The menopause affects at least 13 million people in the UK alone.
The menopause, sometimes known as ‘the change’, is described by the NHS as a fall in hormone levels, causing a variety of symptoms in the sufferer. Anyone who has periods can be diagnosed with perimenopause and then menopause.
Perimenopause is the transitional phase leading up to a full 12 months without a period. If a year has passed without menstruation, perimenopause is understood to have developed into menopause. Menopause generally lasts between 7 and 9 years, with varying symptoms. (NHS, 2026)
There are more than 34 different symptoms of the menopause, but most people only experience a few. These symptoms can come and go during the menopause, but some symptoms are ‘long-term’ and last for more than 7 years.
At 4ways, we believe that everyone should be able to make informed decisions regarding their health. Read on to find out more about the symptoms of the menopause and how to manage them.
Ten Top Tips to Manage the Menopause
Hot flushes are one of the most common symptoms of the menopause. 80% of people affected report experiencing hot flushes, sometimes accompanied by night sweats. Stimulants like caffeine, alcohol, spicy foods, and stress have been known to trigger hot flushes.
Tip: Avoid these triggers, wear lightweight clothing, and take steps to reduce stress. (NHS, 2026)
Breast pain occurs often before the start of the menstrual cycle, and with the hormonal changes that the menopause brings, it is no surprise that breast pain is a common ailment in menopause sufferers.
Tip: Wear a supportive bra or have a gentle massage to help with discomfort. (Johnson, 2024)
Heavier and unpredictable periods are frequently reported by people experiencing perimenopause and are the result of hormonal changes. Flooding is often seen during menopause, however if you’re bleeding for more than 7 days, this could be a sign of something more serious. If you have concerns about unusually heavy periods, the NHS advise speaking with your GP straight away.
Tip: In the meantime, try wearing period underwear to help combat unexpected periods or using birth control to help regulate cycles. (Newson, 2026)
Mood swings are a very typical symptom of the menopause, and over 67% of women aged 40-60 recorded suffering from a psychological condition when perimenopausal, such as depression, changes in mood, and memory loss. (Chemist4U, 2026)
Tip: Many people choose to use GP-prescribed HRT (Hormonal Replacement Therapy) to help combat mental health symptoms caused by the menopause, though others prefer a more holistic approach. Yoga has been known to be beneficial to menopause sufferers, as well as keeping active and increasing social activities.
66% of people experiencing menopause have reported difficulty sleeping. This can be due to night sweats, vaginal irritation and insomnia.
Tip: Improving your sleep hygiene can be beneficial to people affected by menopause, says Dr Heather Currie, founder of Menopause Matters. ‘Yoga, acupuncture, massage, and meditation have all been shown to have beneficial effects on wellbeing and may help with relaxation and sleep’ (Patient.com, 2026)
A drop in levels of oestrogen is a common trigger for migraines, as well as a lack of sufficient restorative sleep. Migraines and headaches are widely reported amongst menopause sufferers.
Tip: Keep hydrated, doing low-impact exercise like walking, and keeping blood sugar steady. (The Menopause Network, 2026)
Sometimes known as arthralgia, it is well-known for people who are affected by the menopause to experience muscle aches and joint pain, due to the lack of oestrogen in the body. From the mid-30s onwards, women naturally lose muscle mass, and the process accelerates with hormonal shifts.
Tip: Weight-bearing activities such as yoga, pilates, and brisk-walking have been known to help ease muscle and joint discomfort. (The Menopause Network, 2026)
GSM, also known as vaginal atrophy, occurs 'as a result of the lack of oestrogen production in the body. This results in thinner, drier and less elastic vaginal discomfort, urinary discomfort and discomfort during intercourse.
Tip: These symptoms can be lessened by the use of vaginal oestrogen cream or tabel, or by using vaginal moisturisers, and lubricants but only 4-35% of those affected are using treatment. (Jo Burgin, 206) (West Suffolk NHS Foundation Trust, 2020)
If you identify with any of the symptoms mentioned, discuss with your GP.
Menopause is a risk factor for osteoporosis, or loss of bone density. Research indicates that up to 20% of bone loss can happen during these stages and approximately 1 in 10 women over the age of 60 are affected by osteoporosis worldwide. 1 in 2 postmenopausal women will have osteoporosis. (Endocrine.org, 2022) Losing bone density means an increased risk of fractures and bone breaks, which can lead to decreased mobility, pain, and decreased quality of life.
Tip: HRT can be effective in preventing osteoporosis, and is known to strengthen bone, but regular exercise is considered to be very helpful for bone health.
For more information on how to treat osteoporosis, contact your GP.
With the drop of oestrogen levels in the body, people experiencing menopause will find themselves at a higher risk of developing coronary heart disease, a heart attack, or stroke. As the levels fall, fat can build up in your arteries and increase your cholesterol levels. To help combat this, the British Heart Foundation encourage menopause sufferers to lead a healthier lifestyle.
Tip: Exercising regularly, cutting down your alcohol intake, and eating a balanced diet can all help to reduce the risk of coronary heart disease. (British Heart Foundation, 2026)
If you recognise any of the symptoms mentioned above, talk to your GP about the menopause. For more information on how to manage them, check out online resources such as:
Menopause Matters – www.menopausematters.co.uk
The British Menopause Society – www.thebms.org.uk
Menopause Support – www.menopausesupport.co.uk
The Menopause Charity – www.themenopausecharity.org
Rock My Menopause – www.rockmy.com/menopause/
British Heart Foundation, 2026. Menopause and Heart Disease. [Online]
Available at: https://www.bhf.org.uk/informationsupport/support/women-with-a-heart-condition/menopause-and-heart-disease
[Accessed 23rd June 2026].
Chemist4U, 2026. Menopause Statistics. [Online]
Available at: https://www.chemist-4-u.com/guides/female-health/menopause-statistics/
[Accessed 23rd June 2026].
Endocrine.org, 2022. Menopause and Bone Loss. [Online]
Available at: https://www.endocrine.org/patient-engagement/endocrine-library/menopause-and-bone-loss
[Accessed 23rd June 2026].
Jo Burgin, L. M. a. K. K.-S., 2026. Genitourinary syndrome of menopause, London: British Journal of General Practice.
Johnson, T. C., 2024. How Menopause Affects Your Breasts. [Online]
Available at: https://www.webmd.com/menopause/breasts-menopause
[Accessed 22nd June 2026].
Menopausia, 2026. Managing Hot Flashes: A Guide to Staying Cool and Comfortable. [Online]
Available at: https://menopausia.life/en/managing-hot-flashes-a-guide-to-staying-cool-and-comfortable/
[Accessed 22nd June 2026].
Newson, D. L., 2026. Heavy Periods During Perimenopause – what you need to know. [Online]
Available at: https://www.drlouisenewson.co.uk/knowledge/heavy-periods-during-perimenopause-what-you-need-to-know
[Accessed 24th June 2026].
NHS, 2026. Symptoms of menopause and perimenopause. [Online]
Available at: https://www.nhs.uk/conditions/menopause-and-perimenopause/symptoms/
[Accessed 23rd June 2026].
NHS, 2026. Things you can do to help menopause and perimenopause symptoms. [Online]
Available at: https://www.nhs.uk/conditions/menopause-and-perimenopause/things-you-can-do/
[Accessed 24th June 2026].
Patient.com, 2026. How to get better sleep during menopause. [Online]
Available at: https://patient.info/features/healthy-living/how-to-get-better-sleep-during-menopause
[Accessed 23rd June 2026].
The Menopause Network, 2026. Joint Pain and Muscle Aches in Menopause. [Online]
Available at: https://www.themenopausenetwork.co.uk/symptoms/joint-pain-and-muscle-aches-in-menopause#introduction
[Accessed 23rd June 2026].
The Menopause Network, 2026. Menopause Headaches and Migraines. [Online]
Available at: https://www.themenopausenetwork.co.uk/symptoms/menopause-headaches-migraine#introduction
[Accessed 23rd June 2026].
West Suffolk NHS Foundation Trust, 2020. Atrophic Vaginitis / Genitourinary Syndrome of the Menopause, Bury St Edmunds: NHS.
This article provides general information only and is not medical advice. If you have concerns about your health, please speak to a healthcare professional.
