How To Manage The 34 Symptoms of Menopause: Aging Gracefully

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Katie Day, in her talk The Roar of the Menopause, said it well:

“Not every woman will experience pregnancy and childbirth, but every woman, if she lives old enough, will experience menopause.”

Since this is true, how come we don’t usually talk about menopause? Well, we come from a long history of cultural myths, misinformation, and a medical system primarily built by and for men. But thankfully, that’s all changing and menopause will no longer be a taboo topic! 

And in this blog, we are going to talk all about
this major transition in a woman’s life.  

It will address some of your questions like
“Can menopause cause dizziness?” “What is menopause fatigue?” “Is menopause cramps normal?” “Can menopause cause nausea?”What is the difference between perimenopause and menopause? and the most popular question of them all, “What are the 34 symptoms of menopause?”

But it won’t end there—we will also share some tips to help you manage these symptoms holistically. 

Let’s dive in! 

What is Menopause?

Menopause is a part of womanhood.

Menopause is a natural transition all women will go through, although the experience is unique for every woman. Some women have an easy time during this transition while others experience debilitating, or even weird symptoms that can start during perimenopause

Perimenopause is one of the 3 stages of menopause which means before, menopause is during, and post-menopause is after menopause. 

  • Perimenopause begins several months or years before menopause—it’s a stage when your hormones are more erratic, hence the unpredictable symptoms. Some of these signs will still also show up during your menopausal or post-menopausal years.

  • Menopause occurs when a woman has gone 12 consecutive months or a whole year without a period. Menopause tends to last several years and then, you enter postmenopause.

  • Post-menopause is the last stage of menopause when hormone levels become low and you’ve consistently gone years without a period. Some postmenopausal symptoms might linger for up to 4 to 5 years before they disappear entirely.


What Is The Average Age For Menopause?

The average age for menopause is 51, but perimenopausal symptoms may start earlier. 

What Age Is Considered Early for Menopause?

If you’re menopausal at the age of 40-45, you’re having early menopause. But if you’re younger than 40, you’re part of the 1% of women who have premature menopause

Many women feel shame or invalidated after being shrugged off by their doctor because they were “too young” to be menopausal. If this ever happens to you, seek a second opinion or discuss your thoughts and feelings with a community that understands what you’re going through.

How Long Will Menopausal Transition Symptoms Last?

Perimenopause or Menopausal Transition lasts 4 years on average, but it can be shorter (for only a few months) or longer (more than 10 years) for some women. The end of perimenopause occurs when you go one year without a period.

What Are The 34 Symptoms of Menopause?

Here are the 34 symptoms of menopause.

The most well-known remedy for menopausal-related symptoms is hormone replacement therapy (HRT)—but that isn’t the only or best solution out there. 

Perhaps, it’s logical: if you’re not feeling well because you lack estrogen, then you just need to have more, well, estrogen. But what’s not often explained is that these interventions could have long-term adverse effects on your body, especially if you had surgery.

With that said, let’s go ahead and share those 34 symptoms with you now along with tips to make them more comfortable:

1. Irregular periods 

having little to no period some months is common. However, heavy flows are still possible during this time, so keep extra tampons or pads if you’re going out, take a leave or at least inform your immediate supervisor or workmate that you might need more frequent breaks during your shift, and keep yourself hydrated and well-rested.

You may experience some changes in your sleeping patterns during menopause.

2. Sleep disturbance

limit or avoid coffee, avoid exposing yourself to radiation or blue light, wear light clothing to bed, and ensure your room is well-ventilated a few hours before sleeping. 

3. Night sweats

before you sleep, make sure to wear light and loose sleeping clothes, turn on a gentle fan to keep the room cool, place a cool drink near your bed, and use a lighter blanket. 

4. Fatigue

Try some relaxation techniques, cut some of your workload, and rest as much as you can, especially if you’ve been having disruptive sleep because of night sweats. 

5. Difficulty concentrating

incorporate some relaxation techniques into your routine. Reduce your screen time, especially on social media, explore new hobbies that calm and help you focus, and make a list whenever needed.  

6. Memory lapses 

keep your brain active by playing board games or journaling, taking walks and meditation can be a big help too. 

7. Thinning hair 

lessen the use of heating tools for your hair (like straighteners and hair dryers). If you’re taking medicine, consult your doctor if thinning hair is a side effect. Wear a hat when going outside, and eat more greens and collagen-based foods. 

Some of the most common menopausal symptoms are irregular heartbeat, hot flashes, dizzy spells, and headaches.

8. Irregular heartbeat

decrease your coffee, alcohol, and cigarettes use and get more exercise. 

9. Hot flashes 

try to be in a well-ventilated environment, especially during the day. Avoid processed, spicy, or fatty foods, and wear and keep extra light clothes handy as hot flashes could happen any time of the day.

10. Dizzy spells

drink plenty of water and avoid triggers (stand up slowly from a sitting or lying position and limit stress as much as possible).

11. Headaches

exercising, eating a balanced diet, and drinking plenty of water are good practices to avoid headaches but don’t forget to lessen your screen time, take enough rest, and try some relaxation techniques as well.

12. Breast soreness

some medicinal plants like Black cumin, chaste berry, turmeric, St. John’s wort (SJW), sweet orange, wheat germ, and Ginkgo biloba can help ease breast pain.

Menopause also leads to a lot of digestive changes.

13. Changes in taste

if you notice changes in your sense of taste, consider consulting your dentist to rule out or address any indication of gum disease or cavities. 

14. Burning mouth

have some healthy cold drinks within the day and limit your consumption of hot foods and beverages. 

15. Bloating

avoid carbonated drinks and salty foods. Taking a probiotic supplement and eat smaller meals since your metabolism slows down during menopause.

16. Other digestive changes

chew your food slowly. Allow enough time in between your next meal, especially if the last one was hard to digest. And don’t forget to drink water at least 30 to 60 minutes away (before or after) your meals.

17. Weight gain

control your calorie intake but don’t starve yourself to avoid weight gain. Do regular but less intense exercises (try Tai Chi or QiGong), and keep up your protein intake.

18. Allergies

de-stress, get enough rest, and avoid irritants (find out and avoid the food you’re allergic to and quit smoking).  

19. Joint pain

aside from joint pains in your knees, ankles, and wrists, you may also experience lower back and hip pain as well. Maintain a healthy weight to relieve joint pain. Apply ice or heat, especially if there is swelling or redness. And make it a goal to strengthen your core muscles.

20. Osteoporosis

if you’re taking medications that make you more at risk for bone loss, make sure your diet is rich in calcium, vitamin D, and leafy greens.

21. Brittle nails

stay hydrated, apply a gentle moisturizer on your nails, wear a pair of cotton gloves when doing chores, and keep your nails trimmed.

22. Tingling extremities

stretch to keep the blood flowing and take an Epsom salt bath to calm your nerves.

23. Muscle tension and aches

aside from ice or heat application during the onset of pain, low-impact exercises like Yoga or Hypopressives can prevent this from happening.

24. Electric shock sensations

eat more food rich in Omega-3 and phytoestrogens (like soybeans, tofu, and broccoli), and don’t forget to monitor your Vitamin B levels.

25. Urinary incontinence 

minimize consuming diuretics (like coffee and juices), do appropriate pelvic floor exercises (but NOT KEGELS), schedule your trips to the bathroom, and make sure to address prolapse, if you have one. 

26. Vaginal dryness

lubricants and moisturizers can help ease the dryness, but remember to buy a high quality, safe product before applying it to your vagina. 

27. Itchiness

moisturize your skin regularly. Use more gentle soaps or cleansers (free of common chemicals), and try taking an oatmeal bath to ease the itchiness.

28. Body odor

stay hydrated, shower regularly, bring extra clothes when going outside, try to stay in well-ventilated rooms, and skip food that contributes to body odor, such as spices, garlic, and onions.

Aside from the physical changes, menopause can bring about unusual and/or extreme changes in your mood and sexual drives. It's best to be prepared to deal with your emotions when this occurs.

29. Mood changes 

exercise to release beneficial hormones and add more food rich with Omega-3 in your diet. 

30. Irritability

consider replacing your coffee with caffeine-free tea, develop a healthy and positive morning routine to jumpstart your day, and practice a self-calming method when feeling upset. And know your limits when it comes to socialization, more so if you’re extroverted.

31. Decreased libido

intimacy isn’t just physical, you can have mental and emotional intimacy as well to keep things sexy in the relationship. 

32. Depression

don’t isolate yourself and stay connected with a community that understands you, try therapy, do gentle exercises or meditation. And maintain a healthy diet and find a creative outlet. 

33. Anxiety

get enough sleep, go to bed before 10pm, reduce the time you spend on the news or social media, have some me-time, keep a diary, find emotional support, avoid procrastination, and take breaks when you feel overwhelmed.

34. Panic attacks

consider going to therapy if you haven’t yet, know your triggers to help yourself better when caught in the situation, make sure to get yourself checked to rule out heart disease. 

What To Do During Menopause

Getting enough sleep, eating healthy food, staying active, avoiding vices and stressors, and doing what you love can all help you throughout your menopausal journey.

In general, these are the things you can do to keep menopausal symptoms under control: 

Check our blog if you want to know how to “prepare” for menopause and deal with perimenopause symptoms.


  • Get proper sleep

Your body needs to recharge after a long day. Aside from the fact that it’s good for you cosmetically, having enough sleep also keeps you more focused and refreshed, and assists with healing. Make a good effort to go to sleep before 10:00pm each night and sleep for at least 8 hours.


  • Eat for nourishment

More than ever, your body needs all the nutrients it can get during menopause, particularly food rich in Vitamin C, Vitamin D, Calcium, Magnesium, and Omega 3s.

  • Get active

Make your exercise routine fun and relaxing rather than a punishment. It’s also best to have an appropriate trainer rather than joining a class designed for men. In short, your exercise sessions should be therapeutic and enjoyable!

  • Maintain a healthy weight

Your metabolism might be slower during menopause, but this doesn’t mean you should starve yourself. The key is to have a specific diet plan and exercise regularly. 

  • Avoid or reduce cigarettes, alcohol, and caffeine

Cut or reduce these things as much as possible. These habits can make you more vulnerable to disease later in life.

  • Do what you love

Your main priority is to enjoy the things you love. Reconnect with some old friends, make more memories with your loved ones, and cherish your alone time.

  • Surround yourself with a positive & uplifting community

Menopause can be a rather difficult for women, especially when you don’t understand what’s happening. It’s tough to go through it alone.

What Not To Do in Menopause


Aging is a natural part of life. It is a blessing to reach this stage, although there are days when you won’t feel like it. This is what our community at Women Cycles is all about. We support and uplift one another through the darkest and loneliest of times. Because we’ve been there too, and understand the value of being seen and heard.


What you eat today plays a huge role in your health, especially when you reach menopause. Of course eat food that is satisfying, but make sure it will nourish and aid you in your overall well-being.


Pay attention to what your body, heart, and mind are telling you. Seek inner peace. If heavy, dark, and difficult emotions are weighing you down and interfering with your happiness, try processing your emotions in a healthy way

Watch This Video If You Struggle With Processing Your Emotions

Aging and Menopause Doesn’t Have to Be Scary

It might be a time for painful and annoying symptoms, but menopause is also a mark of a new beginning! No more birth control or soaked tampons to worry about, and by this time you know who you are and what you really want from life. 

The challenge of this major life transition, however, is that many women don’t have a supportive or well-informed network to consult and lean on.

This is exactly why we created the No Kegels System (NKS) — to bring together a pool of experts in the field of women’s health who are compassionate and teach holistic healing methods that are backed by science:

Reported Outcomes After Completing the 90 Days No Kegel System 

Age gracefully with Women Cycles!

Perhaps, we can’t eradicate the taboo around menopause overnight, but one thing’s for sure.

We can make menopause more less scary and more empowering of a life transition—one woman at a time!

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