What are the 34 symptoms of menopause? The complete list

Menopause is when the ovaries stop functioning and periods stop permanently. It occurs naturally between the ages of 45 and 55, with an average age of 51 in France, and is diagnosed after twelve months without periods (5). No test is needed to confirm it.

Perimenopause, also called premenopause, is the transition period that precedes it. It most often begins in the early forties, sometimes as early as the late thirties, and can last between four and eight years (1), sometimes longer. Its hormonal fluctuations, particularly in oestrogen and progesterone, trigger most of the symptoms in the list below: changes in the cycle, sleep problems, mood changes, hot flushes and night sweats, for which a menopause food supplement can help.

Post-menopause begins after the last period. Some symptoms continue, while others become established, such as vaginal dryness or urinary problems, while hot flushes gradually fade. To understand how each phase changes your diet and needs, read our article on the difference between menopause and perimenopause.

Physical symptoms

1. Hot flushes. One of the most common signs: a sudden wave of heat that spreads across the face, neck and chest, sometimes accompanied by flushing and sweating. They last from a few seconds to a few minutes, may occur for a few months, but sometimes for several years (5).

2. Night sweats. The night-time version of hot flushes. They disrupt sleep and can occur several times a night.

3. Irregular periods. The menstrual cycle changes pace and becomes less predictable. It is often one of the first signs that something is changing.

4. Breast tenderness or pain. Due to hormonal fluctuations, breasts can become more sensitive, swollen or painful, sometimes more so than before periods.

5. Headaches or migraines. Variations in oestrogen influence the threshold at which migraines are triggered. Some women notice changes in their frequency or intensity.

6. Bloating. The digestive system is sensitive to hormones. Abdominal bloating and other digestive discomforts may occur more regularly.

7. Weight gain. Fat distribution changes under the effects of hormones and a slower metabolism. The abdominal area is generally the most affected.

8. Muscle and joint pain. Stiffness, unexplained aches and cracking joints: oestrogen contributes to regulating inflammation, and its decline can be felt throughout the body.

9. Hair loss or thinning. Hair density may decrease and hair may become more fragile. This is a sign that is often difficult to experience.

10. Hormonal acne. As surprising as it may seem, this period can cause acne, most often on the chin and jawline.

11. Drier skin. Oestrogen contributes to skin hydration. Its decline can result in duller, drier skin, sometimes accompanied by itching.

Emotional and cognitive symptoms

12. Mood swings. Rapid emotional changes, sometimes intense and difficult to link to a specific event. Hormones directly influence mood regulation.

13. Irritability. A form of inner tension, with a lower tolerance threshold. Many women describe it as unlike their usual character.

14. Anxiety. A diffuse, sometimes unfamiliar anxiety that can take various forms: worry, rumination, feeling overwhelmed.

15. Low mood or depressive mood. Periods of sadness, inner emptiness or loss of enthusiasm. They are not depression, but they deserve to be taken seriously if they persist.

16. Brain fog. The well-known “brain fog” can make you feel as though you can no longer concentrate as you used to. Disconcerting, but very common.

17. Memory problems. Forgetting words, names or what you were about to do. Similar to brain fog, this can also stem from variations in oestrogen, which plays a role in cognitive function.

18. Persistent fatigue. Fatigue that does not go away despite rest, linked both to sleep problems, hormonal fluctuations and the effort the body makes to adapt.

19. Sleep problems. Difficulty falling asleep, frequent night waking, unrefreshing sleep. It is one of the symptoms that has the greatest impact on quality of life.

20. Reduced motivation. The desire to socialise, take on projects or do activities you once enjoyed may decrease, for no apparent reason.

21. Panic attacks. For some women, repeated panic attacks occur, sometimes for the first time in their lives.

Changes in the menstrual cycle

22. Heavier or lighter periods. The amount of bleeding can vary considerably from one cycle to the next: sometimes very heavy, sometimes almost absent.

23. Shorter or longer cycles. The interval between periods changes. A cycle that has been regular for years can become unpredictable.

24. Bleeding between periods. Intermenstrual bleeding may occur. Tell your doctor, especially if it is frequent or heavy.

25. Changes in premenstrual syndrome. PMS can change form: becoming more intense, lasting for more days or, conversely, easing.

Sexual and urinary symptoms

26. Reduced libido. Desire may decrease due to hormonal fluctuations, but also fatigue, stress or a changing body image.

27. Vaginal dryness. Lower oestrogen levels affect the mucous membranes. Reduced lubrication, sometimes accompanied by irritation, is common and continues after the last period.

28. Pain during sex. Directly linked to vaginal dryness, this pain, known as dyspareunia, can affect intimate life.

29. More frequent urinary infections. The urinary mucous membranes are also sensitive to oestrogen. Their weakening can make infections more likely.

30. Urinary urgency. The urge to urinate can become sudden, urgent and difficult to control.

31. Urinary leakage. Light leakage during exertion (coughing, laughing, exercise) may appear or worsen.

32. Weakening of the pelvic floor. The pelvic floor can lose tone, which can contribute to the onset or worsening of sexual and urinary symptoms.

Less common signs

33. Tingling in the hands or feet. Tingling or pins and needles in the extremities, linked to the effects of hormones on the nervous system.

34. Dizziness or vertigo. A feeling that your head is spinning, often linked to hot flushes or changes in blood pressure.

It is one of the most common questions: why can two women of the same age experience this period so differently? The answer lies first and foremost in hormones, which do not follow a predictable timetable. Oestrogen and progesterone levels fluctuate erratically, and it is this unpredictability that lies at the heart of the diversity of experiences (2).

Other factors also come into play:

• Age and genetics : family history often provides clues as to how a woman will experience her transition;
• Stress levels : cortisol interacts with sex hormones;
• Lifestyle : diet, physical activity and sleep quality;
• Overall health : certain conditions or treatments can influence symptoms;
• Hormonal history : treatments, the pill, pregnancies, endometriosis.

Irregular cycles, the first still-subtle hot flushes, increasingly fragile sleep: most women notice these changes several years before their last period, during perimenopause (3). We explain them in detail, along with what is happening in the body at that time, in our article on the first 10 signs of perimenopause.

The transition before the last period lasts on average between four and eight years (1). But symptoms are not constant: they can appear suddenly or gradually, ease and then return in other forms. Some disappear as menopause approaches, when hormones stabilise at a new level; others, such as hot flushes, can continue for several years afterwards (5). We have dedicated an article to this: at what age do hot flushes occur and how long do they last.

In short, there is no single scenario, and that is precisely why it is helpful to know all the possible symptoms (4).

Menopause is a natural phase in a woman's life. The aim is therefore not to “treat” it as an illness, but to support symptoms in order to preserve your quality of life.

A few helpful lifestyle adjustments. This rebalancing involves simple steps that are easy to adopt every day:

• A balanced diet to support energy, metabolism and mood, with sufficient calcium, vitamin D, fibre and protein intake;
• Regular physical activity, even moderate: walking, yoga or swimming have measurable effects on hot flushes and mood;
• Better sleep: light levels, room temperature and evening rituals;
• Stress management: breathing exercises help lower cortisol.

Nutritional support. Certain nutrients can help meet the specific needs of this period. Their effects vary from person to person: choose scientifically based approaches suited to your situation. Our selection of menopause food supplements is designed for every stage of the transition.

Péri Support, Jolly Mama's supplement

Because the body's needs evolve from the very first hormonal fluctuations, Jolly Mama has formulated Péri Support, a plant-based food supplement designed to support you through this transition from the age of 35. It combines four active ingredients selected for their traditional uses: sage, which contributes to comfort during menopause and helps moderate perspiration; shatavari, which helps regulate the cycle and maintain energy; saffron, which contributes to relaxation and emotional balance; and milk thistle, traditionally used to support the liver.

Hormone-free, gluten-free, vegan and made in France. None of its four active ingredients is subject to the warning “not recommended in cases of hormone-dependent cancer” issued by Anses, unlike black cohosh, hops or red clover found in many products on the market.

This list should not stop you from seeking advice if you feel something is unusual. Ask your doctor or midwife for advice if you notice:

• very heavy or unusual bleeding;
• significant or new pain;
• persistent mood problems that affect daily life;
• any symptom that seriously affects your quality of life.

A doctor or gynaecologist can guide you towards suitable solutions and help you distinguish what is related to menopause from other possible causes. A blood test is not always necessary, but it can be useful in certain situations.

Menopause does not follow a universal pattern. This list of 34 symptoms is not a list of what awaits you, but an overview of what millions of women have experienced or are experiencing during this transition. Learning more means being able to put words to what is happening in your body, stop feeling responsible for unexplained changes, communicate better with your doctor, and remember that you are not alone.