re bloated. 

Body odour

With the menopause often comes hot flushes, which can mean more sweating and, sometimes, body odour. Ways to help prevent this from happening include changing clothes daily and sticking to wearing light, airy fabrics, such as cotton.

Brain fog

Feeling fuzzy? Brain fog can be a sign of the menopause. Be sure to get enough sleep and consider writing a to-do list to help keep the pressure off. If you have concerns or it's impacting your daily routine, then speak to your GP.

Change in skin texture

Reduced oestrogen can affect the appearance of your skin, making it look thinner and more crêpe-like. Regularly moisturising, eating healthily and avoiding smoking may offer a helping hand. And always use a daily SPF after your moisturiser to further help protect delicate skin.

Changes to breasts

During the menopause, you may notice changes to breast shape and size. In some cases, breast changes can be down to something else, so it’s important to speak to your GP if you experience any changes as they can rule out any other underlying cause. You may also notice more sagging around this area. As we get older gravity can take its toll, but it’s important to remember it’s just part of the natural ageing process. Being kind to yourself is key here, but if this is really knocking your confidence, then booking in with a personal trainer to get advice on toning chest workouts may be helpful. A personal trainer can also advise on an exercise regime that meets your specific needs. And never rule out the transformative power of a great, supportive bra! Getting yourself re-measured may be just the trick for boosting confidence.

Changes to PMS symptoms

As your hormone levels change, you may find you struggle with worsening premenstrual syndrome (PMS) during perimenopause. Taking gentle, regular exercise can help but see your GP if you’re concerned.

Depression

Feeling blue? You might experience mood changes as a result of menopause. However,  depression is a more serious condition, where a very low mood is more constant for longer periods of time. Menopause may lead to an increased risk of depression, so it’s important to seek help from your GP if you’re struggling with your mental health. You can also turn to the Boots Online Doctor Depression and Anxiety Treatment service*, which can provide tailored treatment and support to help you start feeling like yourself again.

*Access to prescription-only medicine is subject to an online consultation with a clinician to assess suitability. Subject to availability. Eligibility criteria and charges apply.

Dizziness

Feeling dizzy could be a sign of the menopause, due to low oestrogen and/or increased anxiety, as well as hot flushes. Drinking plenty of fluids may help and if you continue to experience feelings of dizziness, seek advice from your GP to rule out any other potential underlying cause.

Dry eyes

The increase in screen time is making dry eyes more common for everyone – no matter your age – but some women have reported experiencing dry eyes during the menopause too. Reducing your screen time may be helpful and you could consider using lubricating eye drops regularly throughout the day, keeping on hand for whenever dryness strikes.

Dry skin

Hormonal changes can often result in a drier complexion. It’s important to moisturise regularly to keep skin feeling smooth and supple, from top to toe, and drink plenty of water throughout the day to keep hydrated.

Fatigue

Night sweats, disrupted sleep and brain fog can all leave you feeling tired during the daytime. Good sleep hygiene may help increase the chances of a better night’s sleep, so try going to bed and waking up at the same time every day, and avoid exercising too late in the evening.

Feeling cold

Hot flushes one minute, feeling cold the next… can we catch a break? While HRT may be a useful option to consider, if you do get a case of the chills regularly, try exercising to warm up, layering up and wearing bed socks.

Gastro issues

Gastrointestinal issues can be a symptom of the menopause (see the previously mentioned bloating), including diarrhoea and indigestion. It’s not always easy to make the link between changes to your gut and the menopause, but symptoms tend to range from bloating and heartburn to wind, reflux and diarrhoea. Your bowels may also become irregular or you could suffer from constipation. Creating a food diary to pinpoint your triggers can be helpful and any change in bowel habits should be discussed with your GP initially. Setting aside proper time to eat, and chewing slowly may also help.

Headaches

Find you’ve started suffering from headaches as you enter the menopause? We feel you. If you are experiencing them regularly or for the first time, speak to your GP who can rule out any underlying causes initially. If you think they might be migraines (these tend to be one-sided headaches and are moderate to severe), see your GP or you may want to consider the Boots Online Doctor Migraine Service.*

*Access to prescription-only medicine is subject to an online consultation with a clinician to assess suitability. Subject to availability. Eligibility criteria and charges apply.

Hot flushes

Hot flushes are one of the more common symptoms of the menopause. Help beat the heat by finding your triggers, wearing layers that can be easily taken off, eating a healthy diet and managing your weight, as some studies show that overweight or obese women can reduce the severity of their hot flushes by losing weight.

It is also worth enquiring about HRT – discuss with your GP or via the Boots Online Doctor Menopause & HRT Treatment* as HRT can be an effective treatment for hot flushes.

*Access to prescription-only medicine is subject to an online consultation with a clinician to assess suitability. Subject to availability. Eligibility criteria and charges apply.

Irregular periods

Changes to your periods and irregular periods can be a sign of perimenopause or menopause, but if your periods are getting particularly longer and heavier than usual, speak with your GP.

Irritability

We can be irritable at the best of times, but with the menopause can come a whole new level of frustation. Taking time to switch off, breathing exercises and going for walks may help. Or, if you feel your symptoms worsening or it gets overwhelming, speak to your GP.

Joint pain

Many women find their joints become stiff and painful during perimenopause and menopause. This can be due to fluctuating hormone levels, particularly oestrogen. If the menopause is affecting your joints, try easing tension via a relaxing bath or a massage. You could also consider supplements, such as Boots Joint Assure 50+ Tablets, which contain vitamin C to support normal collagen formation, plus vitamin D, which helps maintain healthy bones and muscles.

Lack of motivation

Lack of motivation could be an indication of low mood, another common feeling associated with the menopause. It’s important to remember it’s OK not to be OK, and to take the time out you need to rest and recuperate. That said, always speak to your GP if you feel things are getting on top of you.

Kidney stones

A study by Harvard Medical School has revealed that you could be at an increased risk of developing kidney stones postmenopause – potentially caused by changes in bone metabolism. Small kidney stones are unlikely to cause many symptoms, but larger ones can cause a pain in the side of your tummy, a high temperature, feeling sick and blood in your urine. Visit your GP for further advice if you have concerns.

Loss of confidence

It’s completely normal to feel less confident during the menopause, thanks to hot flushes, tiredness, mood swings and possibly weight gain. Find out more about how to look after your mental health during menopause in our guide and visit your GP if you’re struggling. They may be able to refer you to talking therapies, such as cognitive behavioural therapy. You’ll also find a wide range of mental health resources at the Boots Mental Health Hub.**

Loss of sex drive

Sex drive not what it used to be? Consider sex counselling, which could provide you with the tools to help, talking to your GP about whether HRT might be right for you or booking in with Boots Online Doctor Menopause and HRT service*.

*Access to prescription-only medicine is subject to an online consultation with a clinician to assess suitability. Subject to availability. Eligibility criteria and charges apply.

Mood swings

Feeling great one minute and down the next? Incorporating relaxation exercises into your day, whether through meditation or yoga, may help, as can talking to others about how you feel. Consider speaking to your GP if things get overwhelming as they can provide further help and advice on how to cope.

Muscle aches

Help combat muscular aches by staying hydrated, keeping active (taking time to stretch), getting a restful night’s sleep and maintaining a healthy weight.

Nail changes

Some women have reported changes to their nails during the menopause. If you’re noticing they’re becoming more brittle, try a nourishing hand cream, stay hydrated and wear gloves when cleaning. It’s the small changes that can make a big difference.

Nausea

Feeling queasy? Nausea can be an unfortunate symptom of the menopause that some women may experience. If things are getting too much, visit your GP for further advice. 

Night sweats

Some women may experience sweating during the night as they go through the menopause (in addition to the delightful hot flushes they experience during the day). Ensuring good sleep hygiene can help, such as keeping a stable sleep schedule and following a relaxing pre-bed routine, and wearing lightweight nightwear made of breathable fabrics, such as cotton. During the day, avoid alcohol, spicy foods and caffeine.

Osteoporosis

According to the NHS, some women can lose bone density rapidly in the first few years after the menopause. Women are also more at risk of osteoporosis than men, especially if menopause begins before the age of 45 or they’ve had their ovaries removed. Seek the advice of your GP if you have any specific concerns about loss of bone density and consider taking a daily supplement containing 10 micrograms of vitamin D all year round (this is the daily recommended amount for all adults to take during autumn and winter also), as the vitamin helps your body absorb calcium. This is why you should aim to include foods rich in calcium and vitamin D in your diet. And consider introducing some weight bearing or resistance training into your weekly activities to help keep bones as strong as possible. Lifestyle changes, such as giving up smoking and avoiding alcohol, might also help.

Panic disorders

Menopause causes changes to our body that can lead to feelings of panic, possibly for the first time. This is when our internal alarm system is very sensitive and goes off when there is no danger. The NHS recommends relaxation techniques, such as indulging in a warm bath, breathing exercises or practising yoga. But visit your GP if you feel you need extra support. You can also visit the Boots Mental Health Hub,** which can assist you with various coping strategies.

Reproduction

As we get older, fertility levels naturally reduce and begin to drop significantly as you approach menopause. If you are experiencing early menopause (when a woman’s periods stop before the age of 45), are perimenopausal or have any concerns about reproduction, we suggest you seek advice from your GP to discuss your options.

Sensitive skin

Skin can become more sensitive when we hit the menopause. Investing in soap-free shower gels, or products specifically made for sensitive skin can be helpful here.

Sleep issues

Struggling to get some shut-eye? We feel you. Investing in a good sleep routine and avoiding caffeine in the afternoon may help you get those ZZZs, as well as addressing any other menopausal signs and symptoms that might be hindering your ability to sleep.

Sore breasts

It’s always worth seeing your GP if you’re experiencing sore breasts to rule out any potential underlying cause. In the meantime, consider lifestyle tweaks, such as getting remeasured to ensure your bra is the best fit possible and gentle massaging may also help.  

Taste & smell alters

Menopause can cause a reduction in saliva, which alters your sense of taste and smell. If you’re worried about changes to your taste and smell, seek medical advice from your GP or dentist. Other things that may help include maintaining basic dental hygiene, chewing gum, artificial saliva pastilles and sprays, and avoiding certain foods, especially hot, spicy, salty or crunchy foods.

Thinning hair

If you’ve noticed your strands becoming thinner, don’t worry as you’re not alone. It happens to many women during the menopause and there’s always something you can do to help. A good starting point is minimising the heat you use on it to help reduce damage.

UTIs

Many women start to experience bladder problems during the menopause, including urinary tract infections. If you're experiencing pain, consider taking paracetatomol if it’s suitable for you, drink lots of water and avoid having sex while you have symptoms. Most UTIs resolve on their own within two to three days, but see your GP if symptoms haven’t resolved in this timeframe or are getting worse. You can also get access to advice and cystitis treatment via the Boots Online Doctor*.

*Access to prescription-only medicine is subject to an online consultation with a clinician to assess suitability. Subject to availability. Eligibility criteria and charges apply.

Vaginal dryness

Vaginal dryness, itching and irritation are common symptoms of the menopause, but you needn’t settle for feeling uncomfortable. Opting for cotton underwear and choosing soap-free body washes may help. Boots Online Doctor Vaginal Dryness Treatment service* can also provide expert, confidential advice and access to treatment to help relieve menopause-related vaginal dryness.

*Access to prescription-only medicine is subject to an online consultation with a clinician to assess suitability. Subject to availability. Eligibility criteria and charges apply.

Weight gain

You may find you experience weight gain during the menopause, which is due to lower levels of oestrogen. Ensure you are eating a healthy, balanced diet and aim for the NHS-recommend minimum 150 minutes of moderate exercise per week.