Menopause: Symptoms, Treatments & Practical Tips

Feeling hotter at night, sleep slipping away, or your periods acting weird? Those can be signs of menopause or perimenopause. This page gives clear, useful steps you can try today and explains the main medical options so you can talk to your doctor with confidence.

What happens and common symptoms

Menopause happens when your ovaries stop releasing eggs and your body makes less estrogen and progesterone. Perimenopause is the run-up that can last years. Common symptoms include hot flashes, night sweats, irregular periods, mood swings, low libido, vaginal dryness, and trouble sleeping. Some people also notice memory fog or joint aches.

Keep a simple symptom diary for a month — note hot flash timing, sleep hours, mood shifts, and period changes. That record helps your clinician figure out whether you’re in perimenopause, full menopause (12 months without a period), or something else.

Treatment options and simple fixes

There’s no one right answer — treatment depends on your age, health, and how much symptoms bother you. Here are practical routes to consider:

Hormone replacement therapy (HRT): The most effective way to reduce hot flashes and night sweats, and it helps bone density. HRT can be systemic (pills, patches) or local (vaginal estrogen for dryness). Risks depend on personal history — especially heart disease, stroke, and breast cancer — so discuss benefits and risks with your doctor.

Non-hormonal meds: If HRT isn’t a fit, some antidepressants (SSRIs/SNRIs), gabapentin, or clonidine reduce hot flashes for many people. Vaginal moisturizers and lubricants work well for dryness and painful sex.

Lifestyle fixes that actually help: Dress in layers, use a fan or cooling pillow, avoid hot drinks and spicy food near bedtime, and limit alcohol and caffeine if they trigger flushing. Aim for regular sleep routines and screen-free winding down before bed.

Move for bone and mood: Weight-bearing exercise and resistance training protect bones and lift mood. Try brisk walking, bodyweight moves, or light weights 3 times a week.

Nutrition & supplements: Ensure calcium and vitamin D for bone health (talk doses with your doctor). Some people try soy isoflavones or black cohosh; results vary. Always check interactions with prescription meds.

When to see a doctor: if hot flashes disrupt daily life, periods are heavy or irregular in worrying ways, or you have bleeding after menopause. Also see a clinician for a bone density check (DEXA) if you’re over 50 or have risk factors for osteoporosis.

Want a quick plan? 1) Track symptoms for 4 weeks. 2) Try cooling, sleep hygiene, and gentle exercise for 6–8 weeks. 3) If symptoms persist, book a clinic visit with your notes to discuss HRT and alternatives. Small changes add up fast — and you don’t have to tough it out alone.