What Are The 34 Symptoms Of Menopause, And How To Manage Them?



Published on: 04-Jul-2022


10 min read


Updated on : 08-Dec-2023




Lalita Vishwakarma


What Are The 34 Symptoms Of Menopause, And How To Manage Them?

What Are The 34 Symptoms Of Menopause, And How To Manage Them?

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Hello readers! Let us talk about something that is a natural part of every woman's life: menopause. This is when most women experience changes in their bodies and emotions due to a drop in oestrogen levels. Some common symptoms of menopause include weight gain, hot flashes, night sweats, mood swings, joint pains, and irregular periods.

Before menopause, regular oestrogen secretion helps protect women from health problems like heart disease and osteoporosis. However, as oestrogen levels decrease during menopause, the risk of these health issues can rise.

Here, we will learn about the top 34 symptoms of menopause and what to eat and avoid during menopause. Moreover, we will discuss nutrition and diet plans that can help you alleviate menopause symptoms. So let’s get started. 

Table Of Contents

  1. What Is Menopause? 

  2. What Are The 34 Symptoms of Menopause? 

  3. About Age and Menopause Relationship 

  4. Why Is Diet Management Important in Menopause?

  5. Nutrition in Menopause 

  6. Foods to Avoid During Menopause 

  7. Foods That Improve Menopause Symptoms 

  8. The Final Say 

  9. FAQs

  10. References 

What Is Menopause? 

Menopause is a remarkable and transformative phase in a woman's life, marking the end of her reproductive years. It is a natural, albeit complex, process that occurs around the age of 45 to 55. This transitional phase involves intricate hormonal changes, most notably a decrease in oestrogen and progesterone levels. 

As these hormones play a pivotal role in regulating the menstrual cycle and supporting fertility, their decline triggers a series of physical and physiological alterations. Women may experience symptoms such as hot flashes, night sweats, mood fluctuations, and changes in bone density. Journal of Mid-life Health cites that menopause can be managed with lifestyle changes, such as quitting smoking, exercising regularly, and eating a healthy diet.

Now, let’s discuss 34 symptoms of menopause and how we can manage them with oestrogen-rich foods for menopause. 

What Are The 34 Symptoms Of Menopause?

The transition from the menstruation phase to menopause is not smooth, but it gives you many more hints. We have mentioned 34 symptoms of menopause these include:


Symptoms Of Menopause



Hot Flashes

A sudden feeling of warmth or heat spreading through the body, often followed by sweating or chills.


Night Sweats

Excessive sweating during the night; impacts sleep quality and causes daytime fatigue.


Libido Changes

Fluctuations in hormone levels lead to changes in sex drive, especially during perimenopause.



Decline in progesterone levels can lead to anxiety during perimenopause. It may persist after menopause.


Weight Gain

Weight gain can occur around the middle due to hormone changes and increased risk of insulin resistance.


Vaginal Dryness

Decrease in oestrogen levels, causing discomfort and pain during sexual intercourse.


Memory Difficulties

A decline in oestrogen and choline levels may result in difficulty remembering things and retaining information.


Difficult In Sleeping

Difficulty falling asleep or staying asleep due to factors like anxiety, night sweats, and hot flashes.



Low energy levels are often related to external stress, disturbed sleep, or symptoms of menopause.


Irregular Menses

Common during perimenopause and the lead-up to menopause.



Frequently associated with hormonal changes like low oestrogen and low progesterone.


Joint Pain

Increased joint pain due to the lowering of oestrogen, which acts as a natural anti-inflammatory.


Gum Problems

Increased cavities, gum disorders, dry mouth, and metallic taste.


Changes in Taste

Shifts in taste perception, with flavours sometimes feeling stronger.


Breast Tenderness/Pain

It is common due to hormonal fluctuations.


Burning Mouth

Dry mouth and hormonal changes may lead to a burning sensation.


Muscle Pain

Increased muscle pain and strain due to the lowering of oestrogen.



Digestive symptoms like bloating are caused by hormonal changes.


Digestive Disturbances

Changes in sex hormone levels may impact the microbiome and lead to bowel changes.


Food Sensitivities

New food sensitivities or allergies due to varying oestrogen and histamine levels.


Itchy Skin

Dry skin and itching caused by the decrease in oestrogen.



Pins and needles sensation due to hormonal impact on the nervous system.


Hyperactive Bladder

Increased urgency to empty the bladder.


Electric Shock

A sensation often preceding hot flashes, possibly related to hormone-nervous system interactions.


Hair Loss/Thinning

Accelerated hair loss due to hormonal changes shrinking hair follicles.


Trouble Concentrating

Difficulty focusing is often associated with poor sleep, low oestrogen, and stress.



Dizzy spells possibly linked to insulin-defensive properties of progesterone and oestrogen.



Mood symptoms like depression are often related to lower serotonin levels, poor sleep, and symptom frustration.


Heart Palpitations

Increased anxiety from dropping progesterone can lead to heart palpitations.


Body Odour

Increased sweating, hot flashes, and night sweats can result in heightened body odour.


Brittle Nails

Lowering oestrogen levels can lead to drier and more brittle nails.


Increased Irritability

Changing hormone levels can result in increased irritability and feelings of rage.


Increased Panic Disorders

Linked to dropping serotonin levels and hormonal changes.

Also Read: Exercise To Balance Hormones In Your Body 

About Age and Menopause Relationship 

Our age is the leading factor in many health conditions, including menopause. Women face many health issues compared to men whether it is related to conceiving a baby or delivering, women equally face all. One such health issue that hits between 45-55 years of age is menopause. 

The activity of hormones like oestrogen and progesterone regulates the period cycle in women. During menopause, the oestrogen levels decrease, and your periods become shorter and stop completely.

This sudden stoppage of the menstrual cycle comes with many side effects and risk factors. But wait, you need not worry, as there are plenty of options and remedies to maintain your health during and after menopause. Eating a diet with balanced nutrition and doing some exercise can help you feel better. 

Why Is Diet Management Important In Menopause?

Diet management is the key to remaining fit and healthy, especially during menopause, as women at this point face a higher risk of developing osteoporosis, diabetes and weight gain. A healthy and nutritious diet can help reduce these disorders.

You can take the help of your dietitian and healthcare professionals, who can assist and guide you throughout your diet management during menopause. If necessary, they can help you with personalised diet care plans, exercises and supplements.

Nutrition In Menopause

It is very important to learn about the nutritional requirements of menopause to inhibit the risk of the abovementioned 34 symptoms of menopause. You can read the table to understand the nutritional requirements during menopause.

Nutritional Aspect


Recommended Intake

Fewer Calories

Weight gain is common in menopause due to hormonal changes. Reducing calorie intake by about 200 daily is advisable.

Consult with a dietician for personalised guidance.


Menopausal women can lose up to 20% of bone mass. Aim for 1,200 mg of calcium daily.

Dairy products, leafy greens, nuts, fish, seeds, and supplements.

Vitamin D

Essential for calcium absorption and bone density. 600 IU/day for those under 71 and 800 IU/day for those 71 and older.

Egg yolks, fish, fortified cereals/dairy, and supplements

Vitamin B-6

Support red blood cell production in the immune and nervous systems. 1.3 mg for women under 50, 1.5 mg for over 50.

Fish, meat, fruit, legumes, vegetables


Menopause may require more protein for muscle health. Aim for 25-30 grams per meal.

Spread protein intake throughout the day.

Also Read: Nutritional Needs During Menopause - ToneOp 

Foods To Avoid During Menopause

Some foods should be avoided during menopause as they can prove to do more harm than good. They may also amplify the menopause symptoms. Hence, here are the foods to avoid during menopause: 


Foods to Avoid

Why to Avoid

Sugary Foods

Sugary snacks and desserts

May worsen mood swings and disrupt blood sugar levels

Spicy Foods

Spicy peppers, and hot sauces

Can trigger hot flashes and night sweats

Caffeinated Drinks

Coffee, black tea, and energy drinks

May increase anxiety, worsen sleep disturbances


Wine, beer, and hard liquor

Can exacerbate hot flashes and disrupt sleep

Fatty Foods

Fried foods, high-fat dairy foods

May contribute to weight gain and joint pain

Processed Foods

Processed meats, packaged snacks

Contain additives that may worsen mood swings

High-Sodium Foods

Processed foods, canned soups

May increase bloating and water retention.

Foods That Improve Menopause Symptoms

Foods that help with menopause naturally and can reduce menopause symptoms are as follows:  






  • High in magnesium, helpful for anxiety, insomnia, mood swings, and depression.

  • Rich in protein, omega-3, fats, calcium, and zinc.

  • Eases menopausal symptoms.



  • High in fibre, antioxidants, and illness-fighting nutrients.

  • Enhances brain health.

  • Helps manage stress in menopausal women.


Leafy Green Vegetables

  • Rich in calcium, good for bone health and preventing osteoporosis.

  • High in antioxidants, reduces inflammation and eases symptoms.


Whole Grains

  • Contains Vitamin B, minerals, nutrients, and fibre.

  • Regulates energy levels and improves metabolism.

  • Reduces cholesterol levels



  • Contains curcumin, a potent anti-inflammatory.

  • Used in 'golden milk' for various benefits.



  • Boosts oestrogen levels.

  • Rich in calcium, it is beneficial for osteoporosis and bone density.

  • Helps with bloating and is high in fibre.



  • Good source of Vitamin D, iron, and protein.

  • Lowers cholesterol levels

  • Helps prevent weight gain during menopause.


Dairy Products

  • Rich in calcium, maintaining bone density.

  • Contains vitamin D and protein.

  • Improves sleep quality

  • Supports gut health



  • Equivalent to hormone therapy for menopause

  • Prevents heart disease

  • Regulates oestrogen levels

  • Relieves night sweats, hot flashes, and mood swings

The Final Say

Changes in your diet and lifestyle can help you manage the symptoms of menopause. Take this time to examine your diet and fitness routine so that you manage and reduce the risk of further complications.

Exercising regularly and eating a healthy balanced diet, including an abundance of fruit and vegetables, oily fish and low in saturated fat, will protect your heart and bones and prevent weight gain during menopause while also helping to relieve delicate menopausal symptoms.

We have mentioned the 34 symptoms of menopause and the foods to eat and avoid during this. If you are dealing with any of these symptoms, then it is recommended to consult with your healthcare professional and for personalised diet care plans, you can connect with ToneOp.


1. Can menopause cause B12 inadequacy? 

Yes, menopause can lead to B12 deficiency. While a woman at any age can encounter a vitamin B12 deficiency due to hormonal imbalances during and after menopause, the chances of this deficiency increase. 

2. Why is omega-3 good for menopause? 

The anti-inflammatory properties of omega-3 benefit menopausal women by maintaining heart, breast and bone health.

3. What are oestrogen-rich foods for menopause?

Some oestrogen-rich foods that help menopause include: 

  • Soy Products

  • Flaxseeds

  • Chickpeas

  • Sesame Seeds

  • Whole Grains

  • Dried Fruits

  • Fruits and Vegetables

  • Nuts


About ToneOp

ToneOp is a platform dedicated to improving and maintaining good health through a comprehensive range of goal-oriented health plans with up to 3 Coach support. With a range of Weight Management, Medical Condition, Detox Plans, and Face Yoga Plans, the app also provides premium health trackers, recipes and health content. Get customised diet, fitness, naturopathy & yoga plans and transform yourself with ToneOp. 

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