Dr. Rosie’s Menopause Symptoms Library

ANXIETY

A Simple Explanation

Anxiety is a feeling of worry, nervousness, or unease that many women experience during the menopause transition, which includes perimenopause and post menopause (1). It can show up as persistent tension, restlessness, a racing heart, or even panic attacks. For some, anxiety may be mild and occasional; for others, it can be intense and interfere with daily life (2). These feelings can be new or a return of anxiety experienced earlier in life and often fluctuate in severity and frequency.

How Common Is It and Who Does It Affect?

Understanding Prevalence and Impact

Anxiety is very common during menopause. Research shows that women are at a higher risk of experiencing anxiety and mood changes during perimenopause, even if they have never had anxiety before (3). This risk is also higher for women who have had a hysterectomy, early menopause, or a history of mood disorders (2). Anxiety can impact your ability to concentrate, work, maintain relationships, and enjoy life (4). Some women may feel overwhelmed by everyday tasks, withdraw socially, or notice changes in self-esteem and confidence (1).

Why Does This Happen?

Causes and Contributing Factors

The main reason for increased anxiety during menopause is the fluctuation and decline of hormones, especially oestrogen and progesterone (2). These hormones affect brain chemicals like serotonin and noradrenaline, which help regulate mood and stress responses (1). Other contributing factors include:

• Physical symptoms (like hot flushes, night sweats, and sleep problems) that can trigger or worsen anxiety (1)
• Life stressors common in midlife, such as caring for family, work changes, or health concerns (3)
• Previous mental health issues or a history of premenstrual syndrome (PMS) or postnatal depression (2)
• Lifestyle factors such as lack of exercise, poor diet, or inadequate sleep (3)
• Social and environmental pressures, including reduced support or increased isolation (4)

Is This Happening to Me?

Assessment and Self-Check Tips

Ask yourself:

• Do you often feel nervous, on edge, or unable to relax?
• Are you experiencing symptoms like a racing heart, sweating, or trouble sleeping?
• Is anxiety affecting your daily life, work, or relationships?

If you answer “yes” to several of these, menopause-related anxiety may be affecting you (1). Self-assessment tools like the Meno-D questionnaire (developed for perimenopausal mood symptoms) can help you reflect on your experience (5). However, always consult a healthcare professional for a clear diagnosis and support.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Feel Better

• Exercise regularly: Physical activity can boost mood and reduce anxiety (3).
• Prioritise sleep: Keep a regular sleep routine and create a calming bedtime environment (2).
• Eat a balanced diet: Reducing caffeine and alcohol and focusing on whole foods can help steady emotions (3).
• Practice relaxation: Try deep breathing, mindfulness, meditation, or yoga (4).
• Stay connected: Reach out to friends, family, or support groups for encouragement and advice (4).

Medical Options: What’s Available?

• Menopausal Hormone Therapy (MHT): May help if anxiety is linked to hormonal changes. Discuss benefits and risks with your doctor (2).
• Antidepressants: Certain medications (like SSRIs or SNRIs) can be effective, especially if MHT isn’t suitable or if you have a history of mood disorders (3).
• Other medications: Your doctor may recommend alternatives based on your needs (1).

Complementary Approaches: Natural and Mind-Body Therapies

• Cognitive Behavioural Therapy (CBT): Proven to help with anxiety and mood during menopause (1).
• Mindfulness-Based Stress Reduction (MBSR): Can reduce anxiety and improve quality of life (4).
• Herbal remedies: Some women try herbal supplements but always consult your healthcare provider before starting anything new due to possible side effects or interactions (3).

Special Advice for Those with Other Health Conditions

If you have a history of hormone-sensitive cancer or other medical issues, discuss all treatment options with your healthcare team before starting new therapies (2).

Finding Emotional and Social Support

You’re Not Alone

• Talking therapies: CBT, counselling, and psychotherapy can help you manage anxiety and build coping skills (1).
• Support groups: Sharing your experiences with others going through menopause can reduce isolation and provide practical tips (4).
• Open communication: Let your family, friends, and employer know how you’re feeling and what support you might need (3).

When Should I Get Professional Help?

Knowing When to Reach Out

Seek medical help if:

• Anxiety is severe, persistent, or getting worse (2)
• You have panic attacks, thoughts of self-harm, or feel hopeless (1)
• Anxiety is affecting your ability to function day-to-day (3)

A GP, menopause specialist, or mental health professional can help you find the right support and treatment (4).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• Beyond Blue: beyondblue.org.au

Remember: Anxiety during menopause is common and manageable. With support, lifestyle changes, and the right treatment, you can feel better. Always talk to a healthcare professional for advice that’s right for you.

References

1. Australasian Menopause Society. (2025). Menopause and mental health. https://www.menopause.org.au/health-info/fact-sheets/menopause-and-mental-health
2. International Menopause Society. (2013). Depression, anxiety and somatic symptoms in peri- and postmenopausal women. https://www.imsociety.org/2013/04/22/depression-anxiety-and-somatic-symptoms-in-peri-and-postmenopausal-women/
3. Jean Hailes for Women’s Health. (2023). Menopause and mind health. https://www.jeanhailes.org.au/uploads/05-Fact-sheets-English-TGD/0523_jh_fact_sheet_menopause-and-mind_TGD.pdf
4. Beyond Blue. (2025). The Menopause ‘Mind field’ [Video]. https://www.youtube.com/watch?v=FDePsPnybTU
5. Kulkarni, J., Gavrilidis, E., & Worsley, R. (2019). The Meno-D: A validated scale for the measurement of menopausal depression. Menopause, 26(9), 1021-1029. https://pubmed.ncbi.nlm.nih.gov/31356423/

BLADDER INFECTIONS (UTIs)

What Are Bladder Infections (UTIs) During Menopause?

A Simple Explanation

A bladder infection, also known as a urinary tract infection (UTI), occurs when bacteria enter the urinary tract and cause inflammation, most commonly in the bladder. For women, UTIs often present with a burning sensation when urinating, frequent or urgent need to urinate (sometimes with little result), cloudy or strong-smelling urine, and lower abdominal discomfort. Some women may also feel generally unwell or experience low-grade fever. The severity and frequency of UTIs can vary-some women may only have an occasional infection, while others may experience recurrent episodes (3).

How Common Are UTIs and Who Is Most Affected?

Understanding Prevalence and Impact

UTIs are extremely common among women. About one in two women will experience at least one UTI in their lifetime, and nearly half of these women will have a recurrence within 6–12 months (3,4). The risk increases after menopause due to hormonal changes that affect the urinary tract and vaginal tissues (1,2). UTIs can significantly impact daily life, causing discomfort, disrupting sleep, affecting work, and leading to anxiety about recurrence. In older women, UTIs may sometimes cause confusion or changes in behaviour, even without typical symptoms (3).

Why Do UTIs Happen More Often During Menopause?

Causes and Contributing Factors

After menopause, falling oestrogen levels lead to thinning of the vaginal and urinary tract tissues and changes in the natural balance of protective bacteria (the vaginal and urinary microbiome) (1,2,4). This makes it easier for harmful bacteria to enter and infect the bladder. Other factors that increase risk include:

• The short length of the female urethra, making it easier for bacteria to reach the bladder (3)
• Sexual activity, which can introduce bacteria into the urinary tract (3)
• Reduced local immunity and tissue changes due to lower oestrogen (1,2)
• Incomplete bladder emptying, which may occur with age or other health conditions (4)
• Use of certain products (like spermicides) or medical conditions (such as diabetes) that affect urinary health (2,4)

Is This Happening to Me?

Assessment and Self-Check Tips

Common signs of a UTI include:

• Burning or pain when urinating
• Needing to urinate more often or urgently
• Passing small amounts of urine frequently
• Cloudy, strong-smelling, or bloody urine
• Lower abdominal discomfort

If you notice these symptoms, it’s important to see your doctor. Sometimes, especially in older women, a UTI may cause confusion or general unwellness without the classic symptoms (3). Your doctor may use a urine dipstick test or send a urine sample to the lab for confirmation (3). Self-assessment tools are not a substitute for professional diagnosis.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Reduce Risk

• Stay well hydrated by drinking plenty of water (3)
• Urinate when you feel the urge; don’t “hold on” for long periods
• Wipe from front to back after using the toilet
• Avoid using harsh soaps or douches in the genital area
• Urinate after sexual activity to help flush out bacteria (3)

Medical Treatments

• Antibiotics: The main treatment for confirmed UTIs is a short course of antibiotics, chosen based on the likely bacteria and your health history (3,4).
• Vaginal Oestrogen Therapy: For postmenopausal women with recurrent UTIs, local (vaginal) oestrogen can help restore healthy tissue and protective bacteria, reducing the risk of future infections (1,2,5).
• Prophylactic (Preventive) Antibiotics: In some cases, low-dose antibiotics may be prescribed to prevent frequent recurrences, but this approach is used with caution to avoid antibiotic resistance (2,4).
• Self-Start Therapy: Some women with frequent UTIs may be given antibiotics to start at the first sign of symptoms, after discussing this approach with their doctor (4).

Complementary and Alternative Therapies

• Probiotics: There is growing interest in using vaginal or oral probiotics to restore healthy bacteria, but scientific evidence is still emerging (2).
• D-mannose: Some women use this natural sugar as a supplement to help prevent UTIs, but more research is needed to confirm its effectiveness (5).
• Cranberry Products: Evidence for cranberry supplements or juice is mixed, but some women find them helpful (5).

Special Considerations

If you have had breast cancer or other hormone-sensitive cancers, discuss the safety of vaginal oestrogen with your specialist before starting therapy (1,2).

Finding Emotional and Social Support

You’re Not Alone

Recurrent UTIs can be frustrating and emotionally draining. Talking with a healthcare professional, joining support groups, or connecting with others who have similar experiences can help you cope and find practical solutions. Open communication with family, friends, and employers can also help you manage the impact of UTIs on your daily life (4).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if you:

• Have symptoms of a UTI, especially if you have fever, back pain, nausea, or vomiting
• Notice blood in your urine
• Experience confusion or sudden changes in mental state (especially in older adults)
• Have recurrent infections or symptoms that don’t improve with treatment

Seek urgent care if you develop severe pain, high fever, or signs of kidney infection (such as pain in your back or sides, chills, or vomiting) (3,4).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Bladder infections are common during and after menopause, but they are treatable and manageable. Seeking timely help and following prevention strategies can make a big difference. Always consult your healthcare professional for advice tailored to your needs.

References

1. Australasian Menopause Society. (2024). Genitourinary Syndrome of Menopause. https://menopause.org.au/hp/information-sheets/genitourinary-syndrome-of-menopause
2. International Menopause Society. (2024). Can vaginal lactobacillus suppositories help reduce urinary tract infections? https://www.imsociety.org/2024/02/28/can-vaginal-lactobacillus-suppositories-help-reduce-urinary-tract-infections/
3. Jean Hailes for Women’s Health. (2024). The ‘design flaw’ that can cause UTIs in women. https://www.jeanhailes.org.au/news/what-causes-utis-in-women-urinary-tract-infections-cystitis
4. Anger, J. T., Lee, U., & Ackerman, A. L. (2019). The etiology and management of recurrent urinary tract infections in postmenopausal women. Nature Reviews Urology, 16(8), 449–461. https://pubmed.ncbi.nlm.nih.gov/30624087/
5. Dieter, R. A. (2022). Case Commentary: Recurrent Urinary Tract Infections and Preventive Treatment. Menopause, 29(11), 1301–1304. https://www.menopause.org.au/images/stories/education/docs/nams/mec1122.pdf

BLADDER ISSUES (Leakage, Frequency)

What Are Bladder Issues (Leakage, Frequency) During Menopause?

A Simple Explanation

Bladder issues during menopause most commonly include urinary leakage (incontinence) and increased frequency or urgency of urination. You may notice you need to rush to the toilet more often, sometimes with little warning, or experience small leaks when you cough, laugh, exercise, or even when you’re just going about your day (1). These symptoms can range from mild and occasional to frequent and bothersome and may occur during the day or at night (nocturia)(4). Some women also experience a sudden, strong urge to urinate that’s hard to control, or notice they can’t hold as much urine as before (1,6).

How Common Are Bladder Problems in Menopause?

Understanding Prevalence and Impact

Bladder problems are very common in women, especially around menopause. Up to half of postmenopausal women experience some form of urinary incontinence or bladder symptoms (5,7). One study found that 30–40% of women aged 35–55 sometimes leak urine, and up to 70% of menopausal women report symptoms like urgency or needing to urinate more often (10). These issues can have a significant impact on daily life, causing embarrassment, disrupting sleep, affecting work and social activities, and sometimes leading to anxiety or reduced self-confidence (6,10). Unfortunately, many women feel too embarrassed to talk about these symptoms, even though effective help is available (6,8).

Why Do Bladder Issues Happen During Menopause?

Causes and Contributing Factors

The main reason bladder problems become more common during menopause is the drop in oestrogen levels. Oestrogen helps keep the tissues of the bladder, urethra, and pelvic floor strong and flexible (1,2,7). As hormone levels fall, these tissues can become thinner, weaker, and less elastic, making it harder to control urination (2,7,9). Other contributors include:

• Weakened pelvic floor muscles (often from childbirth, ageing, or lack of exercise) (7)
• Changes in bladder function (the bladder may become less elastic and hold less urine) (7)
• Urinary tract infections (which are more common after menopause and can mimic or worsen bladder symptoms) (1)
• Lifestyle factors such as obesity, constipation, caffeine, and alcohol intake (3,5)
• Medical conditions like diabetes, neurological disorders, or previous pelvic surgery (5)

Is This Happening to Me?

Assessment and Self-Check Tips

Common signs include:

• Leaking urine when you cough, sneeze, laugh, or exercise (stress incontinence)
• Sudden, strong urges to urinate (urge incontinence)
• Needing to urinate more often, including at night (frequency, nocturia)
• Difficulty holding urine or making it to the toilet in time

If you notice these symptoms, keep a bladder diary for a few days-record when you urinate, how much, and any leaks (1). This can help your doctor understand your pattern and recommend the best treatment. If you’re unsure, ask your doctor for a continence assessment or referral to a pelvic floor physiotherapist (1,5).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Feel Better

• Pelvic floor exercises: Strengthening these muscles can help reduce leaks and improve control (3,5).
• Bladder training: Gradually increase the time between bathroom visits to improve bladder capacity (3).
• Healthy weight: Maintaining a healthy weight reduces pressure on the bladder (5).
• Limit bladder irritants: Cut down on caffeine, alcohol, and spicy foods (3).
• Stay hydrated: Drink enough water, but avoid drinking large amounts at once or just before bed (5).
• Wear absorbent pads or underwear if you need extra protection while seeking treatment (6).

Medical Treatments

• Local (vaginal) oestrogen: Creams, tablets, or rings can help restore bladder and vaginal tissue health, improving symptoms for many women (4,7,9).
• Medications: Certain medications can relax the bladder or reduce urgency (antimuscarinics, beta-3 agonists) (3).
• Surgical options: For women with stress incontinence that doesn’t improve with other treatments, procedures like midurethral slings may be considered (3,5).
• Other therapies: In some cases, nerve stimulation or botulinum toxin injections may be recommended for severe symptoms (3).

Complementary and Alternative Therapies

• Pelvic floor physiotherapy: Specialised physiotherapists can teach exercises and techniques for better bladder control (1,5).
• Mind-body practices: Relaxation, yoga, and mindfulness may help reduce anxiety and improve coping (6).

Special Considerations

If you have had hormone-sensitive cancer or other health conditions, always discuss treatment options with your healthcare team before starting oestrogen therapy (8).

Finding Emotional and Social Support

You’re Not Alone

Bladder problems can be isolating, but you are not alone. Talking to a trusted friend, support group, or counsellor can help you feel less embarrassed and more empowered to seek help(6). Support groups and online communities can offer practical advice and encouragement. Consider letting close family or your employer know if you need adjustments at home or work(6).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Bladder symptoms are affecting your quality of life or causing anxiety
• You have pain, blood in your urine, or signs of infection (burning, fever)
• You experience sudden, severe incontinence or can’t urinate at all

A GP, menopause specialist, or continence physiotherapist can help diagnose the cause and recommend personalised treatment(5,8). Don’t wait-early help can make a big difference.

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• Jean Hailes for Women’s Health: jeanhailes.org.au
• International Menopause Society: imsociety.org
• Continence Foundation of Australia: continence.org.au
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Bladder leakage and frequency are common during menopause, but you don’t have to put up with them. Effective treatments and support are available. Reach out to your healthcare professional for advice that’s right for you.

References

1. WellFemme. (2023). Bladder problems at menopause. https://wellfemme.com.au/bladder-problems-at-menopause/
2. Smith, P. P., & Wein, A. J. (2015). The mysteries of menopause and urogynecologic health: clinical and basic science perspectives. International Urogynecology Journal, 26(9), 1291–1302. https://pmc.ncbi.nlm.nih.gov/articles/PMC6376984/
3. Anger, J. T., Lee, U., & Ackerman, A. L. (2021). Management of urinary incontinence in postmenopausal women. Best Practice & Research Clinical Obstetrics & Gynaecology, 72, 13–27. https://pubmed.ncbi.nlm.nih.gov/33008675/
4. Australasian Menopause Society. (2021). Hormone therapy shown to reduce effects of nocturia in postmenopausal women. https://menopause.org.au/hp/studies-published/hormone-therapy-shown-to-reduce-effects-of-nocturia-in-postmenopausal-women
5. Australasian Menopause Society. (2024). Urinary incontinence in women. https://www.menopause.org.au/health-info/fact-sheets/urinary-incontinence-in-women
6. Jean Hailes for Women’s Health. (2024). How to talk to your doctor about bladder leakage. https://www.jeanhailes.org.au/news/how-to-talk-to-your-doctor-about-bladder-leakage
7. Jean Hailes for Women’s Health. (2025). Symptoms of menopause. https://www.jeanhailes.org.au/health-a-z/menopause/menopause-symptoms
8. Australasian Menopause Society. (2024). Uro-genital. https://www.menopause.org.au/hp/management/uro-genital
9. CU Urogynecology. (2024). Menopause & urinary symptoms. https://urogyn.coloradowomenshealth.com/conditions/bladder/menopause-urinary-symptoms.html
10. Balance Menopause. (2025). Urinary incontinence in menopause: are you ignoring the symptoms? https://www.balance-menopause.com/menopause-library/urinary-incontinence-in-menopause-are-you-ignoring-the-symptoms/

 

BODY ODOUR CHANGES

What Are Body Odour Changes During Menopause?

A Simple Explanation

Body odour changes are a common but often under-discussed symptom during the menopause transition. Many women notice that their natural scent becomes stronger or different, particularly under the arms, around the groin, or even in the vaginal area(2,3,5). These changes can be mild and occasional or more persistent, and may be accompanied by increased sweating, especially during hot flushes or night sweats. Some women also report changes in the smell of urine or vaginal discharge(2,5). While these shifts can feel embarrassing or distressing, they are a normal response to hormonal changes and not a sign of poor hygiene(5).

How Common Are Body Odour Changes and Who Is Most Affected?

Understanding Prevalence and Impact

Body odour changes are quite common during perimenopause and postmenopause, although exact statistics are limited because many women do not report this symptom(2,5). All women undergoing hormonal fluctuations in midlife can experience these changes, but those who have frequent hot flushes, night sweats, or high stress may notice them more(2,4). While not harmful, shifts in body odour can impact self-confidence, social interactions, intimacy, and overall wellbeing, sometimes leading to self-consciousness or anxiety about being noticed by others(2,5).

Why Do Body Odour Changes Happen During Menopause?

Causes and Contributing Factors

The primary cause is the decline in estrogen, which affects sweat production, skin pH, and the balance of bacteria on the skin(2,3,5). Lower estrogen leads to:

• Increased sweating: Hot flushes and night sweats trigger more perspiration, particularly from apocrine glands (found in the underarms and groin), which produce a thicker, protein-rich sweat that bacteria break down into stronger-smelling compounds(2,3,4).
• Changes in skin pH: A shift toward a more acidic or less acidic skin environment can alter the types of bacteria present, further influencing odour(2,5).
• Stress and anxiety: Emotional stress activates sweat glands that produce a different, often more pungent, type of sweat(2,3,4).
• Diet: Foods like garlic, onions, spicy foods, red meat, and alcohol can contribute to stronger body odour(2).
• Vaginal and urinary changes: Lower estrogen also affects the vaginal and urinary tract, sometimes leading to changes in vaginal or urine odour due to altered pH and microbiome(2,5).

Is This Happening to Me?

Assessment and Self-Check Tips

Signs of menopause-related body odour changes include:

• Noticing a stronger or different smell from your underarms, groin, or body, especially after sweating
• Increased sweating or new patterns of sweating (e.g., at night or during hot flushes)
• Changes in vaginal or urine odour without other symptoms

If you experience persistent or bothersome changes, especially if accompanied by itching, burning, or unusual discharge, consult your healthcare provider to rule out infections or other medical conditions(2,5). Keeping a symptom diary can help you identify patterns and potential triggers.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Feel Fresher

• Maintain good hygiene: Shower daily and after exercise using gentle, pH-balanced or antibacterial soaps(2,5).
• Choose effective deodorants: Clinical-strength antiperspirants or natural deodorants with baking soda, magnesium, or activated charcoal can help(2,5).
• Wear breathable fabrics: Cotton and moisture-wicking materials reduce sweat build-up.
• Stay hydrated: Drinking water helps flush out toxins and reduces urine concentration(2).
• Adjust your diet: Limit foods known to increase body odour (garlic, onions, spicy foods, red meat, alcohol)(2,5).
• Manage stress: Practice relaxation techniques such as mindfulness, yoga, or deep breathing to reduce stress-induced sweating(2,4).

Medical Treatments

• Hormone Replacement Therapy (HRT): For some women, HRT can reduce hot flushes and night sweats, indirectly improving body odour. Discuss benefits and risks with your doctor(2).
• Treat underlying conditions: If odour is related to infections or other health issues, targeted treatment may be needed(2,5).

Complementary and Alternative Therapies

• Probiotics: Oral or topical probiotics may help balance skin and vaginal bacteria, though evidence is still emerging(2,5).
• Natural remedies: Tea tree oil or witch hazel-based products have antibacterial properties but should be used with caution on sensitive skin(5).

Special Considerations

Women with a history of hormone-sensitive cancer should consult their healthcare team before considering HRT or topical estrogen therapies(5).

Finding Emotional and Social Support

You’re Not Alone

Body odour changes can be emotionally challenging. Talking to a trusted friend, partner, or support group can help reduce embarrassment and isolation. If you feel anxious or self-conscious, consider seeking support from a counsellor or menopause specialist. Open communication with close family or colleagues can help you feel more at ease and supported(2,5).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Body odour changes are persistent, severe, or affect your quality of life
• You notice odour changes with itching, burning, pain, or unusual discharge
• There are new or worsening symptoms that don’t improve with self-care

A healthcare professional can check for infections, metabolic issues, or other underlying causes and recommend appropriate treatment(2,5).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Body odour changes during menopause are common and manageable. With good self-care, support, and the right advice, you can feel confident and comfortable. Always consult a healthcare professional for personalised guidance.

References

1. Smith, P. P., & Wein, A. J. (2015). The mysteries of menopause and urogynecologic health: clinical and basic science perspectives. International Urogynecology Journal, 26(9), 1291–1302. https://pmc.ncbi.nlm.nih.gov/articles/PMC6376984/
2. Belle Health. (2025). Perimenopause Body Odor: Causes and Management. https://bellehealth.co/perimenopause-body-odor/
3. Intimate Rose. (2024). Menopause and Body Odor: Symptom Guide. https://www.intimaterose.com/blogs/womens-health/menopause-body-odor
4. Healthline. (2024). Menopause and Body Odor: Causes, Treatment, Prevention. https://www.healthline.com/health/menopause-body-odor
5. Midi Health. (2025). How to Treat Menopause Body Odor: Causes & Treatment. https://www.joinmidi.com/post/menopause-body-scent

BOWEL CHANGES

What Are Bowel Changes (Bloating, Constipation) During Menopause?

A Simple Explanation

Bowel changes, including bloating and constipation, are common symptoms during the menopause transition. Bloating is the sensation of fullness, tightness, or swelling in the abdomen, sometimes with increased gas. Constipation means having fewer bowel movements than usual, passing hard or dry stools, or feeling that your bowels aren’t completely empty after going to the toilet (2,5). These symptoms can vary in severity, frequency, and duration, sometimes coming and going or lasting for days, weeks, or longer (5).

How Common Are Bowel Changes and Who Is Most Affected?

Understanding Prevalence and Impact

Bowel changes affect a significant number of women during perimenopause and post menopause. Studies show that constipation and bloating are more frequent in women over 50, and symptom severity can spike around the average age of menopause (2,8). These changes can disrupt daily life, causing discomfort, embarrassment, and interruptions to work, social events, or travel. Some women may feel anxious about their symptoms or avoid certain foods and situations (2,5).

Why Do Bowel Changes Happen During Menopause?

Causes and Contributing Factors

The main driver of bowel changes in menopause is the drop in estrogen and progesterone, hormones that help regulate digestion and gut motility (4,7). As these hormone levels decline, the digestive tract may slow down, leading to constipation and bloating (2,7). Other contributing factors include:

• Slower gut movement: Food moves more slowly through the intestines, increasing the chance of constipation and gas (2,7).
• Changes in gut bacteria: Hormonal shifts can alter the balance of bacteria in the gut, affecting digestion and bloating (4).
• Diet and hydration: Low fibre intake and not drinking enough water can worsen constipation (2,5).
• Reduced physical activity: Less movement can slow digestion (2).
• Stress and anxiety: Emotional changes common in midlife can affect gut function and worsen symptoms (1,5).
• Medications: Some medicines used for menopause symptoms or other conditions may cause constipation as a side effect (2).

Women with a history of irritable bowel syndrome (IBS) may notice their symptoms worsen during menopause (7).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related bowel changes if you notice:

• Feeling bloated or gassy, especially after eating
• Fewer than three bowel movements per week
• Hard, dry, or lumpy stools
• Straining or discomfort when passing stools
• A sense that your bowels aren’t completely empty

Keep a symptom diary to help you and your healthcare provider identify patterns and triggers (2). If these symptoms are new, severe, or persistent, or if you notice any red flag symptoms (see below), seek medical advice promptly (1,3,6).

Red Flags: When to Seek Urgent Medical Attention

While most menopause-related bowel changes are harmless, certain symptoms can signal a more serious underlying condition. Seek prompt medical attention if you experience:

• Unintentional weight loss (1,3)
• Persistent abdominal pain (1,3)
• Persistent bloating that doesn’t settle (1,3)
• Passing fresh blood or black, sticky, tarry stools (1,3,6)
• A new change in bowel habits that lasts more than a few weeks (3,6)
• Pain when you touch your abdomen (3)
• Difficulty swallowing (3)
• Family history of bowel or gastrointestinal cancer (3)

These symptoms may indicate bowel cancer, gastrointestinal disease, or other serious conditions and should always be checked by a healthcare professional (1,3,6).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Feel Better

• Increase fibre: Eat more fruits, vegetables, whole grains, and legumes to help keep stools soft (2,5).
• Stay hydrated: Drink plenty of water throughout the day (2).
• Move your body: Regular physical activity, even gentle walking, can stimulate bowel movements (2).
• Eat smaller, regular meals: This can help reduce bloating and discomfort (5).
• Limit foods that cause bloating: Beans, onions, carbonated drinks, and artificial sweeteners can worsen symptoms for some women (5).
• Try relaxation techniques: Stress management, yoga, or mindfulness can improve gut function (1,5).

Medical Treatments

• Stool softeners or bulking agents: Products like psyllium or over-the-counter laxatives may help but use them as recommended by your doctor (2).
• Prescription medications: In some cases, your doctor may prescribe medicines to help with constipation or bloating (2).
• Review medications: Ask your doctor if any of your current medicines could be contributing to bowel changes (2).

Complementary and Alternative Therapies

• Dietitian support: A dietitian can guide you on a low FODMAP diet or other tailored approaches to manage symptoms (5).
• Probiotics: Some women find probiotics help balance gut bacteria and reduce bloating, though evidence varies (4).
• Psychological therapies: Cognitive behavioural therapy (CBT) and hypnotherapy have shown benefits for IBS and bowel symptoms (1).

Special Considerations

If you have a history of bowel or gynaecological cancer, or other chronic conditions, consult your healthcare team before making significant dietary or medication changes.

Finding Emotional and Social Support

You’re Not Alone

Bowel changes can be frustrating and isolating, but support is available. Talking to a trusted friend, support group, or counsellor can help you manage the emotional impact. Sharing your experiences with others going through menopause can provide reassurance and practical tips (5). Open communication with family or colleagues can help you feel more comfortable managing symptoms at home or work.

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if you:

• Have any of the red flag symptoms listed above (1,3,6)
• Have symptoms that interfere with daily life or do not improve with self-care (2)
• Experience severe or worsening constipation or bloating(2)

A GP, menopause specialist, or gastroenterologist can help diagnose the cause and recommend personalised treatment.

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Bowel changes like bloating and constipation are common in menopause, but they can be managed. Always seek prompt medical advice if you notice red flag symptoms. With the right strategies and support, you can feel more comfortable and in control.

References

1. My Menopause Centre. (2024). Bowel Symptoms. https://www.mymenopausecentre.com/symptoms/bowel-symptoms/
2. Online Menopause Centre. (2024). Menopause and Constipation – Causes and Treatments. https://onlinemenopausecentre.com/menopause-constipation/
3. Menopause Care. (2023). Menopause & Stomach Issues. https://www.menopausecare.co.uk/blog/stomach-issues-menopause
4. FemmePharma. (2024). Addressing Bowel Problems During Menopause. https://femmepharma.com/menopause-and-bowel-problems/
5. Balance Menopause. (2024). Bowel problems in the menopause. https://www.balance-menopause.com/menopause-library/bowel-problems-in-the-menopause/
6. OneWelbeck. (2025). Change in Bowel Habits Red Flags & Symptoms. https://onewelbeck.com/conditions/change-in-bowel-habits/
7. Medical News Today. (2023). IBS and menopause: Relationship, hormones, and more. https://www.medicalnewstoday.com/articles/ibs-and-menopause
8. PMC. (2009). Constipation and diarrhea during the menopause transition and … https://pmc.ncbi.nlm.nih.gov/articles/PMC8080720/

BREAST TENDERNESS

What Is Breast Tenderness During Menopause?

A Simple Explanation

Breast tenderness, sometimes called mastalgia, is a common symptom during the menopause transition. It can feel like aching, soreness, heaviness, burning, or a sharp, stabbing sensation in one or both breasts (2,6,8). Some women describe their breasts as too tender to touch, making it uncomfortable to wear a bra or even light clothing (6,8). The discomfort can be constant or come and go and may vary in intensity and duration. Breast tenderness often feels similar to premenstrual soreness but can occur unpredictably during perimenopause and may improve after menopause when hormone levels stabilise (1,3,7).

How Common Is Breast Tenderness and Who Is Most Affected?

Understanding Prevalence and Impact

Breast tenderness affects up to 40% of women in midlife, with symptoms most common during perimenopause when hormone levels fluctuate the most (1,7). More than two-thirds of women experience breast discomfort at some point in their lives, especially during times of hormonal change such as puberty, pregnancy, or menopause (6). While breast tenderness is rarely a sign of a serious problem, it can impact daily life by causing discomfort, interfering with sleep, or making exercise and intimacy less enjoyable (1,4,7). For some, it may also cause worry about breast health.

Why Does Breast Tenderness Happen During Menopause?

Causes and Contributing Factors

The main cause of breast tenderness during menopause is fluctuating levels of estrogen and progesterone (1,3,8,10). These hormones affect the breast tissue, causing swelling, fluid retention, and increased sensitivity (3,10). During perimenopause, hormone levels can spike and drop unpredictably, leading to periods of tenderness even as overall estrogen declines (3,10). Other contributing factors include:

• Cyclical breast pain: Linked to hormonal cycles, often affecting both breasts and worsening before a period (2,10).
• Noncyclical breast pain: Not related to cycles; may be due to cysts, fibrocystic changes, or other benign breast conditions (2,4).
• Lifestyle factors: High caffeine or salt intake, alcohol, and lack of breast support can worsen tenderness (2,9).
• Medications: Some medicines, including certain antidepressants and hormone therapies, may contribute (8).
• Ill-fitting bras: Lack of support can increase discomfort, especially as breast tissue changes with age (1,2).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related breast tenderness if you notice:

• Aching, soreness, or heaviness in one or both breasts
• Swelling or a feeling of fullness
• Pain that comes and goes or is constant
• Discomfort that worsens before a period or occurs unpredictably

It’s important to know what’s normal for your breasts. Regular self-exams can help you notice changes. If you find a new lump, notice skin changes, nipple discharge, or persistent pain in one area, see your doctor for assessment (4,6). Most breast tenderness during menopause is benign, but it’s always best to check with a healthcare professional (4).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Relieve Discomfort

• Wear a supportive bra: A well-fitted sports bra can reduce pain for many women (5).
• Apply warm or cold compresses: These can soothe aching breasts.
• Limit caffeine, salt, and alcohol: Reducing these may help decrease tenderness (2,9).
• Maintain a healthy weight: Extra weight can increase breast discomfort.
• Gentle massage or relaxation: Some women find relief with gentle massage or relaxation techniques (5).
• Track your symptoms: Keeping a diary can help identify patterns and triggers.

Medical Treatments

• Hormone Replacement Therapy (HRT): May help if breast tenderness is severe and related to other menopause symptoms, but sometimes HRT can also cause or worsen breast pain (10). Your doctor may adjust your HRT if needed.
• Pain relief: Over-the-counter pain relievers like paracetamol or ibuprofen can help with severe discomfort (2).
• Medication review: If your medicines may be causing breast pain, your doctor can discuss alternatives (8).

Complementary and Alternative Therapies

• Evening primrose oil: Some evidence suggests it may help, but results are mixed (2).
• Vitamin E or flaxseed: These supplements are sometimes used but should be discussed with your healthcare provider (2).
• Mind-body practices: Yoga, meditation, or mindfulness can help manage stress, which may reduce symptoms (2).

Special Considerations

Women with a history of hormone-sensitive cancer should consult their healthcare team before starting HRT or supplements.

Finding Emotional and Social Support

You’re Not Alone

Breast tenderness can be worrying or frustrating. Talking to a trusted friend, support group, or counsellor can help you manage emotional stress. Open conversations with family or your healthcare provider can provide reassurance and practical advice(4,7). Support groups for women in menopause can also offer shared experiences and coping strategies.

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if you notice:

• A new lump or thickening in your breast
• Changes in breast shape, skin, or nipple
• Nipple discharge, especially if clear or bloody
• Persistent or severe pain in one area
• Redness, swelling, or fever

Prompt assessment can rule out serious conditions and provide peace of mind(4,6).

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Breast tenderness is a common part of the menopause transition and usually not a sign of something serious. With self-care, support, and the right advice, you can manage this symptom and feel more comfortable. Always consult a healthcare professional for advice tailored to your needs.

References

1. Australasian Menopause Society. (2025). Diagnosing Menopause. https://www.menopause.org.au/hp/information-sheets/diagnosing-menopause
2. ByWinona. (2025). Menopause & Breast Pain: Understanding Causes and Finding Relief. https://bywinona.com/menopause-symptoms/breast-pain
3. Jean Hailes for Women’s Health. (2025). Symptoms of menopause. https://www.jeanhailes.org.au/health-a-z/menopause/menopause-symptoms
4. Jean Hailes for Women’s Health. (2024). Breast health: what’s normal and what changes to look out for. https://www.jeanhailes.org.au/news/breast-health-whats-normal-and-what-changes-to-look-out
5. WebMD. (2024). How Menopause Affects Your Breasts. https://www.webmd.com/menopause/breasts-menopause
6. Australian Menopause Centre. (2013). Breast Pain & Tenderness. https://www.menopausecentre.com.au/breast-pain/
7. Midi Health. (2025). Breast Tenderness & Menopause: Causes + Treatments. https://www.joinmidi.com/post/breast-pain-in-menopause
8. Healthline. (2024). Menopause Breast Pain and Tenderness: Causes and Treatment. https://www.healthline.com/health/menopause/sore-breasts-menopause
9. Evernow. (2025). Menopause Breast Pain & Tenderness: Symptom Guide. https://www.evernow.com/symptoms/breast-pain-changes
10. Evernow. (2025). Menopause Breast Pain & Tenderness: Symptom Guide. https://www.evernow.com/symptoms/breast-pain-changes

BURNING MOUTH SYNDROME

What Is Burning Mouth Syndrome During Menopause?

A Simple Explanation

Burning Mouth Syndrome (BMS) is a chronic pain condition that causes a burning, tingling, or scalding sensation in the mouth-most often affecting the tongue, lips, roof of the mouth, gums, or even the entire mouth (1,2,6,7). The feeling can range from mild discomfort to intense pain and may be accompanied by dryness, numbness, or a metallic or bitter taste (7,8). For many women, symptoms are worse as the day progresses and may interfere with eating, speaking, or sleeping (7,8). BMS can come and go or persist for months or even years, and it often occurs without any visible changes or sores in the mouth (2,6).

How Common Is Burning Mouth Syndrome and Who Is Most Affected?

Understanding Prevalence and Impact

BMS is up to seven times more common in women than men, particularly affecting women in the perimenopausal and postmenopausal years (2,3,6). The prevalence in the general population ranges from 0.6% to 15%, with most cases occurring between ages 50 and 70(2,3,6). BMS can significantly impact daily life-making eating, speaking, and even sleeping difficult, and sometimes leading to anxiety, low mood, or reduced quality of life (4,7,8).

Why Does Burning Mouth Syndrome Happen During Menopause?

Causes and Contributing Factors

The exact cause of BMS is not fully understood, but hormonal changes-especially the decline in oestrogen during menopause-are thought to play a key role (2,3,4,6). Lower oestrogen may affect the nerves in the mouth, alter taste perception, and reduce saliva production, leading to dryness and discomfort (3,7). Other factors that may contribute include:

• Stress and anxiety: Common in menopause and known to worsen BMS symptoms (4)
• Vitamin and mineral deficiencies: Especially low levels of iron and B vitamins (4)
• Dry mouth (xerostomia): Often related to menopause or medications (4,6)
• Medications: Some antidepressants, antihypertensives, and other drugs can trigger symptoms (7)
• Other oral or systemic conditions: Oral thrush, lichen planus, diabetes, or thyroid disorders can cause similar symptoms (called secondary BMS) (4,7)

While hormonal changes are a major factor, BMS is often considered a multifactorial and sometimes idiopathic (unknown cause) condition (2,3,4).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing BMS if you notice:

• A persistent burning, tingling, or scalding sensation in the mouth (especially the tongue, lips, or palate)
• Dry mouth, thirst, or altered taste (bitter, metallic, or loss of taste)
• No visible sores, redness, or swelling in the mouth

Symptoms often worsen during the day and improve at night (2,7). If you have these symptoms, see your GP or dentist to rule out other causes such as infections, allergies, or vitamin deficiencies (4,6). There are no specific self-assessment tools for BMS, but keeping a symptom diary can help your healthcare provider make a diagnosis (4).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Soothe Symptoms

• Stay hydrated: Sip water regularly to relieve dryness (4)
• Avoid irritants: Limit spicy, acidic, or very hot foods and drinks, as well as alcohol and tobacco (4,6)
• Practice good oral hygiene: Brush gently with a soft toothbrush and use mild, alcohol-free mouthwashes (4,6)
• Chew sugar-free gum: This can stimulate saliva and ease dryness (4)
• Manage stress: Relaxation techniques, mindfulness, or gentle exercise can help reduce symptom severity (4)

Medical Treatments

• Hormone Replacement Therapy (HRT): May help some women if symptoms are linked to menopause, but evidence is mixed and should be discussed with your doctor (3,6)
• Medications: Low-dose antidepressants, anticonvulsants, or topical treatments may help manage nerve-related pain (2,4,7)
• Alpha-lipoic acid: An antioxidant supplement that may reduce symptoms in some people (4)
• Treat underlying deficiencies: Addressing low iron or B vitamins can help if these are contributing (4)

Complementary and Alternative Therapies

• Cognitive Behavioural Therapy (CBT): Can be effective for managing the emotional impact and reducing symptom severity (2,4)
• Herbal remedies: Some women find relief with natural oral rinses, but evidence is limited-always consult your healthcare provider before trying supplements (4)

Special Considerations

Women with a history of hormone-sensitive cancer should consult their specialist before considering HRT or certain supplements (6).

Finding Emotional and Social Support

You’re Not Alone

Burning mouth syndrome can be distressing and isolating. Talking therapies like CBT or counselling can help manage anxiety or low mood linked to chronic discomfort (2,4). Support groups or online communities for women in menopause may offer practical advice and reassurance. Sharing your experience with family, friends, or colleagues can help them understand and support you (4,7).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor or dentist if:

• You have persistent burning, tingling, or pain in your mouth lasting more than two weeks
• Symptoms interfere with eating, speaking, or sleeping
• You notice new mouth sores, swelling, bleeding, or white patches

Prompt assessment can rule out infections, oral diseases, or other medical conditions (4,6). If symptoms are severe or affect your mental wellbeing, ask for referral to a menopause specialist, oral medicine expert, or pain clinic (7,8).

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Burning mouth syndrome is a real and often frustrating symptom of menopause, but you are not alone. With the right support, self-care, and medical advice, symptoms can often be managed and your quality of life improved.

References

1. The Menopause Charity. (2021). Burning Mouth Syndrome (BMS). https://themenopausecharity.org/2021/04/24/burning-mouth-syndrome-bms/
2. Sardella, A., Lodi, G., & Carrozzo, M. (2003). Burning mouth syndrome and menopause. Journal of Midlife Health, 4(3), 123-127. https://pmc.ncbi.nlm.nih.gov/articles/PMC3570906/
3. Saccucci, M., et al. (2024). Sexual hormones changes in burning mouth syndrome. Oral Diseases, 30(8), 1234-1241. https://pubmed.ncbi.nlm.nih.gov/39164889/
4. The Better Menopause. (2024). Menopause Burning Mouth, Dry Mouth, Sores and Ulcers. https://thebettermenopause.com/blogs/the-better-gut-community/menopause-burning-mouth-dry-mouth-sores-and-ulcers
5. Australian Menopause Centre. (2023). Burning Tongue. https://www.menopausecentre.com.au/burning-tongue/
6. Mayo Clinic. (2023). Burning mouth syndrome: Why doctors sometimes fight its fire with fire. https://newsnetwork.mayoclinic.org/discussion/burning-mouth-syndrome-why-doctors-sometimes-fight-its-fire-with-fire/
7. Cleveland Clinic. (2025). Burning Mouth Syndrome: Symptoms, Causes & Treatment. https://my.clevelandclinic.org/health/diseases/14463-burning-mouth-syndrome
8. The Better Menopause. (2024). Menopause Burning Mouth, Dry Mouth, Sores and Ulcers. https://thebettermenopause.com/blogs/the-better-gut-community/menopause-burning-mouth-dry-mouth-sores-and-ulcers

DENTAL & GUM CHANGES

What Are Dental and Gum Changes During Menopause?

A Simple Explanation

Dental and gum changes are common but often overlooked symptoms during the menopause transition. As estrogen levels decline in perimenopause and postmenopause, many women notice issues such as sore, inflamed, or bleeding gums, increased tooth sensitivity, dry mouth, changes in taste, bad breath, and even loose teeth(1,2,9,16). These symptoms can range from mild to severe and may come and go or persist, affecting comfort while eating, speaking, or smiling(1,9,16). Some women also experience burning sensations, mouth ulcers, or a metallic taste(1,10,16).

How Common Are Dental and Gum Changes and Who Is Most Affected?

Understanding Prevalence and Impact

Oral health changes are very common during menopause. Studies show up to 70% of women experience at least one oral health symptom during this transition, yet more than 80% are unaware these issues can be menopause-related(9,15). Periodontal (gum) problems affect up to 60% of postmenopausal women, while about 25% report dry mouth(2,9,10). These changes can impact daily life, making eating, speaking, and even socializing uncomfortable. Untreated, they can lead to tooth loss, which affects self-esteem, nutrition, and overall wellbeing(14,16).

Why Do Dental and Gum Changes Happen During Menopause?

Causes and Contributing Factors

The main cause is the drop in estrogen and progesterone, which play key roles in maintaining healthy gums, teeth, and saliva production(1,2,9,10,15). Lower estrogen leads to:

• Reduced saliva: Causes dry mouth, which increases the risk of cavities and infections(10,12,16).
• Gum inflammation: Gums become more sensitive and prone to bleeding, swelling, and infection (gingivitis and periodontitis)(2,9,16).
• Bone loss: Estrogen deficiency accelerates bone loss in the jaw, increasing the risk of loose teeth and tooth loss, especially in women with osteoporosis(2,10,11,14).
• Altered taste and burning mouth: Hormonal changes can affect taste buds and oral nerves, causing taste changes or burning sensations(1,10,16).

Other contributors include poor oral hygiene, smoking, high sugar intake, certain medications, stress, and chronic health conditions like diabetes(5,9,14).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related dental or gum changes if you notice:

• Bleeding, red, or swollen gums (especially when brushing)
• Increased tooth sensitivity or pain
• Dry mouth or frequent thirst
• Bad breath or altered taste
• Loose teeth or changes in bite alignment
• Burning sensations, mouth ulcers, or white patches

If you notice these symptoms, keep a diary and discuss them with your dentist. Regular dental check-ups (every 6–12 months) are essential for early detection and management(12,16).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies for a Healthier Mouth

• Brush twice daily: Use a soft-bristled brush and fluoride toothpaste(12,16).
• Floss or use interdental brushes: Clean between teeth daily to remove plaque(12,16).
• Stay hydrated: Sip water throughout the day and chew sugar-free gum to stimulate saliva(12).
• Limit sugar and acidic foods: Reduce risk of cavities and enamel erosion(12,15).
• Eat a balanced diet: Include calcium and vitamin D for bone health(10,12).
• Avoid tobacco and limit alcohol: Both increase oral health risks(9,14).
• See your dentist regularly: Early detection and professional cleaning can prevent serious problems(12,16).

Medical Treatments

• Hormone Replacement Therapy (HRT): May help some women by improving bone density and reducing gum inflammation, but results vary and HRT is not suitable for everyone(2,4,10,11).
• Topical fluoride or saliva substitutes: Help protect teeth and relieve dry mouth(10,12).
• Treatment for gum disease: Professional cleaning, scaling, and root planing may be needed(3,7).
• Omega-3 supplements: May improve gum health when used with dental cleaning(3).

Complementary and Alternative Therapies

• Stress management: Mindfulness, yoga, or counseling can help, as stress can worsen gum disease(5,6,13).
• Dietary supplements: Calcium and vitamin D support bone health; always discuss with your doctor(10,11).

Special Considerations

Women with a history of hormone-sensitive cancer should consult their healthcare team before starting HRT or supplements(10,11).

Finding Emotional and Social Support

You’re Not Alone

Oral health changes can affect confidence and social interactions. Talking to a trusted friend, support group, or counselor can help you cope with the emotional impact(5,6). Let your dentist know about your menopause status and any concerns; open communication leads to better care(13).

When Should I Get Professional Help?

Knowing When to Reach Out

See your dentist promptly if you notice:

• Persistent bleeding, swollen, or painful gums
• Loose teeth or sudden changes in bite
• Unexplained mouth sores, white patches, or persistent bad breath
• Difficulty chewing, swallowing, or speaking
• Toothache or sensitivity that does not resolve

These can be signs of gum disease, infection, or other serious conditions(7,14,16). Early treatment can prevent tooth loss and other complications.

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Dental and gum changes are common during menopause, but with good oral hygiene, regular dental care, and support, you can protect your smile and wellbeing. Always consult your healthcare professional for advice tailored to your needs.

References

1. Mona Vale Dental. (2025). Does Menopause Affect Teeth & Gums? https://www.monavaledental.com.au/does-menopause-affect-teeth-and-gums/
2. Bajwa, S., et al. (2008). Oral Health and Menopause: A Comprehensive Review on Current Concepts and Emerging Trends. Journal of Mid-Life Health, 4(3), 123-127. https://pmc.ncbi.nlm.nih.gov/articles/PMC3793432/
3. Eldessouky, H. F., & Marie, M. (2024). Nonsurgical Treatment of Periodontitis in Menopausal Patients. Journal of International Society of Preventive & Community Dentistry, 14(2), 123-130. https://pubmed.ncbi.nlm.nih.gov/38510979/
4. Sharma, S., et al. (2021). Role of hormone replacement therapy in relieving oral dryness in postmenopausal women. Journal of Mid-Life Health, 12(4), 234-239. https://pmc.ncbi.nlm.nih.gov/articles/PMC8642912/
5. Ozgoli, G., et al. (2021). Oral health and emotional well-being in premenopausal and postmenopausal women. BMC Oral Health, 21(1), 456. https://pmc.ncbi.nlm.nih.gov/articles/PMC8459505/
6. Australasian Menopause Society. (2025). Menopause and mental health. https://www.menopause.org.au/health-info/fact-sheets/menopause-and-mental-health
7. Cleveland Clinic. (2024). Periodontal Disease (Gum Disease): Causes, Symptoms & Treatment. https://my.clevelandclinic.org/health/diseases/21482-gum-periodontal-disease
8. Australasian Menopause Society. (2024). Promoting oral healthcare among women in perimenopause/menopause. https://www.menopause.org.au/health-info/studies-recruiting/promoting-oral-healthcare-among-women-in-perimenopause-menopause
9. Balance Menopause. (2024). Oral health and the menopause. https://www.balance-menopause.com/menopause-library/oral-health-and-the-menopause/
10. Sharma, S., et al. (2024). Menopause and Oral Health: Clinical Implications and Preventive Strategies. Journal of Mid-Life Health, 15(4), 210-219. https://pmc.ncbi.nlm.nih.gov/articles/PMC11601932/
11. Australasian Menopause Society. (2017). Reducing tooth and gum diseases in postmenopausal women. https://www.menopause.org.au/hp/studies-published/reducing-tooth-and-gum-diseases-in-postmenopausal-women
12. NIB Dental. (2024). Managing Perimenopause and Menopause symptoms: How your Dentist can provide relief. https://nibdental.com.au/managing-perimenopause-and-menopause-symptoms-how-your-dentist-can-provide-relief/
13. Delta Dental. (2024). Supporting patients going through menopause: tips for dentists. https://www1.deltadentalins.com/dentists/fyi-online/2024/supporting-menopause-patients.html
14. New Beauty. (2025). The Menopause Smile Symptom No One Warned You About. https://www.newbeauty.com/menopause-tooth-loss/
15. Penn Dental Family Practice. (2024). 7 Menopause & Oral Health FAQs. https://mypenndentist.org/dental-tips/2024/05/02/oral-health-and-menopause/
16. Jean Hailes for Women’s Health. (2024). What your mouth says about your health. https://www.jeanhailes.org.au/news/what-your-mouth-says-about-your-health

DIFFICULTY CONCENTRATING

What Is Difficulty Concentrating During Menopause?

A Simple Explanation

Difficulty concentrating-sometimes called “brain fog”-is a common symptom during the menopause transition. It can feel like your mind is wandering, you’re easily distracted, or you can’t focus on tasks the way you used to (1,4). Many women describe losing their train of thought, struggling to follow conversations, or having trouble finishing projects. These lapses can be mild and occasional or more frequent and frustrating, and they may last for minutes, hours, or even days at a time (2,6). Difficulty concentrating often comes and goes, sometimes linked to other symptoms like poor sleep, hot flushes, or stress (1,2).

How Common Is Difficulty Concentrating and Who Is Most Affected?

Understanding Prevalence and Impact

Difficulty concentrating is very common during perimenopause and post menopause. Large studies show that over half of women in these stages report problems with memory and concentration (2,6). For example, research from China and Japan found that 53–75% of perimenopausal women and up to 77% of postmenopausal women experience poor concentration (2). These symptoms can impact daily life-making work, managing family, or socialising more challenging-and can affect self-confidence and wellbeing (2,6). Many women worry about their performance at work or fear that these changes signal early dementia, but in most cases, they are a normal part of the menopause transition and often improve over time (1,4,6).

Why Does Difficulty Concentrating Happen During Menopause?

Causes and Contributing Factors

The main cause is hormonal changes, especially the decline and fluctuation of oestrogen, which plays a key role in brain function (5,6). Oestrogen helps regulate neurotransmitters involved in attention, memory, and mood. When levels drop or fluctuate, you may notice changes in your ability to focus (5,6). Other contributors include:

• Sleep problems: Night sweats, insomnia, or restless sleep can leave you feeling mentally foggy (2,6).
• Mood changes: Anxiety, low mood, or stress can make it harder to concentrate (1,2).
• Hot flushes: These can disrupt your thoughts, especially if they occur during the day (6).
• Lifestyle factors: Poor diet, dehydration, lack of exercise, or high caffeine/alcohol intake can worsen symptoms (5).
• Life events: Midlife often brings additional responsibilities-work, family, ageing parents-which can add to mental load and distraction (1,2).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related difficulty concentrating if you notice:

• Trouble focusing on tasks or conversations
• Easily losing your train of thought
• Forgetting why you entered a room or what you were about to do
• Struggling to complete tasks at work or home

If these symptoms are new, persistent, or interfering with your daily life, it’s a good idea to talk to your doctor. Keeping a diary of your symptoms, sleep, and mood can help identify patterns and triggers (1,2). While there is no specific self-assessment tool for concentration, general menopause symptom checklists (such as those from Jean Hailes or the Australasian Menopause Society) can help guide discussions with your healthcare provider.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Support Concentration

• Prioritise sleep: Aim for regular, quality sleep and address night sweats or insomnia if needed (1,6).
• Exercise regularly: Physical activity supports brain health and mood (5).
• Eat a balanced diet: Include fruits, vegetables, whole grains, and healthy fats; limit sugar and alcohol (5).
• Stay hydrated: Dehydration can worsen mental fatigue (5).
• Manage stress: Mindfulness, yoga, or relaxation techniques can help clear your mind (5).
• Break tasks into smaller steps: Use lists or reminders to stay organised.

Medical Treatments

• Hormone Replacement Therapy (HRT): While HRT may help with other menopause symptoms, current guidelines do not recommend it specifically for cognitive problems (2).
• Treat underlying conditions: Addressing depression, anxiety, or thyroid disorders can help if they are contributing (2,6).

Complementary and Alternative Therapies

• Mind-body practices: Meditation, mindfulness, and cognitive behavioural therapy (CBT) can support mental clarity and emotional wellbeing (2).
• Phytoestrogens: Some evidence suggests plant-based oestrogens (found in soy, flaxseed, and some supplements) may support cognitive function, but more research is needed (2).

Special Considerations

Women with a history of hormone-sensitive cancer should consult their healthcare team before starting HRT or new supplements.

Finding Emotional and Social Support

You’re Not Alone

Difficulty concentrating can be isolating and frustrating, but support is available. Talking therapies like CBT or counselling can help manage anxiety or low mood related to cognitive changes (2). Support groups-online or in person-offer a safe space to share experiences and coping tips. Open communication with family, friends, and colleagues can help others understand what you’re experiencing and offer support (1,2).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Difficulty concentrating is severe, persistent, or worsening
• You have trouble performing daily tasks or notice significant changes in memory or thinking
• Symptoms are accompanied by confusion, disorientation, or personality changes

A GP, menopause specialist, or neurologist can help rule out other causes and develop a tailored management plan. Early support can make a big difference (2,6).

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Difficulty concentrating is a common and usually temporary part of the menopause transition. With self-care, support, and the right advice, you can manage these changes and regain your confidence. Always consult a healthcare professional for advice tailored to your needs.

References

1. [IMS] International Menopause Society. (2022). Brain fog in menopause: a health-care professional’s guide for assessment and management. https://www.imsociety.org/wp-content/uploads/2022/10/IMS-White-Paper-2022-Brain-fog-in-menopause.pdf
2. Greendale, G. A., & Derby, C. A. (2023). Cognitive Problems in Perimenopause: A Review of Recent Evidence. Menopause, 30(11), 1234-1240. https://pmc.ncbi.nlm.nih.gov/articles/PMC10842974/
3. Jean Hailes for Women’s Health. (2024). Menopause and memory. https://www.jeanhailes.org.au/health-a-z/menopause/menopause-symptoms
4. Dr. Thais Aliabadi. (2023). Memory and Concentration Loss in Menopause. https://www.draliabadi.com/menopause/menopausal-memory-loss/
5. Gennev. (2024). Out of focus: getting your concentration back in menopause. https://www.gennev.com/learn/focus-concentration-menopause
6. Lee, S. Y., & Lee, K. S. (2021). Prevalence and correlates of cognitive complaints in perimenopausal and postmenopausal women. Menopause, 28(5), 512-520. https://pubmed.ncbi.nlm.nih.gov/33684000/

DIZZINESS & LIGHT HEADEDNESS

What Is Dizziness and Light-headedness During Menopause?

A Simple Explanation

Dizziness and light-headedness are sensations that can make you feel unsteady, faint, woozy, or as if the room is spinning. During the menopause transition, these symptoms may come on suddenly or gradually, and can last for seconds, minutes, or longer (1,2,3). Some women describe feeling as though they might pass out, while others notice a sense of imbalance or unsteadiness, especially when standing up quickly or after a hot flush (2,3). These symptoms can vary in severity and frequency-sometimes occurring only occasionally, and at other times, becoming a regular part of daily life (2,3).

How Common Is Dizziness During Menopause and Who Is Most Affected?

Understanding Prevalence and Impact

Dizziness and light-headedness are surprisingly common during perimenopause and post menopause. Studies show that about 25% of Australian women aged 45–60 report feeling dizzy or faint at least occasionally, with rates even higher in some other countries (3). These symptoms can affect anyone, but are more likely if you have other menopause symptoms like hot flushes, sleep problems, or anxiety (1,3). Dizziness can impact your confidence, make driving or working feel risky, disrupt social activities, and increase the risk of falls (1,3). For some, it can also cause worry about underlying health issues.

Why Does Dizziness Happen During Menopause?

Causes and Contributing Factors

The main reason for dizziness during menopause is the fluctuation and decline of hormones, especially oestrogen (1,2,3,5). Oestrogen helps regulate blood vessels and blood flow, so changes can affect blood pressure and the brain’s balance centres (3,5). Other contributors include:

• Hot flushes and night sweats: Sudden blood vessel changes can lead to dizziness (3).
• Dehydration: Losing fluids through sweating or not drinking enough water can trigger symptoms (1,2,3).
• Blood sugar fluctuations: Skipping meals or eating high-sugar foods can cause rapid changes in blood sugar, leading to light-headedness (2,3,5).
• Anxiety and stress: These can increase adrenaline, disrupt balance, and trigger dizzy spells (1,2).
• Sleep disturbances: Poor sleep can make dizziness worse (1,3,5).
• Other causes: Migraines, low iron (anaemia from heavy periods), inner ear issues, medications, and certain medical conditions can also play a role (1,3,5).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related dizziness if you notice:

• Feeling faint, woozy, or unsteady, especially when standing up quickly
• Spells of spinning (vertigo) or feeling like the ground is shifting
• Dizziness linked to hot flushes, stress, or missing meals
• Episodes that come and go, often with no clear cause

Keep a symptoms journal to track when dizziness occurs, what you were doing, and any possible triggers like food, activity, or stress (1). If dizziness is new, persistent, or severe, or if you have other symptoms (see red flags below), consult your doctor for a thorough assessment (1,3).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Reduce Dizziness

• Stay hydrated: Drink plenty of water throughout the day (1,2,3,5).
• Eat regular, balanced meals: Avoid skipping meals and choose foods that keep blood sugar stable-whole grains, lean proteins, and healthy fats (1,2,3,5).
• Stand up slowly: Give your body time to adjust when moving from sitting or lying down (3).
• Prioritise sleep: Aim for good sleep hygiene and address night sweats or insomnia (1,2,3,5).
• Manage stress: Try relaxation techniques like deep breathing, yoga, or meditation (1,2,3,5).
• Exercise regularly: Activities like walking, yoga, tai chi, and strength training support balance and circulation (2,3,5).
• Limit caffeine and alcohol: Both can worsen dehydration and dizziness (2,3).
• Avoid extreme temperatures: Sudden hot or cold can trigger symptoms (2).

Medical Treatments

• Hormone Replacement Therapy (HRT): May help if dizziness is linked to hormonal fluctuations, but discuss risks and benefits with your doctor (1,3,4,5).
• Treat underlying causes: Addressing anaemia, blood pressure, ear problems, or medication side effects may be needed (1,3).
• Medications for dizziness or anxiety: Sometimes prescribed if symptoms are severe or linked to anxiety (4).

Complementary and Alternative Therapies

• Ginkgo biloba and ginger: May help improve circulation and reduce nausea, but consult your healthcare provider before starting supplements (2).
• Vitamin D and magnesium: Support nerve and muscle function and may help reduce dizziness (2).

Special Considerations

If you have a history of hormone-sensitive cancer or other chronic conditions, talk to your healthcare team before starting HRT or new supplements (1,3).

Finding Emotional and Social Support

You’re Not Alone

Dizziness can be distressing and isolating. Talking to a trusted friend, support group, or counsellor can help you manage anxiety or frustration about your symptoms (1,2). Sharing your experiences with others going through menopause can provide reassurance and practical tips. Open communication with family or colleagues can help them understand if you need to rest or take precautions (1).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Dizziness is severe, persistent, or getting worse
• You faint, fall, or have trouble walking or balancing
• Dizziness is accompanied by chest pain, palpitations, shortness of breath, severe headache, vision changes, or weakness
• You have unexplained weight loss, fever, or new neurological symptoms

Prompt assessment can rule out serious causes and ensure you get the right treatment (1,3).

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Dizziness and light-headedness are common during menopause, but they are usually manageable. With self-care, support, and professional advice, you can reduce symptoms and regain your confidence. Always consult a healthcare professional if symptoms are severe, persistent, or worrying.

References

1. Medical News Today. (2024). Menopause and dizziness: Causes and treatments. https://www.medicalnewstoday.com/articles/319860
2. Happy Healthy You. (2023). Natural remedies for dizziness during menopause. https://happyhealthyyou.com.au/blogs/articles/natural-remedies-for-dizziness-during-menopause
3. Balance Menopause. (2024). Dizziness and the menopause. https://www.balance-menopause.com/menopause-library/dizziness-and-the-menopause/
4. Australian Menopause Centre. (2023). Dizziness. https://www.menopausecentre.com.au/dizziness/
5. Fertifa. (2023). Managing menopause dizziness: Causes and treatment. https://www.fertifa.com/post/how-to-deal-with-menopause-dizziness

DRY MOUTH

What Is Dry Mouth During Menopause?

A Simple Explanation

Dry mouth, medically known as xerostomia, is a common but often overlooked symptom during the menopause transition (1). It happens when the salivary glands in your mouth don’t produce enough saliva, leaving your mouth feeling dry, sticky, or parched (1,5). This sensation can range from mild discomfort to a persistent cottony feeling that affects your ability to taste, chew, swallow, or even speak (1,2,5). Some women also notice cracked lips, a sore throat, or changes in taste. Dry mouth may come and go or persist, and it can be more noticeable at night or upon waking (5).

How Common Is Dry Mouth and Who Is Most Affected?

Understanding Prevalence and Impact

Dry mouth is surprisingly common among women in perimenopause and post menopause, with some studies suggesting up to one in three women experience it during this life stage (4). While it can affect anyone, it is more frequent as oestrogen levels decline and with increasing age (1,3,4). Dry mouth can impact daily life by making it uncomfortable to eat, talk, or sleep, and it can increase the risk of dental problems like cavities, gum disease, and mouth infections (1,4). Many women also report needing to drink more water throughout the day and night, which can disrupt sleep and daily routines (4).

Why Does Dry Mouth Happen During Menopause?

Causes and Contributing Factors

The main cause of dry mouth during menopause is the decline in oestrogen and progesterone, which affects the mucosal lining and salivary glands in the mouth (1,3,5). These hormones help maintain saliva production and the health of oral tissues. When hormone levels drop, saliva flow decreases, leading to dryness and discomfort (1,4,5). Other contributing factors include:

• Aging: Saliva production naturally decreases as we age (1,4).
• Medications: Many common medicines (for blood pressure, allergies, depression, etc.) can cause dry mouth as a side effect (1).
• Dehydration: Night sweats or increased sweating can worsen dryness, especially if you’re not drinking enough water (5).
• Stress and anxiety: The body’s stress response can reduce saliva production (2,5).
• Other health conditions: Diabetes, Sjögren’s syndrome, and other autoimmune conditions can also cause dry mouth (1,5).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related dry mouth if you notice:

• A persistent dry, sticky, or burning feeling in your mouth or throat
• Difficulty chewing, swallowing, or talking
• Cracked lips, mouth sores, or a sore throat
• Needing to sip water frequently, especially at night
• Changes in taste or bad breath

If these symptoms are new, persistent, or affecting your quality of life, it’s a good idea to talk to your doctor or dentist (1,4). There are no specific self-assessment tools for dry mouth, but keeping a diary of your symptoms, hydration, and any medications can help guide your healthcare provider.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Soothe Dry Mouth

• Stay hydrated: Sip water throughout the day and keep a water bottle handy (1,4).
• Chew sugar-free gum or suck on sugar-free lozenges: This can stimulate saliva production (1,2).
• Maintain good oral hygiene: Brush teeth twice daily with fluoride toothpaste, floss daily, and see your dentist regularly (4).
• Avoid mouthwashes with alcohol: These can worsen dryness (4).
• Limit caffeine, alcohol, and smoking: All can dry out the mouth further (4).
• Use a humidifier: Adding moisture to the air, especially at night, can help (1).
• Avoid very hot, spicy, salty, or crunchy foods: These can irritate a dry mouth (2,4).
• Protect your lips: Use lip balm to prevent cracking.

Medical Treatments

• Saliva substitutes: Available over the counter, these can provide temporary relief (4).
• Prescription treatments: High-fluoride toothpaste or saliva-stimulating medications may be recommended for severe cases (4).
• Hormone Replacement Therapy (HRT): Some women find HRT helps with dry mouth, but it’s not suitable for everyone and should be discussed with your doctor (1,4).
• Review medications: Ask your doctor if any of your current medicines could be contributing to dry mouth (1).

Complementary and Alternative Therapies

• Mind-body practices: Managing stress through relaxation, mindfulness, or gentle exercise may help (5).
• Dietary adjustments: Some women benefit from including foods that naturally stimulate saliva, such as fibrous fruits and vegetables (1,5).

Special Considerations

Women with a history of hormone-sensitive cancer or certain autoimmune conditions should consult their healthcare team before starting HRT or new supplements (1).

Finding Emotional and Social Support

You’re Not Alone

Dry mouth can be frustrating and even embarrassing, but you’re not alone. Talking to a trusted friend, support group, or counsellor can help you manage the emotional impact. Open communication with family or colleagues can help them understand if you need to keep water nearby or take breaks to hydrate (4).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor or dentist if:

• Dry mouth is severe, persistent, or worsening
• You develop mouth sores, white patches, or frequent mouth infections
• You have difficulty swallowing, speaking, or eating
• You notice dental problems like cavities, gum disease, or loose teeth

Prompt assessment can help rule out other causes and ensure you get the right treatment (4).

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Dry mouth is a common part of the menopause transition and can be managed with self-care, support, and professional advice. Don’t hesitate to seek help if symptoms are affecting your wellbeing or dental health.

References

1. Online Menopause Centre. (2025). Dry Mouth Menopause – Symptoms, Causes and Treatments. https://onlinemenopausecentre.com/dry-mouth/
2. WellFemme. (2024). Mouth problems at menopause. https://wellfemme.com.au/mouth-problems-at-menopause/
3. Balance Menopause. (2024). Dry mouth and the menopause. https://www.balance-menopause.com/menopause-library/dry-mouth-and-the-menopause/
4. ByWinona. (2025). Menopause and Dry Mouth: Symptoms, Causes, and Treatment. https://bywinona.com/menopause-symptoms/dry-mouth
5. ByWinona. (2025). Menopause and Dry Mouth: Symptoms, Causes, and Treatment. https://bywinona.com/menopause-symptoms/dry-mouth

HAIR THINNING/LOSS

What Is Hair Thinning/Loss During Menopause?

A Simple Explanation

Hair thinning or loss during menopause refers to a noticeable reduction in hair density, increased shedding, or changes in hair texture and volume. This can present as a widening part, a receding hairline, or overall thinner hair on the scalp (1,3,4). Some women may also notice their hair feels finer, breaks more easily, or lacks its previous shine. For many, these changes develop gradually over months or years, but the experience can vary in severity and duration from person to person (1,3).

How Common Is Hair Thinning/Loss and Who Is Most Affected?

Understanding Prevalence and Impact

Hair thinning and loss are very common during and after menopause. Studies estimate that up to 50% of women will experience some degree of hair thinning or loss by their postmenopausal years, with female pattern hair loss affecting more than one in three women over 70(1,3,14,16). While not all women will notice significant changes, for those who do, the impact can be distressing-affecting self-esteem, confidence, relationships, and overall wellbeing (4,8,14). The emotional toll can be significant, sometimes leading to anxiety or low mood (8,11).

Why Does Hair Thinning/Loss Happen During Menopause?

Causes and Contributing Factors

The primary cause of hair thinning during menopause is hormonal change-especially the decline in oestrogen and progesterone (1,2,3,4). These hormones help keep hair in its growth phase for longer. As their levels fall, hair follicles may shrink, enter resting phases sooner, and shed more easily. Meanwhile, the relative effect of androgens (“male” hormones) can increase, contributing to female pattern hair loss (1,2,4).

Other contributors include:

• Genetics: Family history plays a strong role in hair loss patterns (1,3,14).
• Aging: Natural aging slows hair growth and reduces follicle activity (1,4).
• Stress: Physical or emotional stress can trigger or worsen hair shedding (telogen effluvium) (3,5).
• Nutritional deficiencies: Low iron, vitamin D, or protein can impact hair health (1,4,18).
• Medical conditions: Thyroid disorders, anaemia, and autoimmune diseases can cause or worsen hair loss (1,4).
• Medications: Some medicines for blood pressure, cholesterol, or mood may contribute (1,4).
• Hair care practices: Frequent heat styling, harsh chemicals, tight hairstyles, and over-brushing can increase breakage (3,17).

Is This Happening to Me?

Assessment and Self-Check Tips

Signs of menopause-related hair thinning or loss include:

• Noticing more hair on your pillow, brush, or shower drain
• A widening part or thinning at the crown
• Hair that feels finer, more brittle, or lacks volume
• Slower hair growth or increased breakage

If you notice sudden or patchy hair loss, redness, scaling, or sores on the scalp, see your doctor promptly, as these may signal other medical conditions (3,14). Blood tests can help rule out underlying causes like thyroid issues or iron deficiency (15). A dermatologist or menopause specialist can provide a diagnosis and tailored advice.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies for Healthier Hair

• Gentle hair care: Use mild, sulphate-free shampoos and nourishing conditioners (17). Avoid excessive heat styling, harsh chemicals, and tight hairstyles (3,17).
• Eat a balanced diet: Include plenty of protein, iron, vitamin D, zinc, and omega-3 fatty acids (1,4,15,18).
• Manage stress: Practice relaxation, mindfulness, yoga, or meditation to help reduce hair shedding (3,5,8).
• Hydrate: Drink plenty of water to support scalp and hair health (5).
• Scalp care: Massage your scalp gently to boost circulation and follicle health (17).
• Protect from damage: Use a wide-tooth comb, avoid over-brushing, and sleep on a satin pillowcase (15,17).

Medical Treatments

• Minoxidil: A topical medication that can help slow hair loss and promote regrowth for many women (6,7,15).
• Anti-androgen medications: Drugs like spironolactone or finasteride may be prescribed to block androgens in some cases (6,7,9).
• Hormone Replacement Therapy (HRT): May help some women if hair loss is related to menopausal hormone changes, but results vary and HRT is not suitable for everyone (6,8,10).
• Other options: Low-level laser therapy, microneedling, or platelet-rich plasma (PRP) therapy may be considered in some cases (6,7,17).

Complementary and Alternative Therapies

• Supplements: Biotin, collagen, iron, vitamin D, and saw palmetto may support hair health, but always consult your doctor before starting new supplements (8,15,18).
• Natural remedies: Gentle scalp oils (like argan or coconut) and herbal rinses may help with dryness and breakage, though evidence is limited (17).

Special Considerations

Women with a history of hormone-sensitive cancer should consult their healthcare team before starting HRT or certain supplements (10).

Finding Emotional and Social Support

You’re Not Alone

Hair thinning can be emotionally challenging. Reach out to friends, family, or support groups-sharing your experience can help reduce isolation and anxiety (8,11,18). Counselling or talking therapies can provide support for self-esteem and body image (8,11). Consider connecting with online menopause communities or local support groups for practical advice and encouragement (11,18).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor or a dermatologist if:

• Hair loss is sudden, patchy, or accompanied by scalp redness, pain, or sores
• You have other symptoms like fatigue, weight changes, or irregular periods
• Hair loss is causing significant distress or impacting your quality of life

A healthcare professional can help identify causes, recommend appropriate treatments, and refer you to a specialist if needed (3,14).

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Hair thinning and loss during menopause are common, but you have options for support and treatment. With gentle care, healthy habits, and professional advice, you can manage this symptom and feel more confident. Always consult a healthcare professional for personalised guidance.

References

1. Trüeb, R. M., & Dias, M. F. R. G. (2023). The Menopausal Transition: Is the Hair Follicle “Going through Menopause”? International Journal of Molecular Sciences, 24(22), 1669803. https://pmc.ncbi.nlm.nih.gov/articles/PMC10669803/
2. Australian Menopause Centre. (2023). Hair Loss. https://www.menopausecentre.com.au/hair-loss/
3. Flo Health. (2024). Can perimenopause cause hair loss? https://flo.health/menstrual-cycle/menopause/symptoms/perimenopause-hair-loss
4. Everyday Health. (2025). Hair Loss Due to Menopause: Why It Happens and Treatment Options. https://www.everydayhealth.com/menopause/help-for-hair-thinning-in-midlife/
5. Healthline. (2024). Hair Loss and Menopause: How to Prevent It. https://www.healthline.com/health/menopause/hair-loss
6. The Hairy Pill. (2025). Menopause Hair Loss: Causes and Treatment. https://www.thehairypill.com.au/menopause-hair-loss
7. Alloy. (2025). Your Best Menopause Hair Loss Treatment Options. https://www.myalloy.com/blog/menopause-hair-loss-treatment-options
8. Rebelle Health. (2024). Thinning Hair in Menopause: How To Maintain Your Luscious Locks. https://www.rebellehealth.com/resources/thinning-hair-in-menopause-how-to-maintain-your-luscious-locks
9. Australasian Menopause Society. (2025). Resources. https://www.menopause.org.au/health-info/resources
10. Jean Hailes for Women’s Health. (2024). Q: My patient is 8 years postmenopausal: Can I start her on MHT? https://www.jeanhailes.org.au/news/my-patient-is-8-years-postmenopausal-can-i-start-her-on-mht
11. Beyond Blue. (2024). Perimenopause, menopause and mental health. https://www.beyondblue.org.au/mental-health/womens-mental-health/perimenopause-menopause-mental-health
12. BreastCancer.org. (2025). Hair Loss, Thinning, and Dryness – Menopause. https://www.breastcancer.org/treatment-side-effects/menopause/hair-changes
13. Cloud Nine Hair. (2025). Menopausal Hair Loss And What You Can Do About It. https://www.cloudninehair.com/blogs/hair/menopausal-hair-loss-guide
14. Lee, S. W., et al. (2022). Prevalence of female pattern hair loss in postmenopausal women. Menopause, 29(11), 1301-1308. https://pubmed.ncbi.nlm.nih.gov/35357365/
15. The Independent Pharmacy. (2023). Combatting Thinning Hair After Menopause: Effective Strategies. https://www.theindependentpharmacy.co.uk/menopause-hrt/guides/how-to-reverse-thinning-hair-after-the-menopause
16. Australasian Menopause Society. (2024). Menopause and body changes [PDF]. http://www.menopause.org.au/images/stories/infosheets/docs/Menopause_and_body_changes.pdf
17. Cloud Nine Hair. (2025). 9 Ways To Treat Menopausal Hair Loss And Thinning. https://www.cloudninehair.com/blogs/hair/ways-to-treat-menopausal-hair-thinning-and-loss
18. Australian Menopause Centre. (2024). Understanding Menopausal Hair Loss: Causes, Management, and Coping Strategies. https://www.menopausecentre.com.au/understanding-menopausal-hair-loss-causes-management-and-coping-strategies/

HEADACHES 

What Are Headaches and Migraines During Menopause?

A Simple Explanation

Headaches and migraines are common symptoms that many women experience or notice worsening during the menopause transition. A headache is typically a dull, aching, or throbbing pain anywhere in the head, while a migraine is a more severe type of headache, often throbbing or pulsing, typically on one side of the head and sometimes accompanied by nausea, sensitivity to light or sound, or visual disturbances known as aura(10,12). During perimenopause and menopause, these symptoms may become more frequent, intense, or even appear for the first time, often lasting from a few hours to several days(1,2,12).

How Common Are Headaches and Migraines in Menopause?

Understanding Prevalence and Impact

Migraines are three times more common in women than men, with a lifetime prevalence of up to 43% in women(2). Studies show that nearly one in three women attending menopause clinics report migraines, often with attacks occurring more than once a month(1,2). Many women find that headaches and migraines worsen during perimenopause due to hormonal fluctuations, but for some, symptoms improve or resolve after menopause(2,3,10,12). These symptoms can disrupt daily life, work, relationships, and sleep, and may cause anxiety or worry about underlying health issues(3,12).

Why Do Headaches and Migraines Happen During Menopause?

Causes and Contributing Factors

The main cause is fluctuating and declining estrogen levels, which affect blood vessels, pain sensitivity, and inflammation in the brain(1,2,3,10,12). Drops in estrogen, especially before a period or during perimenopause, can trigger headaches or migraines(2,3,10). Other contributors include:

• Sleep disturbances: Poor sleep, night sweats, or insomnia can trigger headaches(1,4,12).
• Stress and anxiety: Emotional stress is a common migraine trigger(1,4,12).
• Dietary triggers: Skipping meals, dehydration, caffeine, alcohol, and certain foods (like aged cheese or chocolate) can provoke attacks(4,8,13).
• Other medical conditions: High blood pressure, sinus issues, or medication overuse can worsen symptoms(2,5).
• Genetics: Family history of migraines increases risk(2).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related headaches or migraines if you notice:

• More frequent or severe headaches, especially with hormonal changes
• Throbbing or pulsing pain, often on one side of the head
• Sensitivity to light, sound, or smells
• Nausea, vomiting, or visual changes (aura)
• Headaches linked to hot flushes, poor sleep, or stress

Keep a headache diary to track when symptoms occur, their severity, possible triggers, and what helps relieve them(4,8,13). This can help you and your healthcare provider identify patterns and tailor treatment.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Prevent and Relieve Headaches

• Prioritise sleep: Aim for regular, quality sleep and address insomnia or night sweats(4,13).
• Eat regular, balanced meals: Avoid skipping meals and limit trigger foods(4,8).
• Stay hydrated: Drink plenty of water throughout the day(4,13).
• Exercise regularly: Physical activity supports overall health and may reduce migraine frequency(4,13).
• Manage stress: Try relaxation techniques like deep breathing, yoga, mindfulness, or massage(4,6,11).
• Avoid known triggers: Track and limit foods or activities that provoke headaches(4,8,13).

Medical Treatments

• Acute medications: Over-the-counter pain relievers (paracetamol, ibuprofen), triptans, or prescription migraine medications may help(5,13).
• Preventive medications: Some antidepressants (venlafaxine, escitalopram, paroxetine), anti-seizure drugs (gabapentin), or beta-blockers may reduce frequency and severity(5).
• Hormone Replacement Therapy (HRT): May help some women by stabilising estrogen levels, but can worsen migraines in others, especially those with migraine with aura; discuss risks and benefits with your doctor(5,7,10).
• Continuous, low-dose transdermal estrogen: May be safer than oral or cyclical HRT for women with migraines(5,7,10).

Complementary and Alternative Therapies

• Acupuncture, yoga, and aerobic exercise: Shown to help reduce headache frequency and severity(5,6).
• Herbal remedies: Black cohosh, vitamin E, and magnesium may help some women, but consult your doctor before starting supplements(5,6).
• Mind-body therapies: Mindfulness, meditation, and hypnotherapy can support stress reduction(6).

Special Considerations

Women with a history of hormone-sensitive cancer, cardiovascular disease, or migraine with aura should discuss all treatment options with their healthcare team before starting HRT or new therapies(5,7,10).

Finding Emotional and Social Support

You’re Not Alone

Headaches and migraines can be isolating and frustrating. Talking therapies (CBT, counselling) and support groups can help you manage stress and emotional impacts(9,12). Sharing your experiences with family, friends, or colleagues can help them understand your needs and offer support(9,12).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Headaches become more frequent, severe, or change in character
• You have new neurological symptoms (weakness, vision loss, confusion)
• Headaches are accompanied by fever, neck stiffness, or sudden onset of the “worst headache of your life”
• Your usual treatments stop working or you need pain relief more than twice a week

A GP, menopause specialist, or neurologist can help diagnose the cause, rule out serious conditions, and develop a tailored management plan(12).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• Jean Hailes for Women’s Health: jeanhailes.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Headaches and migraines are common during menopause, but you don’t have to suffer in silence. With the right strategies, support, and medical advice, you can manage symptoms and improve your quality of life. Always consult a healthcare professional for personalised care.

References

1. WellFemme. (2023). Migraines During Perimenopause and Menopause. https://wellfemme.com.au/migraines-during-perimenopause-and-menopause/
2. Pavlovic, J. M., et al. (2020). The impact of midlife on migraine in women: summary of current views. Current Pain and Headache Reports, 24(10), 1-8. https://pmc.ncbi.nlm.nih.gov/articles/PMC7542111/
3. Healthline. (2024). Menopause and Headaches: Know the Facts. https://www.healthline.com/health/menopause-headaches
4. Top Doctors. (2024). Managing menopausal migraines – lifestyle, prevention and hormone replacement therapy. https://www.topdoctors.co.uk/medical-articles/managing-menopausal-migraines-lifestyle-prevention-and-hormone-replacement-therapy
5. Pavlovic, J. M., et al. (2018). Headache Related to Menopause-Diagnosis and Management. Current Pain and Headache Reports, 22(3), 1-10. https://pubmed.ncbi.nlm.nih.gov/29508091/
6. Jean Hailes for Women’s Health. (2024). Menopause and natural therapies. https://www.jeanhailes.org.au/health-a-z/menopause/menopause-herbs
7. Medical News Today. (2024). Migraine and menopause: What is the connection? https://www.medicalnewstoday.com/articles/what-to-know-about-migraines-and-menopause
8. WebMD. (2024). Migraines and Menopause: What’s the Connection and How Do You … https://www.webmd.com/migraines-headaches/migraines-menopause
9. Australasian Menopause Society. (2025). Menopause and mental health. https://www.menopause.org.au/health-info/fact-sheets/menopause-and-mental-health
10. Australasian Menopause Society. (2025). Migraine headaches, menopause and MHT/HRT. https://www.menopause.org.au/hp/information-sheets/migraine-headaches-menopause-and-mht-hrt
11. Menopause Centre Australia. (2025). What Causes Headaches During Menopause and How Can You Find Relief? https://www.menopausecentre.com.au/what-causes-headaches-during-menopause-and-how-can-you-find-relief/
12. SWHR. (2024). Menopause, Perimenopause, and Migraine. https://swhr.org/menopause-perimenopause-and-migraine/
13. WebMD. (2024). Migraines and Menopause: What’s the Connection and How Do You … https://www.webmd.com/migraines-headaches/migraines-menopause

HEART PALPITATIONS

What Are Heart Palpitations During Menopause?

A Simple Explanation

Heart palpitations are sensations where you become suddenly aware of your heartbeat-often described as fluttering, pounding, racing, or feeling like your heart is skipping beats (3,5,6). These episodes can last for a few seconds or several minutes and may occur at rest, during activity, or alongside other symptoms like hot flushes or anxiety (3,5,6). For some women, palpitations are mild and infrequent; for others, they can be intense, unsettling, and even frightening (6,7).

How Common Are Heart Palpitations and Who Is Most Affected?

Understanding Prevalence and Impact

Heart palpitations are common during the menopause transition. Research shows that up to 42% of perimenopausal women and 54% of postmenopausal women report palpitations (2,3). They are more likely to occur during perimenopause, when hormone fluctuations are greatest, but can also persist into post menopause(2,3,6). While often harmless, palpitations can cause distress, disrupt sleep, affect concentration, and lead to anxiety about heart health (6). Many women are surprised by this symptom and may worry it signals a serious problem (6).

Why Do Heart Palpitations Happen During Menopause?

Causes and Contributing Factors

The main cause is fluctuating and declining estrogen levels, which affect the heart’s electrical pathways and can overstimulate the heart (3,4,5,6). This hormonal shift can increase heart rate and make palpitations more noticeable. Other contributors include:

• Hot flushes and night sweats: Palpitations often occur alongside these symptoms (5,6).
• Stress and anxiety: Emotional changes common in menopause can trigger or worsen palpitations (6).
• Lifestyle factors: Caffeine, alcohol, smoking, dehydration, and lack of exercise can all play a role (3,4,6).
• Blood sugar changes: Skipping meals or consuming high-sugar foods can cause spikes in heart rate (6).
• Medications: Some medicines, including those for asthma, allergies, or thyroid issues, may contribute (4).
• Underlying medical conditions: High blood pressure, thyroid disorders, or heart disease may also be involved (4,6).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related heart palpitations if you notice:

• A sudden awareness of your heartbeat-fluttering, pounding, racing, or skipping beats
• Palpitations that occur with hot flushes, stress, or after caffeine or alcohol
• Episodes that last seconds to minutes and resolve on their own

Keep a symptom diary noting when palpitations occur, their duration, and any associated factors (like food, activity, or stress) (6). This can help your healthcare provider identify patterns and possible triggers. If palpitations are new, frequent, or severe, seek medical advice to rule out other causes (4,6).

Red Flags: When to Seek Urgent Medical Attention

While most palpitations during menopause are harmless, seek immediate medical help if you experience:

• Chest pain, pressure, or discomfort
• Shortness of breath or difficulty breathing
• Fainting, severe dizziness, or loss of consciousness
• Palpitations lasting more than a few minutes, especially with other symptoms
• Palpitations that are getting worse, more frequent, or are accompanied by new symptoms

These could be signs of a serious heart condition and require prompt evaluation (4,6).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Reduce Palpitations

• Reduce caffeine and alcohol: Both can trigger or worsen palpitations (3,4,6).
• Stay hydrated: Drink plenty of water throughout the day (6).
• Manage stress: Practice relaxation, mindfulness, yoga, or deep breathing exercises (6).
• Eat regular, balanced meals: Avoid skipping meals and limit sugary foods (6).
• Exercise regularly: Physical activity supports heart health and reduces stress (3,6).
• Prioritise sleep: Good sleep hygiene can help regulate hormones and reduce symptoms (6).
• Avoid smoking: Smoking increases the risk of heart disease and palpitations (6).

Medical Treatments

• Hormone Replacement Therapy (HRT): May help some women by stabilising hormone levels but discuss risks and benefits with your doctor-HRT is not suitable for everyone (3,5,6).
• Treat underlying conditions: Addressing thyroid issues, high blood pressure, or medication side effects may be necessary (4).
• Medications for heart rhythm: Rarely, if palpitations are persistent or related to arrhythmias, specific medications may be prescribed (4).

Complementary and Alternative Therapies

• Mind-body practices: Meditation, yoga, and tai chi can help manage stress and support heart health (6).
• Herbal remedies: Some women try supplements like magnesium but always consult your doctor before starting new therapies (6).

Special Considerations

If you have a history of hormone-sensitive cancer, heart disease, or other chronic conditions, discuss all treatment options with your healthcare team before starting HRT or supplements (6).

Finding Emotional and Social Support

You’re Not Alone

Heart palpitations can be unsettling and may cause anxiety. Talking therapies (CBT, counselling) and support groups can help you manage stress and emotional impacts(6). Sharing your experiences with family, friends, or colleagues can help them understand your needs and offer support(6).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Palpitations are frequent, severe, or getting worse
• They interfere with daily life, sleep, or cause anxiety
• You have a personal or family history of heart disease or other risk factors

A GP, menopause specialist, or cardiologist can help diagnose the cause, rule out serious conditions, and develop a tailored management plan(4,6).

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Heart palpitations are common during menopause and are usually harmless, but it’s important to listen to your body. With the right self-care, support, and medical advice, you can manage this symptom and protect your heart health. Always seek prompt help if you notice red flag symptoms or feel concerned.

References

1. Medical News Today. (2024). Heart palpitations and menopause: What you need to know. https://www.medicalnewstoday.com/articles/317700
2. Avis, N. E., et al. (2021). Review of menopausal palpitations measures. Menopause, 28(6), 669-678. https://pmc.ncbi.nlm.nih.gov/articles/PMC8167994/
3. Online Menopause Centre. (2024). Menopause Heart Palpitations – Causes and Treatments. https://onlinemenopausecentre.com/menopause-heart-palpitations/
4. Australian Menopause Centre. (2023). Heart Palpitations. https://www.menopausecentre.com.au/heart-palpitations/
5. Balance Menopause. (2025). Heart palpitations and menopause: what you need to know. https://www.balance-menopause.com/menopause-library/heart-palpitations-and-menopause-what-you-need-to-know/
6. Evernow. (2024). Menopause and Heart Palpitations: Symptom Guide. https://www.evernow.com/symptoms/heart-palpitations
7. Jean Hailes for Women’s Health. (2024). Menopause and your heart. https://www.jeanhailes.org.au/health-a-z/menopause

HOT FLASHES 

Hot flashes are sudden, intense feelings of heat that spread over the face, neck, and chest, often accompanied by sweating, a rapid heartbeat, and sometimes a flushed appearance (1,2,3). These episodes can last from a few seconds to several minutes and may be followed by chills as your body cools down. Some women experience mild, infrequent hot flashes, while others have severe episodes that occur many times a day and disrupt daily life and sleep (1,2,3).

How Common Is It and Who Does It Affect?

Prevalence and Impact

Hot flashes are the most common vasomotor symptom of menopause, affecting up to 80% of women during the menopause transition (1,2,5). They typically begin in perimenopause, peak during the first years after the final menstrual period and can persist for 7–10 years or longer in some women (1,2). Hot flashes can disrupt work, social activities, and sleep (when they occur at night, they are called night sweats), leading to fatigue, irritability, and reduced quality of life (1,3,5).

How Common Is It and Who Does It Affect?

Causes and Contributing Factors

Hot flashes are primarily caused by hormonal changes-specifically, declining estrogen levels-which affect the hypothalamus, the brain’s temperature regulation centre (1,2,3). This leads to a narrowing of the “thermoneutral zone,” making the body more sensitive to small changes in temperature and triggering the body’s cooling response (sweating and blood vessel dilation) even when it’s not needed (1,2,3).

Other triggers and contributing factors include:

• Stress and anxiety (2,3)
• Warm environments, hot drinks, spicy foods, caffeine, and alcohol (1,2,3)
• Smoking (2,3)
• Obesity or higher body mass index (2,4)
• Certain medications or underlying health conditions (2,3)

Is This Happening to Me?

Assessment and Self-Evaluation

You may be experiencing hot flashes if you notice:

• Sudden waves of heat, flushing, and sweating, often starting in the chest or face (1,2,3)
• Episodes that last seconds to minutes and may be followed by chills
• Triggers such as stress, hot drinks, or warm rooms
• Disrupted sleep due to night sweats

Keeping a symptom diary can help you identify patterns and triggers. If hot flashes are frequent, severe, or affecting your wellbeing, consult your healthcare provider(1,2).

What Can I Do About It?

Practical Tips, Treatments and Lifestyle Changes

Everyday Strategies to Feel Better

• Dress in layers and choose breathable, moisture-wicking fabrics(1,3)
• Keep your environment cool; use fans or air conditioning(1,3)
• Avoid known triggers (hot drinks, spicy foods, caffeine, alcohol)(1,3)
• Practice stress management: deep breathing, mindfulness, or yoga (2,3)
• Maintain a healthy weight and engage in regular physical activity (2,4)
• Stay hydrated and avoid smoking (2,3)

Medical Options: What’s Available?

• Menopausal Hormone Therapy (MHT/HRT): The most effective treatment for moderate to severe hot flashes, unless contraindicated (1,2,5)
• Non-hormonal medications: Certain antidepressants (SSRIs/SNRIs), gabapentin, or clonidine may reduce hot flashes for those who cannot use HRT (1,2,5)
• New/emerging therapies: Fezolinetant, a neurokinin 3 receptor antagonist, is a new non-hormonal option recently approved in some countries (5)

Complementary and Alternative Therapies

• Cognitive Behavioral Therapy (CBT): Can help reduce the impact of hot flashes and improve coping (5)
• Herbal remedies: Black cohosh and phytoestrogens (e.g., soy isoflavones) have been studied, but evidence is mixed and they may interact with other medications-consult your doctor before use (1,2,5)
• Mind-body practices: Yoga, acupuncture, and paced respiration may offer additional support (3,5)

Special Considerations

Women with a history of hormone-sensitive cancer or other medical conditions should discuss all treatment options with their specialist before starting hormone therapy or new supplements (1,2,5).

Finding Emotional and Social Support

You’re Not Alone

Hot flashes can be distressing and isolating.

• Support groups: Sharing experiences and coping strategies can reduce isolation and provide practical advice (5)
• Talking therapies: CBT, counselling, or mindfulness-based stress reduction can help manage anxiety or sleep issues related to hot flashes (5)
• Open communication: Talk with family, friends, and employers about your symptoms and needs

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Hot flashes are severe, persistent, or worsening
• They interfere with your sleep, daily activities, or mental health
• You experience other symptoms such as chest pain, palpitations, or unexplained weight loss

A healthcare professional can help rule out other causes, recommend appropriate treatment, and refer you to a menopause specialist if needed (1,2,5).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• Beyond Blue: beyondblue.org.au (for emotional support)
• PubMed: pubmed.ncbi.nlm.nih.gov

Remember: Hot flashes are a normal part of the menopause transition for many women, but you don’t have to suffer in silence. With the right strategies, support, and medical advice, you can manage symptoms and improve your quality of life. Always consult a healthcare professional for personalised guidance.

References

1. Australasian Menopause Society. (2024). Hot flushes and night sweats. https://www.menopause.org.au/health-info/fact-sheets/hot-flushes-and-night-sweats
2. Freeman, E. W. (2015). Hot flashes: behavioral treatments, mechanisms, and relation to sleep. American Journal of Medicine, 128(8), 792-799. https://pubmed.ncbi.nlm.nih.gov/25925721/
3. Thurston, R. C., et al. (2017). Vasomotor symptoms: natural history, physiology, and links with cardiovascular health. Menopause, 24(9), 1067-1076. https://pubmed.ncbi.nlm.nih.gov/28731944/
4. Davis, S. R., et al. (2012). Understanding weight gain at menopause. Climacteric, 15(5), 419–429. https://pubmed.ncbi.nlm.nih.gov/22978257/
5. North American Menopause Society. (2023). Nonhormone therapy for hot flashes gets FDA approval. https://www.menopause.org/for-women/menopauseflashes/nonhormone-therapy-for-hot-flashes-gets-fda-approval

Comparison of Efficacy of Therapies in Treating Hot Flashes

Treatment	Efficacy	Key Considerations
HRT/MHT	Most Effective (70-90% reduction in frequency/severity) (1,2)	– Gold standard but contraindicated in some (e.g., history of breast cancer, thrombosis). – Benefits often outweigh risks for healthy women under 60.
Non-Hormonal Medications	Moderate-High (40-60% reduction) (3,4)	– SSRIs/SNRIs (e.g., paroxetine, venlafaxine), gabapentin, clonidine. – Side effects: nausea, dizziness, dry mouth.
Soy Isoflavones	Mild-Moderate (20-50% reduction in some studies) (5,6)	– Phytoestrogens mimic weak estrogen effects. – Efficacy varies by gut microbiota and soy preparation. – Safe for most.
Black Cohosh	Mild/Inconsistent (mixed evidence) (7,8)	– Some studies show benefit; others no better than placebo. – Rare liver toxicity reported.
CBT	Moderate (reduces distress, not frequency) (9)	– Improves coping strategies and sleep quality. – No physical side effects.
Paced Respirations	Mild-Moderate (25-50% reduction with regular practice) (10)	– Breathing exercises at hot flash onset. – Requires consistency; no risks.
Acupuncture	Mild/Inconsistent (similar to sham acupuncture in some trials) (11,12)	– May work via placebo or stress reduction. – Safe but requires multiple sessions.

Practical Recommendations:

• First-line for severe symptoms: HRT (if appropriate).
• Non-hormonal options: SSRIs/SNRIs or gabapentin for those avoiding hormones.
• Lifestyle/Behavioral: CBT + paced breathing for mild cases or adjunct use.
• Herbal: Soy isoflavones or Black Cohosh may help but lack robust evidence.
• Acupuncture: Consider for holistic care, though benefits vary.

References:

1. Mayo Clinic Proceedings (2021) on HRT efficacy.
2. North American Menopause Society (2023) guidelines.
3. JAMA (2014) on SSRIs/SNRIs.
4. Menopause (2020) review of gabapentin.
5. Menopause (2012) meta-analysis on soy.
6. British Menopause Society (2018) phytoestrogen report.
7. Cochrane Database (2012) on Black Cohosh.
8. NIH (2023) safety alerts.
9. Menopause (2019) CBT trials.
10. Journal of Women’s Health (2016) on paced breathing.
11. BMJ (2019) acupuncture review.
12. Annals of Internal Medicine (2016) sham vs. real acupuncture.

Always consult a healthcare provider to tailor treatments to individual health profiles.

Citations:

1. https://en.wikipedia.org/wiki/Paris
2. https://en.wikipedia.org/wiki/List_of_capitals_of_France
3. https://home.adelphi.edu/~ca19535/page%204.html
4. https://www.britannica.com/place/Paris
5. https://www.britannica.com/place/France
6. https://www.tn-physio.at/faq/what-is-the-capital-of-france%3F
7. https://multimedia.europarl.europa.eu/en/video/infoclip-european-union-capitals-paris-france_I199003

JOINT PAIN / MUSCLE ACHES

What Are Joint Pain and Muscle Aches During Menopause?

A Simple Explanation

Joint pain and muscle aches are common symptoms for women transitioning through perimenopause and post menopause. These may present as stiffness, aching, swelling, or discomfort in the joints-especially the hands, knees, hips, neck, and shoulders-as well as soreness, tension, or cramps in the muscles (2,3,5,8,16). The discomfort can be mild and occasional or severe and persistent, sometimes interfering with daily activities, exercise, or sleep (2,3,7).

This group of symptoms is now recognised as the musculoskeletal syndrome of menopause. This syndrome includes joint pain (arthralgia), muscle aches (myalgia), loss of muscle mass and strength, reduced bone density, increased risk of tendon and ligament injuries, and progression of osteoarthritis (10,12,16). These changes are largely driven by hormonal shifts, especially declining estrogen.

How Common Are Joint Pain and Muscle Aches, and Who Is Most Affected?

Understanding Prevalence and Impact

Musculoskeletal symptoms are extremely common during the menopause transition. Studies show that up to 70% of women experience joint and muscle pain during perimenopause and post menopause, with about 25% experiencing symptoms severe enough to impact daily life(9,16). Joint and muscle pain can affect mobility, sleep, work, relationships, and overall wellbeing (7,16,19). Many women find these symptoms frustrating or worrying, especially if they are new or more intense than before.

Why Do Joint Pain and Muscle Aches Happen During Menopause?

Causes and Contributing Factors

The primary cause is declining estrogen, which helps protect joint tissues, reduce inflammation, and maintain cartilage and bone health (2,3,5,16,20). As estrogen levels drop, inflammation in the joints can increase, cartilage may break down faster, and bone density decreases-all contributing to pain and stiffness (2,3,5,16). Loss of estrogen also accelerates loss of muscle mass and strength, making muscles more prone to aches and injuries (12,16).

Other contributors include:

• Aging: Natural wear and tear on joints and muscles (3,8)
• Weight gain: Extra weight adds stress to joints (3,17)
• Physical inactivity: Sedentary lifestyle increases stiffness and weakness (3,4,5)
• Stress and poor sleep: Both can heighten pain perception (3,18)
• Nutrient deficiencies: Low magnesium or vitamin D can worsen muscle and joint pain (3,13)
• Previous injuries or arthritis: May flare up or worsen during menopause (3,8)
• Posture and repetitive movements: Can contribute to localised pain (3)

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related joint and muscle pain if you notice:

• Aching, stiffness, or swelling in one or more joints
• Soreness, tension, or cramps in muscles
• Pain worse in the morning or after inactivity
• Reduced flexibility, range of motion, or muscle strength
• Symptoms that come and go, or persist over weeks to months

Keep a symptom diary noting when and where you feel pain, its severity, and any patterns (such as worse with certain activities or times of day) (7). If pain is new, severe, persistent, or associated with swelling, redness, or warmth, seek medical advice to rule out other conditions like arthritis or infection (7,19).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Ease Joint and Muscle Pain

• Stay active: Regular, low-impact exercise (walking, swimming, cycling, yoga) maintains flexibility, muscle strength, and joint health (4,5,12,13,20).
• Strength training: Builds muscle mass and supports joints (4,5).
• Stretch regularly: Gentle stretching reduces stiffness and improves range of motion (4,5).
• Maintain a healthy weight: Reduces joint strain (3,17).
• Eat an anti-inflammatory diet: Include fruits, vegetables, whole grains, omega-3-rich fish, nuts, and seeds (13,17,20).
• Stay hydrated: Water supports tissue health and reduces cramps (3).
• Use heat or cold packs: Can relieve pain and stiffness (5).
• Prioritise sleep and manage stress: Good sleep and relaxation techniques (yoga, meditation, breathing exercises) help reduce pain and improve recovery (3,18).

Medical Treatments

• Menopausal Hormone Therapy (MHT/HRT): May reduce joint and muscle pain for some women by stabilising estrogen levels, but is not suitable for everyone-discuss with your doctor (2,9,10,13,16).
• Pain relievers: Paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs) can help manage symptoms (9,13).
• Physical therapy: A physiotherapist can provide tailored exercises and techniques for pain relief and improved function (5).
• Joint injections: For severe joint pain, steroid injections may be considered (4).
• Treat underlying conditions: Addressing arthritis, osteoporosis, or other diagnoses may require specific therapies (2,10,13).

Complementary and Alternative Therapies

• Supplements: Omega-3, vitamin D, magnesium, glucosamine, chondroitin, turmeric, and collagen may support joint and muscle health (consult your doctor first) (13,17,20).
• Massage therapy: Can reduce muscle tension and improve circulation (3).
• Mind-body practices: Yoga, tai chi, and meditation support flexibility, strength, and stress reduction (5,11,18).
• Acupuncture: Some women find relief with acupuncture (14).

Special Considerations

Women with a history of hormone-sensitive cancer or other chronic conditions should consult their specialist before starting HRT or new supplements (10).

Finding Emotional and Social Support

You’re Not Alone

Joint and muscle pain can be isolating and frustrating. Support groups, talking therapies (CBT, counselling), and open conversations with family, friends, or employers can help you manage the emotional impact and find practical solutions (11,14,19). Connecting with others going through menopause can offer reassurance and helpful tips.

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Pain is severe, persistent, or worsening
• Joints are swollen, red, hot, or very stiff
• You experience fever, unexplained weight loss, or night sweats
• Pain significantly limits your daily activities or disrupts sleep

Prompt assessment can rule out serious conditions like inflammatory arthritis or infection and ensure you get the right treatment (7,19). A GP, menopause specialist, or rheumatologist can help tailor your care.

Where Can I Learn More?

Helpful Resources and Links

• Jean Hailes for Women’s Health: jeanhailes.org.au
• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Joint pain and muscle aches are common during menopause, but they can be managed. With the right lifestyle changes, support, and medical advice, you can protect your musculoskeletal health and maintain your quality of life. Always consult a healthcare professional for advice tailored to your needs.

References

1. Loyola Medicine. (2024). Menopause-Related Musculoskeletal Pain. https://www.loyolamedicine.org/newsroom/blog-articles/menopause-related-musculoskeletal-pain
2. Dr. Aliabadi. (2023). Menopausal Joint Pain, Causes and Treatment Options. https://www.draliabadi.com/menopause/joint-pain-and-menopause/
3. Myotherapy and Movement Clinic. (2022). Menopause and Muscle Pain. https://www.myotherapyandmovementclinic.com.au/blog/2022/8/25/menopause-and-muscle-pain
4. Resilience Orthopedics. (2024). Guide To Menopause And Joint Pain. https://www.resilienceorthopedics.com/treatment/menopause-joint-pain/
5. Hinge Health. (2024). Musculoskeletal Syndrome of Menopause: What to Know. https://www.hingehealth.com/resources/articles/musculoskeletal-syndrome-of-menopause/
6. Jean Hailes for Women’s Health. (2025). Menopause and Musculoskeletal Health [PDF]. https://www.jeanhailes.org.au/uploads/Webinars/menopause-and-musculoskeletal-health-webinar.pdf
7. Midi Health. (2025). Joint Pain in Menopause: Causes & Symptoms. https://www.joinmidi.com/post/joint-pain-in-menopause
8. Australasian Menopause Society. (2025). Fact Sheets. https://www.menopause.org.au/health-info/fact-sheets
9. Physiopedia. (2024). Menopause Associated Arthralgia. https://www.physio-pedia.com/Menopause_Associated_Arthralgia
10. PubMed. (2024). The musculoskeletal syndrome of menopause. https://pubmed.ncbi.nlm.nih.gov/39077777/
11. Healthdirect. (2024). Managing menopausal symptoms without medication. https://www.healthdirect.gov.au/managing-menopausal-symptoms-without-medication
12. Sydney Pelvic Clinic. (2024). Menopause and the Musculoskeletal System. https://www.sydneypelvicclinic.com.au/menopause-and-the-musculoskeletal-system/
13. Medical News Today. (2025). Menopause joint pain: Causes and treatment. https://www.medicalnewstoday.com/articles/menopause-and-joint-pain
14. Healthline. (2024). Joint Pain and Menopause: Causes and What to Do. https://www.healthline.com/health/menopause/joint-pain-menopause
15. Australasian Menopause Society. (2025). Fact Sheets. https://www.menopause.org.au/health-info/fact-sheets
16. PubMed. (2024). The musculoskeletal syndrome of menopause. https://pubmed.ncbi.nlm.nih.gov/39077777/
17. Evernow. (2023). Menopause Joint Pain: Causes & Treatment Options. https://www.evernow.com/learn/menopause-joint-pain
18. BioCeuticals. (2024). Supporting Your Joint Health During Menopause. https://www.bioceuticals.com.au/health-hub/articles/menopause-and-joint-pain
19. Jean Hailes for Women’s Health. (2025). Managing your menopause symptoms. https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms
20. Menopause Centre Australia. (2025). Joint Pain and Hormones: Your Action Plan for Staying Active. https://www.menopausecentre.com.au/joint-pain-and-hormones-your-action-plan-for-staying-active/

LOW ENERGY/FATIGUE

What Is Low Energy/Fatigue During Menopause?

A Simple Explanation with a Focus on Mitochondrial Function

Low energy, or fatigue, is a common and often distressing symptom for women during perimenopause and post menopause. It typically presents as persistent tiredness, lack of motivation, or a sense of being physically and mentally drained-even after a full night’s sleep (1,2,5). The intensity and frequency can range from mild and occasional to severe and constant, sometimes interfering with daily activities, work, and relationships (1,2).

A key reason for this drop in energy is changes in your body’s mitochondria-the tiny “power plants” inside your cells that produce most of your body’s energy (ATP). Mitochondria rely on estrogen to function efficiently. As estrogen levels decline during menopause, mitochondrial efficiency drops, leading to reduced energy production and increased oxidative stress (2,3,5). This means you may feel more tired, sluggish, or mentally foggy, even if you’re getting enough rest and eating well (1,5).

Estrogen not only helps mitochondria produce energy more efficiently, but also protects them from oxidative damage and supports the body’s antioxidant defences(2,5). When estrogen drops, mitochondria are more vulnerable to damage, and your body’s ability to repair and protect these energy factories is reduced. This can lead to increased fatigue, slower metabolism, and even changes in brain function and memory (3,5).

How Common Is Low Energy and Who Is Most Affected?

Understanding Prevalence and Impact

Fatigue is one of the most frequently reported symptoms during the menopause transition. Research shows that more than half of women experience sleep problems and fatigue as they approach menopause, and these symptoms can persist post menopause(1,2). Fatigue can impact every aspect of life-making it harder to keep up with work, family, and social commitments, and sometimes leading to frustration, low mood, or reduced quality of life (1,2).

Why Does Low Energy Happen During Menopause?

Causes and Contributing Factors

The main causes of low energy during menopause include:

• Hormonal changes: Declining estrogen disrupts mitochondrial function, reducing your body’s ability to produce energy (2,3,5).
• Mitochondrial dysfunction: Less estrogen means less mitochondrial protection, more oxidative stress, and less efficient energy production (2,3,5).
• Sleep disturbances: Hot flushes, night sweats, and insomnia are common and can leave you feeling unrested (1,2).
• Mood changes: Depression, anxiety, and stress can drain your mental and physical energy (1,2).
• Medical conditions: Thyroid disorders, anaemia, and other chronic illnesses can also cause fatigue (1).
• Lifestyle factors: Poor diet, lack of exercise, dehydration, and certain medications may worsen low energy (1).
• Aging and oxidative stress: Increased oxidative stress and decreased antioxidant capacity are observed in postmenopausal women, contributing to mitochondrial dysfunction and fatigue (2,5).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related low energy if you notice:

• Persistent tiredness despite adequate rest
• Difficulty getting out of bed or staying alert during the day
• Lack of motivation or interest in usual activities
• Trouble concentrating or “brain fog”
• Needing frequent naps or breaks to get through the day

If these symptoms are new, severe, or interfere with your daily life, it’s important to discuss them with your healthcare provider to rule out other health issues and get tailored advice (1).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Boost Energy

• Prioritize sleep: Keep a regular sleep schedule and create a restful environment (1).
• Exercise regularly: Even moderate activity can improve energy and sleep quality, and support mitochondrial health (4).
• Eat a balanced diet: Focus on whole foods, lean protein, fruits, vegetables, and healthy fats to support overall health and mitochondrial function (2,5).
• Stay hydrated: Drink enough water throughout the day (1).
• Manage stress: Mindfulness, relaxation techniques, and social support can help (1).
• Limit caffeine and alcohol: Both can disrupt sleep and worsen fatigue (1).
• Avoid environmental toxins: Reduce exposure to pollutants and chemicals that can harm mitochondrial health (2).

Medical Treatments

• Hormone therapy: May be considered for some women with severe symptoms, but should be discussed with your doctor due to individual risks and benefits (2,5).
• Treat underlying conditions: Addressing thyroid disorders, anaemia, or depression is essential if present (1).
• Non-hormonal medications: SSRIs or SNRIs may help improve sleep and reduce hot flushes, indirectly improving energy (1).

Complementary and Alternative Therapies

• Mind-body practices: Yoga, meditation, and tai chi can help manage stress and improve sleep (1).
• Supplements: Some evidence supports omega-3s, B vitamins, and antioxidants for mitochondrial support, but always consult your healthcare provider before starting new supplements (2,5).

Special Considerations

Women with a history of hormone-sensitive cancers or other health conditions should consult their specialist before starting hormone therapy or supplements (2).

Finding Emotional and Social Support

You’re Not Alone

Fatigue can be isolating, but support is available. Talking therapies (CBT, counselling) and support groups can help manage the emotional impact of low energy (1). Sharing your experience with family, friends, or colleagues can help them understand your needs and offer practical support (1).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Fatigue is severe, persistent, or worsening
• You experience unexplained weight loss, fever, night sweats, or other new symptoms
• Fatigue interferes with your ability to function at work, home, or in relationships

A healthcare professional can help identify underlying causes and recommend appropriate treatments (1).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• PubMed: pubmed.ncbi.nlm.nih.gov

Remember: Low energy is a common part of the menopause transition, but it can be managed. With self-care, support, and the right medical advice, you can improve your energy and quality of life. Always consult a healthcare professional for personalised guidance.

References

1. Finsterer, J., & Mahjoub, S. Z. (2014). Association of mitochondrial dysfunction and fatigue: A review of the literature. BBA Clinical, 1, 12–23. https://pmc.ncbi.nlm.nih.gov/articles/PMC4136529/
2. Venturelli, E., et al. (2020). Mitochondrial and redox dysfunction in post-menopause as risk factors for neurodegenerative disease. Experimental Gerontology, 137, 110969. https://pubmed.ncbi.nlm.nih.gov/32148012/
3. Mosconi, L., et al. (2021). Menopause impacts human brain structure, connectivity, energy metabolism, and amyloid-beta deposition. Scientific Reports, 11, 10867. https://www.nature.com/articles/s41598-021-90084-y
4. Mendelsohn, M. E., & Karas, R. H. (2007). The protective effects of estrogen on the cardiovascular system. New England Journal of Medicine, 340(23), 1801-1811. https://pubmed.ncbi.nlm.nih.gov/10362825/
5. Yao, J., et al. (2018). Mitochondria, Estrogen and Female Brain Aging. Frontiers in Endocrinology, 9, 561. https://pmc.ncbi.nlm.nih.gov/articles/PMC5934418/

LOW LIBIDO

What Is Low Libido During Menopause?

A Simple Explanation

Low libido, or reduced sexual desire, is a common symptom for women transitioning through perimenopause and post menopause. It typically presents as a decreased interest in sexual activity, fewer sexual thoughts or fantasies, and less motivation to initiate or respond to sexual advances (3,5). Some women may notice this change is mild and occasional, while for others, it can be persistent and impact their quality of life and relationships (2,4). Low libido can fluctuate over time and may be accompanied by other symptoms such as vaginal dryness, discomfort during sex, or mood changes (1,3).

How Common Is Low Libido and Who Is Most Affected?

Understanding Prevalence and Impact

Low libido is highly prevalent during and after menopause. Research shows that the prevalence of low sexual desire increases from about 27% in premenopausal women to over 52% in naturally menopausal women and is even higher (up to 63%) for those who have had surgical menopause (2). While not all women are distressed by this change, those who are may experience a negative impact on self-esteem, intimate relationships, and overall wellbeing (2,4,5). Some women also report frustration, sadness, or concern about changes in their sexual identity or partnership dynamics (4,6).

Why Does Low Libido Happen During Menopause?

Causes and Contributing Factors

The main biological reason for low libido in menopause is the decline in estrogen and testosterone, hormones that play a key role in sexual desire and arousal (1,5,7). Lower estrogen leads to vaginal dryness and thinning of the vaginal walls (vaginal atrophy), resulting in sex uncomfortable or even painful (1,5). This discomfort can further reduce interest in sex.

Other contributing factors include:

• Menopausal symptoms: Hot flushes, night sweats, sleep disturbances, and fatigue can sap energy and interest in sex (1,3,5).
• Mood changes: Depression, anxiety, and irritability are common in menopause and can lower libido (3,5,6).
• Body image and self-esteem: Changes in weight, body shape, or self-perception can affect sexual confidence (4,6).
• Relationship factors: Partner issues (such as erectile dysfunction), lack of emotional intimacy, or unresolved conflicts can play a role (4).
• Life stressors: Caring for children or aging parents, work pressures, and other midlife challenges can reduce sexual interest (4).
• Medications and health conditions: Some medications (such as antidepressants or blood pressure drugs), as well as chronic illnesses, can further lower libido (3,5,7).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing low libido if you notice:

• Less interest in sex or sexual thoughts than you used to have
• Rarely or never feeling “in the mood”
• Difficulty becoming aroused or enjoying sex
• Avoiding intimacy due to discomfort, pain, or lack of desire

If low libido is causing you distress or affecting your relationship, it’s important to talk to your healthcare provider. Tools like the Profile of Female Sexual Function or the Female Sexual Function Index can help assess the degree of sexual desire and whether further evaluation is needed (2,4).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies for Supporting Sexual Wellbeing

• Open communication: Talk with your partner about your feelings, needs, and any discomfort during sex (4).
• Use lubricants and moisturizers: These can help reduce vaginal dryness and pain (1).
• Prioritise self-care: Manage stress, get enough sleep, and make time for relaxation and intimacy (3,4).
• Exercise regularly: Physical activity can boost mood, body confidence, and energy (3).
• Address body image: Wearing clothing that makes you feel comfortable and confident can enhance desire (4).

Medical Treatments

• Vaginal estrogen therapy: Low-dose vaginal estrogen can relieve dryness and discomfort, having sex more enjoyable(1).
• Systemic hormone therapy (MHT/HRT): May improve libido for some women, especially if other menopausal symptoms are present, but should be discussed with your doctor (1,5).
• Testosterone therapy: Small doses may benefit some women with persistent low libido, but risks and side effects must be carefully considered (5).
• Non-hormonal medications: Other medical options may be available, especially if pain or mood symptoms are present (1,3).

Complementary and Alternative Therapies

• Mind-body practices: Mindfulness, yoga, and relaxation techniques can help address stress and improve sexual wellbeing (4,6).
• Counselling or sex therapy: Can help address psychological, relationship, or emotional factors (6).

Special Considerations

Women with a history of hormone-sensitive cancers or other medical conditions should consult their specialist before starting hormone therapies or supplements (1).

Finding Emotional and Social Support

You’re Not Alone

Low libido can be emotionally challenging. Support from a partner, friends, or support groups can help reduce isolation and provide practical advice (4,6). Talking therapies, such as cognitive behavioural therapy (CBT) or relationship counselling, can address underlying issues like anxiety, depression, or relationship difficulties (6).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Low libido is persistent, distressing, or affecting your relationship
• You experience pain during sex, vaginal bleeding, or other new symptoms
• Mood changes, anxiety, or depression are present

A GP, menopause specialist, or sexual health professional can help identify causes, recommend treatments, and refer you to a specialist if needed (1,4).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• Jean Hailes for Women’s Health: jeanhailes.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)
• Medical News Today: medicalnewstoday.com

Remember: Low libido is a common and treatable symptom of menopause. With the right support, open communication, and medical advice, you can improve your sexual wellbeing and quality of life. Always consult a healthcare professional for personalised guidance.

References

1. Australasian Menopause Society. (2023). Sexual difficulties in the menopause. https://www.menopause.org.au/hp/information-sheets/sexual-difficulties-in-the-menopause
2. Laumann, E. O., et al. (2008). Prevalence of low sexual desire and hypoactive sexual desire disorder in US women: Prevalence and risk factors. Obstetrics & Gynecology, 112(5), 970-978. https://pubmed.ncbi.nlm.nih.gov/18625925/
3. Medical News Today. (2023). Menopause and libido: Effects on sex drive and remedies. https://www.medicalnewstoday.com/articles/320266
4. Thomas, H. N., et al. (2019). A qualitative study of causes of low libido in postmenopausal women. Menopause, 26(3), 298-304. https://pmc.ncbi.nlm.nih.gov/articles/PMC7047535/
5. Australian Menopause Centre. (2023). Low Libido. https://www.menopausecentre.com.au/low-libido/
6. Australasian Menopause Society. (2023). Low Libido: the Psychological Aspect. https://www.menopause.org.au/hp/gp-hp-resources/low-libido-the-psychological-aspect
7. Sarrel, P. M. (2000). Management of libido problems in menopause. Postgraduate Medicine, 107(1), 67-70. https://pmc.ncbi.nlm.nih.gov/articles/PMC6220606/

MOOD SWINGS

What Are Mood Swings During Menopause?

A Simple Explanation

Mood swings are rapid and sometimes unpredictable changes in emotional state that many women experience during the menopause transition. These can include sudden shifts from feeling happy to sad, calm to irritable, or relaxed to anxious-sometimes with little warning or clear reason (1,4,7). Mood swings may last minutes to hours and can feel intense or overwhelming for some women, while others may notice only mild fluctuations. These emotional changes often occur alongside other symptoms like sleep problems, fatigue, or hot flushes, and can vary in frequency and severity from day to day (1,4).

How Common Are Mood Swings and Who Is Most Affected?

Understanding Prevalence and Impact

Mood swings are very common during perimenopause and post menopause. Research suggests that up to 23% of women experience mood swings during this time, though some studies report even higher rates (7). Women with a personal or family history of depression, anxiety, premenstrual syndrome (PMS), or postpartum depression are at greater risk(1,8). Mood swings can impact daily life by making it harder to manage work, relationships, and social activities, and may contribute to feelings of frustration, guilt, or low self-esteem (1,2,4).

Why Do Mood Swings Happen During Menopause?

Causes and Contributing Factors

The main cause of mood swings in menopause is fluctuating and declining estrogen levels. Estrogen helps regulate neurotransmitters in the brain, such as serotonin and norepinephrine, which play key roles in mood stability (1,4,8). When estrogen drops, so do these brain chemicals, making mood changes more likely (1,8). Other contributors include:

• Sleep disturbances: Insomnia and night sweats can worsen mood (1,2,4).
• Hot flushes and fatigue: Physical symptoms can increase irritability and emotional sensitivity (1,7).
• Stress and life events: Midlife often brings additional responsibilities and pressures (1,4).
• Underlying mental health conditions: A history of depression, anxiety, or trauma increases risk (1,8).
• Lifestyle factors: Poor diet, lack of exercise, and substance use can all contribute (1,7).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related mood swings if you notice:

• Sudden, intense shifts in mood (e.g., from calm to angry or sad)
• Increased irritability, frustration, or tearfulness
• Emotional reactions that feel out of proportion to the situation
• Mood changes that come and go, sometimes without clear triggers

Validated tools like the Patient Health Questionnaire-9 (PHQ-9) and the Meno-D questionnaire can help assess the severity of mood symptoms and guide conversations with your healthcare provider (1). If mood swings interfere with your quality of life, don’t hesitate to seek support.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies for Managing Mood Swings

• Exercise regularly: Low- to moderate-intensity activity can reduce depressive symptoms and improve mood (1,5).
• Prioritise sleep: Maintain a regular sleep routine and address night sweats or insomnia (1,4).
• Eat a balanced diet: Include protein, omega-3 fatty acids, fruits, and vegetables (7).
• Limit caffeine, alcohol, and smoking: These can worsen mood and sleep (1,7).
• Practice relaxation: Mindfulness, meditation, yoga, or breathing exercises can help manage stress (7).
• Stay connected: Social support from friends and family can buffer mood changes (1,4).

Medical Treatments

• Hormone Replacement Therapy (HRT/MHT): May help with mood symptoms related to perimenopause, especially if other menopause symptoms are present. HRT is not recommended as first-line treatment for major depression but can be considered in combination with other therapies (1,2,3,4).
• Antidepressants: SSRIs and SNRIs may be effective for moderate to severe mood symptoms and can also help with hot flushes but may have side effects such as sexual dysfunction or sweating (1,6).
• Psychological therapies: Cognitive behavioural therapy (CBT) has proven benefits for mood swings and emotional wellbeing (1,2).

Complementary and Alternative Therapies

• Herbal remedies: St John’s Wort and passionflower have shown some benefit, but always consult your doctor first, as these can interact with medications (7).
• Mind-body practices: Yoga, tai chi, and acupuncture may help reduce stress and improve mood (7).

Special Considerations

Women with a history of hormone-sensitive cancers or taking tamoxifen should discuss all treatment options with their healthcare team, as some antidepressants can interact with cancer medications (1).

Finding Emotional and Social Support

You’re Not Alone

Mood swings can feel isolating, but support is available. Talking therapies (CBT, counselling) and support groups can help you manage emotional ups and downs (1,4). Sharing your experiences with family, friends, or colleagues can foster understanding and support (1,4).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Mood swings are severe, persistent, or worsening
• You experience symptoms of depression, anxiety, or thoughts of self-harm
• Mood changes interfere with your ability to function at work, home, or in relationships

A GP, menopause specialist, or mental health professional can help diagnose the cause and recommend appropriate treatments(1,4).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• Jean Hailes for Women’s Health: jeanhailes.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)

Remember: Mood swings are a normal part of the menopause transition for many women. With self-care, support, and the right medical advice, you can manage your emotional wellbeing and thrive through this stage of life. Always consult a healthcare professional for personalised guidance.

References

1. Australasian Menopause Society. (2023). Mood and the menopause. https://www.menopause.org.au/hp/information-sheets/mood-and-the-menopause
2. Liu, Y., et al. (2024). Hormone replacement therapy for menopausal mood swings and sleep quality. World Journal of Psychiatry, 14(10), 1013-1025. https://pmc.ncbi.nlm.nih.gov/articles/PMC11514567/
3. Hormone Health. (2024). 10 ways to even out your menopause mood swings. https://hormonehealth.co.uk/10-ways-to-even-out-your-menopause-mood-swings
4. Medical News Today. (2023). What causes mood swings during menopause? https://www.medicalnewstoday.com/articles/317566
5. StatPearls. (2023). Menopause – StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK507826/
6. PubMed Central. (2016). Menopausal Symptoms and Their Management. https://pmc.ncbi.nlm.nih.gov/articles/PMC4890704/
7. Australian Menopause Centre. (2023). Mood Swings. https://www.menopausecentre.com.au/mood-swings/
8. Winona Health. (2024). Mood Swings During Menopause: Causes & Treatment. https://bywinona.com/menopause-symptoms/mood-swings

NIGHT SWEATS

What Are Night Sweats During Menopause?

A Simple Explanation

Night sweats are episodes of intense sweating that occur during sleep, often severe enough to soak through sleepwear or bedding and wake you up (1,2,3). They are a type of vasomotor symptom-similar to hot flushes-but happen at night and can leave you feeling overheated, drenched, and sometimes chilled afterwards (3,8). Night sweats can vary in severity, frequency, and duration: some women may have them occasionally, while others experience them multiple times each night for months or even years (3,8).

How Common Are Night Sweats and Who Is Most Affected?

Understanding Prevalence and Impact

Night sweats are extremely common during the menopause transition. Studies show that more than 70–80% of women experience night sweats and hot flushes at some point during perimenopause or post menopause (1,4,7,8). For some, these symptoms are mild and short-lived, but for others, they can persist for many years-even a decade or more (3,8). Night sweats often disrupt sleep, leading to daytime fatigue, difficulty concentrating, mood changes, and reduced quality of life (1,3,8).

Why Do Night Sweats Happen During Menopause?

Causes and Contributing Factors

The main cause of night sweats during menopause is declining estrogen levels, which affect the hypothalamus-the part of the brain that regulates body temperature (1,2,3). As estrogen drops, the hypothalamus becomes more sensitive to small changes in body temperature, triggering the body’s cooling response (sweating and blood vessel dilation) even when it’s not needed (1,2). This narrowing of your internal thermostat leads to episodes of sweating and flushing.

Other factors that can contribute or worsen night sweats include:

• Stress and anxiety (4)
• Warm bedroom or heavy bedding (1,4)
• Alcohol, caffeine, or spicy foods (1,6)
• Smoking (1,6)
• Being an unhealthy weight (4)
• Certain medications or medical conditions (such as thyroid problems, sleep apnoea, or diabetes) (1,2)

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related night sweats if you:

• Wake up drenched in sweat, sometimes needing to change clothes or sheets (1,3,8)
• Feel overheated or flushed during the night, sometimes followed by chills (3,8)
• Experience disrupted sleep or frequent awakenings due to sweating (1,3,8)
• Have other menopause symptoms, such as hot flushes, irregular periods, or mood changes (7,8)

If night sweats are new, severe, or persistent, or if you have other symptoms such as fever, weight loss, or cough, see your healthcare provider to rule out other causes (1,2,5).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Reduce Night Sweats

• Keep your bedroom cool: Use a fan, open windows, or adjust air conditioning (1,4)
• Choose lightweight, breathable bedding and sleepwear made of cotton or moisture-wicking fabrics (1,4)
• Avoid triggers: Limit alcohol, caffeine, and spicy foods, especially in the evening (1,4,6)
• Practice relaxation: Deep breathing, mindfulness, or gentle yoga before bed can help manage stress (4)
• Maintain a healthy weight: There is evidence that weight gain can increase the severity of night sweats (4)
• Exercise regularly: Physical activity supports overall wellbeing and may help improve symptoms (1,4)
• Don’t eat large meals close to bedtime and stay well hydrated during the day (1)

Medical Treatments

• Menopausal Hormone Therapy (MHT/HRT): The most effective treatment for moderate to severe night sweats and hot flushes, unless contraindicated (4)
• Non-hormonal medications: Certain antidepressants, gabapentin, or clonidine may help if hormone therapy isn’t suitable (4)
• Vaginal estrogen: For women with additional vaginal symptoms (4)

Complementary and Alternative Therapies

• Cognitive Behavioural Therapy (CBT): Can help reduce the impact of night sweats and improve sleep quality (4)
• Herbal remedies: Evening primrose oil and maca have been studied, but evidence is mixed, and you should consult your doctor before use (1)
• Mind-body practices: Yoga and relaxation techniques can be helpful (4)

Special Considerations

Women with a history of hormone-sensitive cancers or other health conditions should discuss all treatment options with their specialist before starting hormone therapy or supplements (4).

Finding Emotional and Social Support

You’re Not Alone

Night sweats can be exhausting and isolating. Support from friends, family, or menopause support groups can help you cope and find practical solutions. Talking therapies, such as CBT or counselling, can help manage stress, anxiety, or sleep difficulties related to night sweats (4).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Night sweats are severe, persistent, or worsening
• You have other symptoms such as fever, unexplained weight loss, cough, or persistent pain
• Night sweats are interfering with your sleep, daily activities, or mental health

A healthcare professional can help rule out other causes and recommend appropriate treatment, including referral to a menopause specialist if needed (1,2,4).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• Jean Hailes for Women’s Health: jeanhailes.org.au
• International Menopause Society: imsociety.org
• Beyond Blue: beyondblue.org.au (for emotional support)
• Healthdirect Australia: healthdirect.gov.au

Remember: Night sweats are a common and treatable symptom of menopause. With the right strategies, support, and medical advice, you can manage symptoms and improve your quality of life. Always consult a healthcare professional for personalised guidance.

References

1. Australian Menopause Centre. (2023). Night Sweats. https://www.menopausecentre.com.au/night-sweats/
2. Cleveland Clinic. (2025). Night Sweats: Menopause, Other Causes & Treatment. https://my.clevelandclinic.org/health/symptoms/16562-night-sweats
3. Everyday Health. (2022). 7 Surprising Facts About Menopausal Night Sweats. https://www.everydayhealth.com/menopause/surprising-facts-about-night-sweats/
4. Jean Hailes for Women’s Health. (2025). Managing your menopause symptoms. https://www.jeanhailes.org.au/health-a-z/menopause/managing-your-symptoms
5. Healthdirect Australia. (2025). Night sweats – symptoms, treatments and causes. https://www.healthdirect.gov.au/night-sweats
6. My Menopause Centre. (2024). Hot flushes and night sweats. https://www.mymenopausecentre.com/symptoms/hot-flushes-night-sweats/
7. Jean Hailes for Women’s Health. (2025). Symptoms of menopause. https://www.jeanhailes.org.au/health-a-z/menopause/menopause-symptoms
8. The Royal Women’s Hospital. (2024). Menopause symptoms. https://www.thewomens.org.au/health-information/menopause-information/menopause-symptoms

SKIN CHANGES

What Are Skin Changes During Menopause?

A Simple Explanation

Skin changes are a common experience for women during perimenopause and post menopause. You might notice your skin becoming drier, thinner, less elastic, and more prone to wrinkles, sagging, and itching (1,7). Some women also develop increased facial hair, acne, or pigmentation changes such as age spots (1,3). These changes can develop gradually or become more noticeable in the years around menopause, and may vary in severity and duration from person to person (1,7).

How Common Are Skin Changes and Who Is Most Affected?

Understanding Prevalence and Impact

Up to 50–64% of women report noticeable skin changes during the menopause transition (1,7). These changes can affect anyone but tend to be more pronounced in women with lighter skin, a history of sun exposure, or certain genetic backgrounds (1,7). Skin changes can impact self-confidence, comfort, and quality of life, sometimes affecting work, relationships, or social activities (1,7). For some, persistent itching or visible changes can also cause distress or anxiety (1).

Why Do Skin Changes Happen During Menopause?

Causes and Contributing Factors

The primary driver of menopausal skin changes is declining estrogen. Estrogen is crucial for maintaining skin thickness, hydration, collagen production, and elasticity (1,7). As estrogen drops:

• Collagen loss accelerates: Women can lose up to 30% of their skin collagen in the first five years after menopause, with further gradual decline over time (1,7).
• Skin becomes thinner and less elastic: Reduced collagen and elastin lead to sagging, wrinkling, and increased fragility (1,7).
• Dryness and itching increase: Lower oil production makes skin less able to retain moisture, leading to dryness, flakiness, and itching (1,7).
• Delayed wound healing: Thinner skin and reduced blood flow slow repair (1).
• Acne and facial hair: Hormonal imbalance (lower estrogen, relatively higher androgens) can cause breakouts and unwanted hair (1,7).
• Pigmentation changes: Age spots, melasma, and uneven skin tone may become more noticeable (1).

Other triggers include sun exposure, smoking, stress, harsh skincare products, and underlying health conditions (1).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related skin changes if you notice:

• Increased dryness, flakiness, or itching
• New or worsening wrinkles, sagging, or loss of firmness
• Thinner, more fragile skin that bruises easily
• Acne, rashes, or increased facial hair
• Changes in pigmentation (dark spots or uneven tone)
• Slower wound healing

If skin changes are severe, persistent, or associated with pain, bleeding, or new growths, consult a healthcare professional to rule out other conditions (1).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies for Healthier Skin

• Moisturize daily: Use fragrance-free, hydrating creams with ingredients like hyaluronic acid, ceramides, or glycerine(1).
• Gentle cleansing: Choose mild, non-soap cleansers and avoid hot water (1).
• Sun protection: Apply broad-spectrum SPF 30+ sunscreen every day, wear hats, and seek shade (1).
• Stay hydrated: Drink plenty of water and eat a balanced diet rich in antioxidants (1).
• Avoid smoking and limit alcohol: Both accelerate skin aging and dryness (1).
• Manage stress: Practice relaxation techniques, yoga, or mindfulness to support skin and overall wellbeing (1).
• Regular exercise: Supports circulation and skin health (1).

Medical Treatments

• Hormone Therapy (MHT/HRT): Studies show that HRT can increase skin thickness by 7–15% after about five years, improving plumpness and function, but is not recommended solely for cosmetic reasons (1).
• Topical retinoids and antioxidants: Vitamin A (retinol), C, and E can help with cell turnover, pigmentation, and collagen support (1).
• Prescription creams: For severe dryness, itching, or rashes, your doctor may recommend topical corticosteroids or other medications (1).
• Dermatological treatments: Procedures like microneedling, laser therapy, or chemical peels may be considered for specific concerns (1).

Collagen Supplements: What Does the Evidence Say?

Collagen supplements, particularly hydrolysed collagen peptides, have gained popularity for their potential skin benefits.

• Systematic reviews and meta-analyses of randomized controlled trials show that oral collagen supplementation for 90 days can significantly improve skin hydration, elasticity, and reduce wrinkles compared to placebo (2,4,5,6).
• Clinical studies have found that both oral and topical collagen can improve skin texture and firmness, with effects often seen after 1–3 months and no significant adverse effects reported (5,6).
• Limitations: While results are promising, many studies are short-term and sometimes industry-funded, so more independent, long-term research is needed (2,4,5,6).
• Bottom line: Collagen supplements appear safe and may offer modest improvements in skin hydration, elasticity, and wrinkle reduction for menopausal women, especially when combined with healthy lifestyle habits (2,4,5,6).

Complementary and Alternative Therapies

• Phytoestrogens: Plant-based compounds (like soy isoflavones) may offer mild benefits, but evidence is limited (1).
• Oatmeal baths and natural oils: Can soothe itching and dryness (1).
• Supplements: Omega-3s may support skin health but consult your doctor before starting new supplements (1).

Special Considerations

Women with a history of hormone-sensitive cancer or other chronic conditions should consult their specialist before starting hormone therapy or new topical treatments (1).

Finding Emotional and Social Support

You’re Not Alone

Skin changes can affect self-esteem and emotional wellbeing. Support groups, counselling, and talking therapies like CBT can help you manage distress or anxiety related to appearance or comfort. Open communication with family, friends, and healthcare providers can help you feel understood and supported (1).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor or dermatologist if:

• Skin changes are severe, painful, or rapidly worsening
• You notice new or changing moles, sores, or growths
• There is persistent itching, bleeding, or signs of infection
• Skin changes interfere with daily life or mental health

A healthcare professional can help diagnose underlying causes, recommend treatments, and refer you to a specialist if needed (1).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• Beyond Blue: beyondblue.org.au (for emotional support)
• American Academy of Dermatology: aad.org

Remember: Skin changes are a normal part of menopause, but you don’t have to simply accept them. With the right care, support, and guidance, you can keep your skin healthy and comfortable through this transition. Always consult a healthcare professional for advice tailored to your needs.

References

1. Balance Menopause. (2024). Can collagen help menopausal skin? https://www.balance-menopause.com/menopause-library/can-collagen-help-menopausal-skin/
2. de Miranda, R. B., et al. (2021). Effects of hydrolyzed collagen supplementation on skin aging: a systematic review and meta-analysis. International Journal of Dermatology, 60(9), 1049-1057. https://pubmed.ncbi.nlm.nih.gov/33742704/
3. Ingenious Life. (2024). Collagen, Gender, and the Menopause. https://ingeniouslife.com/collagen-gender-and-the-menopause/
4. de Miranda, R. B., et al. (2023). Effects of hydrolyzed collagen supplementation on skin aging. [PDF] https://gomitasc3.com/wp-content/uploads/2023/05/Collagen-suplementation-on-skin-aging.pdf
5. Bolke, L., et al. (2022). Collagen Supplements for Aging and Wrinkles: A Paradigm Shift in Dermatology and Cosmetics. Dermatology and Therapy, 12(1), 1-15. https://pmc.ncbi.nlm.nih.gov/articles/PMC8824545/
6. Zague, V., et al. (2023). Effects of Oral Collagen for Skin Anti-Aging: A Systematic Review and Meta-Analysis. Journal of Cosmetic Dermatology, 22(4), 123-134. https://pmc.ncbi.nlm.nih.gov/articles/PMC10180699/
7. Jurlique. (2022). Menopause and Collagen Production. https://jurlique.com.au/blogs/news/menopause-and-collagen-production

SLEEP PROBLEMS

What Are Sleep Problems and Insomnia During Menopause?

A Simple Explanation

Sleep problems-including insomnia, sleep apnoea, and restless legs syndrome-are among the most common and disruptive symptoms during the menopause transition. Insomnia is defined as difficulty falling asleep, staying asleep, or waking up too early and not feeling refreshed (7,8). You may find yourself tossing and turning, waking up drenched in sweat, or lying awake with a racing mind. For some, these issues are occasional and mild; for others, they are frequent and persistent, lasting months or even years (2,7,8).

Sleep apnoea is a condition where breathing repeatedly stops and starts during sleep, often causing loud snoring and daytime tiredness (3,5). Restless legs syndrome (RLS) is an overwhelming urge to move your legs, usually at night, often accompanied by uncomfortable sensations (3,4). These conditions can overlap with menopause symptoms and further disrupt sleep.

How Common Are Sleep Problems in Menopause?

Understanding Prevalence and Impact

Sleep disturbances affect up to 63% of women during perimenopause and post menopause, with rates of insomnia peaking at nearly 38% in perimenopause and sleep disorders affecting over half of postmenopausal women (3,7,8). Obstructive sleep apnoea is found in up to 35% of postmenopausal women, and restless legs syndrome may affect over half of women in this stage (3). Poor sleep can impact every aspect of life-causing fatigue, irritability, difficulty concentrating, low mood, and strain on work and relationships (2,3,5,7).

Why Do Sleep Problems Happen During Menopause?

Causes and Contributing Factors

The main cause is hormonal changes-declining oestrogen and progesterone disrupt the body’s sleep-wake cycle, circadian rhythm, and temperature regulation (2,5,7,8). These changes can:

• Trigger hot flushes and night sweats, causing sudden awakenings (1,5,6,8)
• Reduce melatonin production, making it harder to fall and stay asleep (7,8)
• Affect mood, increasing the risk of anxiety or depression, which are closely linked to insomnia (7,8)
• Weaken airway muscles, increasing the risk of sleep apnoea (5)
• Alter dopamine pathways, which may contribute to restless legs syndrome (4)

Other contributors include stress, life changes, physical discomfort (joint pain, bladder issues), weight gain, alcohol or caffeine use, and certain medications (2,5,8).

Is This Happening to Me?

Assessment and Self-Check Tips

You may be experiencing menopause-related sleep problems if you notice:

• Difficulty falling or staying asleep
• Waking up frequently during the night or too early in the morning
• Feeling unrefreshed after sleep
• Loud snoring, gasping, or choking during sleep (possible sleep apnoea)
• Uncomfortable sensations or an urge to move your legs at night (possible RLS)
• Daytime sleepiness, fatigue, or irritability

If symptoms are persistent, severe, or affecting your quality of life, keep a sleep diary and discuss your concerns with your doctor (1,5,7). Online tools from reputable organisations can help you track your sleep patterns.

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies for Better Sleep

• Keep your bedroom cool, dark, and quiet; use a fan or light bedding to manage night sweats (1,8)
• Maintain a regular sleep schedule-go to bed and wake up at the same time each day (8)
• Limit caffeine, alcohol, and heavy meals in the evening (8)
• Exercise regularly, but not too close to bedtime (8)
• Practice relaxation techniques like deep breathing, mindfulness, or gentle yoga before bed (8)
• Address triggers: Manage hot flushes, joint pain, or bladder issues that may wake you (5,7)

Medical Treatments

• Menopausal Hormone Therapy (MHT/HRT): Can improve hot flushes, night sweats, and sleep quality for many women, but is not suitable for everyone (5,8)
• Non-hormonal medications: Certain antidepressants, gabapentin, or melatonin may help with sleep problems (8)
• Sleep apnoea treatments: CPAP (continuous positive airway pressure) machines, dental devices, or weight management may be recommended (3,5)
• Restless legs syndrome: Iron supplementation (if deficient), dopamine agonists, or other medications may be used (4)

Complementary and Alternative Therapies

• Cognitive Behavioural Therapy for Insomnia (CBT-I): Proven to be highly effective in managing chronic insomnia (8)
• Mind-body practices: Meditation, tai chi, and acupuncture may offer additional support (8)
• Herbal remedies: Some women find relief with valerian or chamomile, but consult your doctor before use (8)

Special Considerations

Women with a history of hormone-sensitive cancer or other health conditions should consult their specialist before starting hormone therapy or new supplements (5,8).

Finding Emotional and Social Support

You’re Not Alone

Sleep problems can be isolating and frustrating. Support groups, talking therapies (CBT, counselling), and open conversations with family, friends, or employers can help you manage the emotional impact and find practical solutions (8). Sharing your experiences with others can provide reassurance and helpful tips.

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Sleep problems are severe, persistent, or worsening
• You have symptoms of sleep apnoea (loud snoring, gasping, choking, excessive daytime sleepiness)
• You experience restless legs, severe mood changes, or memory issues
• Sleep issues interfere with daily life, work, or relationships

A healthcare professional can help diagnose underlying causes, recommend treatments, and refer you to a sleep specialist or menopause clinic if needed (3,5,7).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• Beyond Blue: beyondblue.org.au (for emotional support)
• Sleep Foundation: sleepfoundation.org

Remember: Sleep problems are common during menopause, but you don’t have to struggle alone. With the right strategies, support, and medical advice, you can improve your sleep and quality of life. Always consult a healthcare professional for personalised guidance.

References

1. National Institute on Aging. (2023). Sleep Problems and Menopause: What Can I Do? https://www.nia.nih.gov/health/menopause/sleep-problems-and-menopause-what-can-i-do
2. Australasian Menopause Society. (2025). Menopause and sleep. https://www.menopause.org.au/hp/information-sheets/sleep-disturbance-and-the-menopause2
3. Sadeghmousavi, S., et al. (2023). Global prevalence of sleep disorders during menopause: a meta-analysis. Frontiers in Psychiatry, 14, 9996569. https://pmc.ncbi.nlm.nih.gov/articles/PMC9996569/
4. The Better Menopause. (2024). Menopause Restless Legs: Causes, Symptoms and Treatments. https://thebettermenopause.com/blogs/the-better-gut-community/menopause-restless-legs-syndrome
5. Johns Hopkins Medicine. (2024). How Does Menopause Affect My Sleep? https://www.hopkinsmedicine.org/health/wellness-and-prevention/how-does-menopause-affect-my-sleep
6. Women’s Health Concern. (2022). Menopause and insomnia. https://www.womens-health-concern.org/wp-content/uploads/2022/12/17-WHC-FACTSHEET-Menopause-and-insomnia-NOV2022-B.pdf
7. Sleep Foundation. (2024). How Can Menopause Affect Sleep? https://www.sleepfoundation.org/women-sleep/menopause-and-sleep
8. Mahoney, M. M., et al. (2023). Study models the causes of insomnia in menopausal women. Journal of Women’s Health. https://menopause.org.au/hp/studies-published/study-models-the-causes-of-insomnia-in-menopausal-women

Tinnitus (Ringing in the Ears) 

Tinnitus is the perception of sound-most often described as ringing, buzzing, hissing, or whooshing-in the ears or head when no external noise is present (2,3,11). For some, it’s a faint background noise; for others, it can be loud, persistent, and disruptive. Tinnitus can affect one or both ears and may be constant or come and go, with variations in severity, frequency, and duration (2,11). Many women notice tinnitus becomes more noticeable in quiet environments or at night, sometimes interfering with sleep (1,2,3).

How Common Is It and Who Does It Affect?

Understanding Prevalence and Impact

Tinnitus affects approximately 10–25% of adults, and its prevalence increases with age (1,2). While exact figures for menopause are not available, many women report the onset or worsening of tinnitus during perimenopause and post menopause(1,2,3,8,13). For some, tinnitus is a mild annoyance; for others, it can cause sleep problems, difficulty concentrating, anxiety, and a significant reduction in quality of life (2,3,5,8). The impact can extend to work, relationships, and emotional wellbeing, especially if accompanied by hearing loss or sleep disturbance (2,3,5).

Why Does This Happen?

Causes and Contributing Factors

Hormonal Changes:
The decline in estrogen and progesterone during menopause affects the auditory system. Estrogen helps regulate blood flow and neurotransmitter activity in the inner ear and auditory pathways (2,3,8,13,15). As hormone levels drop, the protective effects diminish, potentially making women more susceptible to tinnitus and hearing loss (2,3,8,13,15).

Other Contributing Factors:

• Age-related hearing loss: Hearing loss and tinnitus often occur together, especially as women age (2,3,13).
• Stress and anxiety: Menopause can be a stressful time, and stress itself can trigger or worsen tinnitus (3,8,10,17).
• Sleep disturbances: Insomnia and poor sleep are common in menopause and can make tinnitus more noticeable and harder to cope with (1,3,8,17).
• Earwax buildup: Can block the ear canal and exacerbate tinnitus (10).
• Medications: Some medications, including certain antidepressants and blood pressure drugs, can contribute to tinnitus (8).
• Other health conditions: Hypertension, diabetes, ear infections, or temporomandibular joint (TMJ) disorders may also play a role (8,11).

Why Does This Happen?

Causes and Contributing Factors

If you notice ringing, buzzing, or other phantom sounds in your ears, consider:

• When did the tinnitus start, and is it constant or intermittent?
• Is it in one ear or both?
• Do you also have hearing loss, dizziness, or ear pain?
• Is it worse at night or in quiet environments?
• Does it affect your sleep, mood, or daily life?

Self-assessment tools:
Keep a symptom diary noting when tinnitus occurs and what makes it better or worse. If tinnitus is persistent, distressing, or associated with hearing loss, vertigo, or neurological symptoms, seek professional evaluation (9,11).

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Feel Better

• Protect your hearing: Avoid loud noises and use ear protection when needed (7).
• Manage stress: Relaxation techniques, mindfulness, yoga, and deep breathing can help reduce the impact of tinnitus (3,8,17).
• Improve sleep habits: Use white noise machines or apps to mask tinnitus at night and maintain a regular sleep schedule (1,17).
• Limit caffeine, alcohol, and nicotine: These can worsen tinnitus for some people (7).
• Address earwax: Have your ears checked and cleaned by a professional if needed (10).

Medical Options: What’s Available?

• Hearing aids: If you have hearing loss, hearing aids can amplify external sounds and make tinnitus less noticeable (2,3,5,13).
• Cognitive Behavioral Therapy (CBT): CBT is proven to help people manage the emotional impact of tinnitus, reduce distress, and improve coping (4,5).
• Tinnitus Retraining Therapy (TRT): Combines sound therapy with counselling to help your brain “tune out” tinnitus (5).
• Hormone Replacement Therapy (HRT): Some studies suggest HRT may reduce the risk or severity of tinnitus in menopausal women, but results are mixed and HRT is not suitable for everyone (12,13,15).
• Medications: No specific medication cures tinnitus, but treating underlying conditions (e.g., hypertension, anxiety) may help (8,13).

Complementary and Alternative Therapies

• Acupuncture, biofeedback, and meditation: Some people find these approaches helpful, though evidence is limited (4).
• Sound therapy: Listening to soothing sounds or music can mask tinnitus and make it less bothersome (5,7).
• Dietary supplements: There is no strong evidence for supplements like ginkgo biloba or zinc; consult your doctor before trying new remedies (4).

Special Considerations

Women with a history of hormone-sensitive cancers or other chronic conditions should consult their specialist before starting HRT or new therapies (12,13).

Finding Emotional and Social Support

You’re Not Alone

Tinnitus can be emotionally challenging, especially when combined with other menopausal symptoms.

• Support groups: Sharing experiences and coping strategies in a group setting can reduce isolation and provide practical advice (6).
• Talking therapies: CBT, counselling, or mindfulness-based stress reduction can help manage anxiety, depression, or sleep issues related to tinnitus(4,5,6).
• Open communication: Talk with family, friends, and employers about your symptoms and needs.

Finding Emotional and Social Support

You’re Not Alone

See your doctor or an audiologist if:

• Tinnitus is persistent, distressing, or worsening
• You have hearing loss, dizziness, vertigo, or ear pain
• Tinnitus is only in one ear, is pulsatile (matches your heartbeat), or is associated with neurological symptoms (e.g., facial weakness, severe headaches)
• Tinnitus appeared suddenly or is accompanied by significant psychological distress (9,11)

Red flag symptoms may require urgent referral to an ear, nose, and throat (ENT) specialist (9).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• American Tinnitus Association: ata.org
• Beyond Blue: beyondblue.org.au (for emotional support)
• Tinnitus UK: tinnitus.org.uk

Remember: Tinnitus is a common and sometimes distressing symptom during menopause, but there are many strategies and supports available. With the right approach, you can reduce its impact and improve your quality of life. Always consult a healthcare professional for personalised guidance.

References

1. My Menopause Centre. (2024). Tinnitus.
2. The Audiology Place. (2024). Tinnitus and Hearing Loss During Perimenopause and Menopause.
3. Amplifon Australia. (2024). Menopause and its impact on women’s health.
4. Kim, H. J., et al. (2015). Complementary Therapies for Significant Dysfunction from Tinnitus. Evidence-Based Complementary and Alternative Medicine, 2015, 283872. https://pmc.ncbi.nlm.nih.gov/articles/PMC4592735/
5. Treble Health. (2024). Hormones and Tinnitus: Can Menopause Lead To Ringing Ears?
6. American Tinnitus Association. (2025). Find a Support Group. https://www.ata.org/your-support-network/find-a-support-group/
7. Harvard Health. (2024). Tips to manage tinnitus. https://www.health.harvard.edu/diseases-and-conditions/tips-to-manage-tinnitus
8. Tinnitus UK. (2023). Tinnitus and menopause. https://tinnitus.org.uk/understanding-tinnitus/living-with-tinnitus/tinnitus-and-menopause/
9. Time of Care. (2025). Tinnitus Red Flags. https://www.timeofcare.com/tinnitus-red-flags/
10. Crystal Clear Clinic. (2025). Can Menopause cause Tinnitus?
11. myDr. (2025). Tinnitus. https://mydr.com.au/symptoms/tinnitus/
12. Kim, C. H., et al. (2018). Hormone replacement therapy decreases the risk of tinnitus in menopausal women: A nationwide population-based cohort study. PLoS One, 13(2), e0192829. https://pmc.ncbi.nlm.nih.gov/articles/PMC5929427/
13. Salem Audiology Clinic. (2024). Tinnitus and Menopause.
14. Balance Menopause. (2024). Hearing loss and tinnitus in the perimenopause and menopause.
15. The Better Menopause. (2024). Peri-menopause tinnitus: what causes ringing ears and will it stop?
16. Neuromed Care. (2025). Menopause and Tinnitus: #1 Definitive Guide.
17. Positive Pause. (2017). Menopause tinnitus.

WEIGHT GAIN

Weight Gain During Menopause: Understanding, Managing, and Thriving

Weight gain during menopause refers to the gradual or sometimes rapid increase in body weight-often with a noticeable shift in fat distribution toward the abdomen (sometimes called “menopause belly”) (1,2,3). This can feel frustrating, especially if you haven’t changed your eating or exercise habits. Some women notice their clothes fitting differently, increased waist circumference, or a general feeling of heaviness. The amount and pattern of weight gain can vary: for some, it’s a few kilos over several years; for others, it may be more significant or sudden (2,3).

How Common Is It and Who Does It Affect?

Understanding Prevalence and Impact

Weight gain is extremely common during the menopause transition. Research suggests that at least half of all women gain weight during perimenopause and post menopause, with some studies reporting rates as high as 60–70% (2,12,18). On average, women gain about 0.5–1.5 kg per year during this phase, resulting in a total gain of 5–10 kg by the end of the transition (2,12,18). Most of this weight accumulates around the abdomen, increasing the risk of metabolic and cardiovascular diseases (2,3,4,13).

The impact goes beyond physical health. Weight gain can affect self-esteem, relationships, work, and overall wellbeing. Many women feel frustrated, anxious, or even ashamed, especially if they are doing “everything right” and still gaining weight (2,4,19).

Why Does This Happen?

Causes and Contributing Factors

Hormonal Changes:
The decline in estrogen during menopause is a major driver of changes in body composition. Lower estrogen leads to an increase in abdominal (visceral) fat and a reduction in lean muscle mass (1,3,4,13,15). This shift not only affects appearance but also increases health risks, as visceral fat is linked to higher rates of heart disease, type 2 diabetes, and metabolic syndrome (4,13,15).

Metabolic Slowdown:
Aging naturally slows metabolism, and the loss of muscle mass further reduces the number of calories your body burns at rest (1,3,15). This means you may gain weight even if your diet and activity level haven’t changed (1,2).

Genetics:
If your close relatives have a tendency to gain weight around the abdomen, you may be more likely to experience the same (1).

Lifestyle and Psychological Factors:

• Physical inactivity: Many people become less active with age, further reducing calorie expenditure (1,5,19).
• Diet: Increased consumption of processed foods, sugar, and alcohol can contribute to weight gain (1,5,19).
• Sleep disruption: Poor sleep is common in menopause and is associated with increased appetite, cravings, and poorer food choices (1,2,19).
• Stress: Elevated cortisol (the stress hormone) can promote fat storage, especially around the abdomen (9,20).
• Emotional eating: Mood changes, anxiety, and low mood can lead to comfort eating and increased calorie intake (9,20).

Other Medical and Social Contributors:

• Certain medications (e.g., antidepressants, steroids)
• Chronic health conditions (e.g., hypothyroidism, insulin resistance)
• Societal pressures and stigma around weight and aging

Is This Happening to Me?

Assessment and Self-Check Tips

Ask yourself:

• Have you noticed a steady increase in weight, especially around your waist, despite similar habits?
• Are you experiencing other menopausal symptoms (hot flushes, sleep problems, mood changes)?
• Do you have a family history of diabetes, heart disease, or obesity?

Self-Assessment Tools:

• Track your weight, waist circumference, and body composition (if possible) over time.
• Keep a food and activity diary to spot patterns or triggers.
• Use symptom checkers from reputable organizations like Jean Hailes or the Australasian Menopause Society (19).

If weight gain is rapid, extreme, or accompanied by symptoms like swelling, fatigue, or unexplained pain, consult your healthcare provider to rule out other causes(1,19). Management and Treatment Options

What Can I Do About It?

Practical Tips, Treatments, and Lifestyle Changes

Everyday Strategies to Feel Better

• Eat a Mediterranean-style diet: Focus on whole grains, vegetables, fruits, lean proteins (especially fish), healthy fats (olive oil, nuts), and limit processed foods and sugars (10,12,19).
• Watch portion sizes: Even healthy foods can contribute to weight gain if portions are too large (1,10).
• Increase physical activity: Aim for at least 150 minutes of moderate-intensity exercise per week (e.g., brisk walking, swimming), plus strength training 2–3 times weekly to preserve muscle mass (5,16,19).
• Prioritize sleep: Aim for 7–8 hours per night; address sleep problems with good sleep hygiene and, if needed, medical support (1,19).
• Limit alcohol and sugary drinks: Both add empty calories and can worsen menopausal symptoms (1,14,19).
• Manage stress: Mindfulness, yoga, and relaxation techniques can help reduce emotional eating and cortisol-related weight gain (9,20).

Medical Options: What’s Available?

• Menopausal Hormone Therapy (MHT/HRT): Contrary to popular myth, HRT does not cause weight gain and may help reduce abdominal fat and improve insulin sensitivity in some women (5,13,14).
• Weight loss medications: For some women, medications like GLP-1 agonists (e.g., semaglutide, tirzepatide) or other prescription drugs may be considered, particularly if lifestyle changes alone are not effective and there are additional health risks (7,16).
• Address underlying conditions: Treat thyroid disorders, insulin resistance, or other medical issues that may contribute to weight gain (1,16).

Complementary and Alternative Therapies

• Mind-body practices: CBT, mindfulness, and support groups can help address emotional eating and body image concerns (8,11).
• Herbal remedies and supplements: There is limited evidence for herbal weight loss supplements; always consult your doctor before starting new products (1).
• Community programs: Structured wellness and exercise programs designed for midlife women can provide accountability and support (11).

Special Considerations

Women with a history of hormone-sensitive cancer or other chronic conditions should discuss all options with their healthcare team before starting HRT or weight loss medications (5,13).

Finding Emotional and Social Support

You’re Not Alone

Weight gain during menopause can affect self-esteem and mental health.

• Talking therapies: CBT, counselling, or group support can help address body image, emotional eating, and stress (8,11).
• Open communication: Talk with family, friends, and employers about your experiences and needs.
• Online and community support: Menopause wellness programs and online groups can provide practical tips and a sense of belonging (11).

When Should I Get Professional Help?

Knowing When to Reach Out

See your doctor if:

• Weight gain is rapid, unexplained, or accompanied by other symptoms (e.g., swelling, fatigue, pain)
• You have a personal or family history of diabetes, heart disease, or obesity
• You feel overwhelmed, anxious, or depressed about weight changes

A healthcare professional can help identify underlying causes, recommend personalized strategies, and refer you to a dietitian, exercise physiologist, or menopause specialist as needed (1,19).

Where Can I Learn More?

Helpful Resources and Links

• Australasian Menopause Society: menopause.org.au
• International Menopause Society: imsociety.org
• Jean Hailes for Women’s Health: jeanhailes.org.au
• Beyond Blue: beyondblue.org.au (for emotional support)
• CDC Healthy Weight: cdc.gov/healthyweight

Remember: Weight gain during menopause is common and complex, but it is manageable. With the right strategies, support, and medical advice, you can protect your health and wellbeing. Always consult a healthcare professional for personalized guidance.

References

1. Mayo Clinic. (2025). The reality of menopause weight gain. https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menopause-weight-gain/art-20046058
2. Healthline. (2025). How common is weight gain in menopause? https://www.healthline.com/health/menopause/how-common-is-weight-gain-in-menopause
3. Davis, S. R., et al. (2021). Weight, shape, and body composition changes at menopause. Menopause, 28(10), 1156–1164. https://pmc.ncbi.nlm.nih.gov/articles/PMC8569454/
4. El Khoudary, S. R., et al. (2019). Body composition and cardiometabolic health across the menopause transition. Obesity, 27(7), 1170–1178. https://pmc.ncbi.nlm.nih.gov/articles/PMC8972960/
5. Australasian Menopause Society. (2024). Maintaining your weight and health during and after menopause. https://www.menopause.org.au/health-info/fact-sheets/maintaining-your-weight-and-health
6. Australian Menopause Centre. (2023). Weight Gain. https://www.menopausecentre.com.au/weight-gain/
7. Everyday Health. (2024). Can GLP-1 weight loss drugs help treat menopause weight gain? https://www.everydayhealth.com/menopause/can-weight-loss-drug-semaglutide-help-with-weight-gain-during-menopause/
8. Beyond Blue. (2025). 24/7 Support for Anxiety, Depression and Suicide. https://www.beyondblue.org.au
9. My Menopause Centre. (2025). Menopause sudden weight gain. https://www.mymenopausecentre.com/menopause-symptoms/menopause-weight-gain/menopause-sudden-weight-gain/
10. UChicago Medicine. (2025). Why am I gaining weight so fast during menopause? https://www.uchicagomedicine.org/forefront/womens-health-articles/menopause-weight-gain-hormone-therapy
11. Aviiana Wellness Program. (2025). Women’s Wellness Program. https://aviiana.com.au/pages/wellness
12. British Menopause Society. (2023). Nutrition and weight gain. https://thebms.org.uk/wp-content/uploads/2023/06/19-BMS-TfC-Menopause-Nutrition-and-Weight-Gain-JUNE2023-A.pdf
13. Davis, S. R., et al. (2012). Understanding weight gain at menopause. Climacteric, 15(5), 419–429. https://pubmed.ncbi.nlm.nih.gov/22978257/
14. Better Health Channel. (2025). Menopause and weight gain. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menopause-and-weight-gain
15. World Obesity Federation. (2024). Weight gain at the time of menopause. https://www.worldobesity.org/news/blog-weight-gain-at-the-time-of-menopause
16. RACGP. (2017). Obesity and weight management at menopause. https://www.racgp.org.au/afp/2017/june/obesity-and-weight-management-at-menopause
17. Jean Hailes for Women’s Health. (2025). Looking after yourself around the time of menopause. https://www.jeanhailes.org.au/health-a-z/menopause/looking-after-yourself
18. Women’s Health Concern. (2023). Weight gain and menopause. https://www.womens-health-concern.org/wp-content/uploads/2023/06/31-WHC-FACTSHEET-Weight-Gain-and-menopause-JUNE2023-A.pdf
19. Jean Hailes for Women’s Health. (2024). Menopause and weight fact sheet. https://www.jeanhailes.org.au/resources/menopause-and-weight
20. Medical News Today. (2025). Understanding sudden weight gain during menopause. https://www.medicalnewstoday.com/articles/menopause-and-weight-gain