Menopause & Hormones: 34 Symptoms, Natural Remedies, & FAQs

Introduction

Menopause is a natural phase of life, but let’s be honest—it can feel anything but natural when you’re in the thick of it. Night sweats, mood shifts, and restless nights… ring a bell? You’re not alone. Millions of women are navigating this transition, and understanding what’s happening to your body is the first step toward feeling like yourself again.

In this article, we’ll break down everything you need to know about menopause and hormones—from the 34 symptoms of menopause you might experience to practical tips for finding relief. Whether you’re in perimenopause, menopause, or just curious about what’s ahead, this guide is here to support you every step of the way.

What Are the 34 Symptoms of Menopause? (Yes, 34!)

Menopause isn’t just about hot flashes and missed periods. It’s a whole-body experience that can affect you physically, emotionally, and mentally. Here’s a comprehensive list of the 34 most common symptoms:

Physical Symptoms:

1. Hot flashes—Sudden waves of heat, often accompanied by sweating.
2. Night sweats – Hot flashes that disrupt your sleep.
3. Irregular periods – Lighter, heavier, or unpredictable cycles.
4. Vaginal dryness – A common issue that can affect comfort and intimacy.
5. Weight gain – Especially around the belly due to hormonal shifts.
6. Fatigue—Feeling drained even after a full night’s sleep.
7. Joint pain – Stiffness or achiness in your joints.
8. Headaches—Hormonal fluctuations can trigger migraines.
9. Breast tenderness – Soreness or swelling in the breasts.
10. Hair thinning or loss – Thinning hair or more hair in your brush.
11. Dry skin—Hormonal changes can reduce skin elasticity.
12. Bloating—Feeling puffy or uncomfortable after meals.
13. Changes in body odor—Hormones can alter how you smell.
14. Tingling extremities—A pins-and-needles sensation in your hands or feet.
15. Digestive issues – Bloating, constipation, or other gut changes.

Emotional & Mental Symptoms:

16. Mood swings – Feeling happy one moment and tearful the next.
17. Anxiety—A sense of unease or worry that’s hard to shake.
18. Depression—Feeling low or hopeless for extended periods.
19. Irritability – Snapping at loved ones over small things.
20. Brain fog – Trouble focusing or remembering details.
21. Difficulty concentrating—Struggling to stay on task.
22. Memory lapses – Forgetting where you put your keys (again).
23. Low libido—A decreased interest in sex.
24. Feelings of overwhelm – Feeling like everything is too much to handle.

Long-Term Health Concerns:

25. Bone density loss—Increased risk of osteoporosis.
26. Increased cholesterol levels—Hormonal changes can affect heart health.
27.  Heart health changes—Higher risk of cardiovascular issues.
28. Insulin resistance—Hormonal shifts can impact blood sugar levels.

Lesser-Known Symptoms:

29. Electric shock sensations—A sudden zap-like feeling under your skin.
30. Burning mouth syndrome—A tingling or burning sensation in your mouth.
31.  Gum problems—Increased sensitivity or bleeding.
32. Itchy skin—Hormonal changes can make your skin feel crawly.
33. Brittle nails—Nails that break or split easily.
34. Tinnitus—Ringing or buzzing in your ears.

If you’re experiencing any of these, know that they’re all part of the hormonal rollercoaster of menopause. The good news? There are ways to manage them—and we’ll get to that soon.

When Does Menopause Start? (And How Long Does It Last?)

One of the most common questions women ask is, “What age do females go through menopause?” It depends, but most women experience menopause between 45 and 55, with an average age of 51. However, perimenopause (the transitional phase) can begin as early as your late 30s or early 40s.

How Long Does Perimenopause Last?

Perimenopause can span anywhere from 2 to 10 years. During this time, your estrogen and progesterone levels fluctuate, leading to many of the symptoms listed above. Once you’ve gone 12 months without a period, you’ve officially reached menopause.

Does Menopause Ever End?

Technically, yes. Menopause itself is a single point in time, but the symptoms can linger for years into postmenopause. The key is to focus on managing symptoms and supporting your overall health.

What Signals the End of Menopause?

You’ll know menopause is “over” when your symptoms start to ease. For most women, hot flashes and night sweats diminish over time, but other symptoms like vaginal dryness or mood changes may persist. Staying proactive with your health can make this phase smoother.

Natural Remedies for Menopause Symptom Relief

If you’re looking for ways to manage menopause symptoms without hormone replacement therapy (HRT), here are some science-backed, natural options:

Foods That Balance Hormones in Females During Menopause:

• Phytoestrogen-rich foods: Soy, flaxseeds, and chickpeas can mimic estrogen and ease symptoms.
• Omega-3 fatty acids: Found in fatty fish, walnuts, and chia seeds, these reduce inflammation and support brain health.
• Calcium and vitamin D: Essential for bone health—think leafy greens, almonds, and fortified foods.
• Magnesium-rich foods: Dark chocolate, spinach, and pumpkin seeds can help with sleep and anxiety.

Lifestyle Changes:

• Exercise regularly: Yoga, walking, and strength training can boost mood and energy.
• Prioritize sleep: Create a calming bedtime routine and keep your room cool to combat night sweats.
• Manage stress: Meditation, deep breathing, or journaling can help ease anxiety.

For more natural ways to support hormone balance, check out our guide on How to Naturally Balance Your Hormones.

Alternative Therapies for Menopause Management:

• Acupuncture: Shown to reduce hot flashes and improve sleep.
• Herbal supplements: Black cohosh, evening primrose oil, and red clover are popular options (but consult your doctor first).

Home Remedies for Menopause:

• Drink herbal teas (black cohosh, red clover) for hot flashes and also keep a fan nearby or use a cooling pillow to manage it.
• Drink plenty of water to combat dryness and bloating. You can also take Apple cider vinegar for the bloating.
• Try aromatherapy with lavender or chamomile to ease stress and for better sleep
• Deep breathing exercises for anxiety.

How Long Does Menopause Anxiety Last?

Menopause-related anxiety can last as long as your hormones are fluctuating. For some women, it’s a few months; for others, it’s several years. The key is to address the root cause—hormonal imbalance—while also practicing stress management techniques.

 

Conclusion

Menopause is a transition, not an ending. By understanding your body and taking small, actionable steps, you can navigate this phase with confidence and grace. Whether it’s tweaking your diet, trying a new supplement, or simply giving yourself grace on tough days, you’ve got this.

If you’ve been wondering what the 34 symptoms of menopause are, you now have a clear, comprehensive list to reference. Remember, every woman’s experience is unique, and there’s no one-size-fits-all solution. The key is to listen to your body, seek support when needed, and take things one step at a time.

Ready to take the next step? Start by incorporating one or two of the tips above into your routine. And remember, you’re not alone—millions of women are on this journey with you. Let’s embrace it together!

FAQ: Your Menopause Questions Answered

1. When does perimenopause start?

Perimenopause can start in your late 30s or early 40s, but it varies for everyone.

2. What age does menopause begin?

Most women reach menopause between 45 and 55, with the average age being 51.

3. How long does perimenopause last?

It can last anywhere from 2 to 10 years, depending on your body.

4. What are the best foods for menopause hormone balance?

Focus on phytoestrogen-rich foods, omega-3s, and calcium-rich options like soy, flaxseeds, and leafy greens.

5. Are there natural remedies for menopause?

Yes! From dietary changes to acupuncture, there are many ways to manage symptoms naturally.