Sudden waves of heat, flushing, sweating, often at night.

Why: Estrogen drop disrupts the brain’s temperature control.

Try: MHT, cooling layers, paced breathing, cognitive behavioural therapy, reduce triggers (alcohol, caffeine).

Aches, stiffness, or soreness, especially in the morning or after rest.

Why: Estrogen supports collagen and reduces inflammation.

Try: Movement, magnesium, anti-inflammatory support, transdermal estrogen.

Persistent tiredness, burnout, feeling “wiped out.”

Why: Hormonal shifts + sleep changes + life load = crash.

Try: Rest cycles, adaptogens, B vitamins, tracking energy patterns.

Hormonal or stress-triggered headaches.

Why: Estrogen fluctuation affects blood vessels and serotonin.

Try: Magnesium, riboflavin, stable hormone support, hydration.

Dry, tingling, or crawling sensations—sometimes with no rash.

Why: Estrogen loss thins and dries the skin, affecting nerve endings.  Can be worse premenstrual and during menstruation

Try: Rich moisturizers, antihistamines, topical or vaginal estrogen.  (NB antihistamines can be drying!)

Sluggish digestion, bloating, straining.

Why: Hormones affect gut motility and hydration.  Can be worse premenstrual due to rising progesterone.

Try: Magnesium, fiber, water, nervous system regulation.

RED FLAGS: Do not assume it's hormones, and change in bowel habits please seek medical attention

(e.g. Frozen Shoulder, Plantar Fasciitis)

Chronic or slow-healing tendon and fascia pain.

Why: Lower estrogen weakens connective tissue repair.  Changing and low hormones can also exacerbate the pain response (compounded with sleep disturbance)

Try: Soft tissue therapy, fascial care, MHT, testosterone, reduce strain, protein intake, vitamin D, resistance training, yoga

Feeling easily annoyed, tearful, or emotionally volatile.

Why: Estrogen and progesterone impact GABA and serotonin.

Try: Cycle awareness, CBT, breathwork, nervous system support, MHT.

Less interest in sex, less arousal or response.

Why: Hormonal changes + stress + relational/emotional load.

Try: Testosterone, intimacy work, pelvic care, removing shame.

Distractibility, emotional reactivity, impulsiveness.

Why: Estrogen influences dopamine and executive function.

Try: Structure, time blocking, cycle syncing, explore formal assessment if needed.

Menopause can mimic or worsen ADHD symptoms, but for many, things settle with support—looking at your history can help clarify whether it’s lifelong ADHD, hormonal shifts, or both, and guide the best next step.

Feeling “off,” slow thinking, forgetting words.

Why: Estrogen impacts memory, focus, and clarity via the hippocampus.

Try: Sleep, hydration, decluttering your load, MHT, self-compassion.

Losing words, forgetting steps or tasks.

Why: Sleep + stress + estrogen = temporary disruption, not dementia.

Try: Normalize it, reduce multitasking, brain-supportive nutrition.

Memory lapses are common in menopause due to hormonal changes affecting brain function—far more common than early-onset Alzheimer’s, which is rare and typically linked to family history; try supportive strategies first, but seek medical or neurological advice if concerns persist.

Pins and needles, numbness, or crawling sensations.

Why: Hormonal changes affect nerve conduction and circulation.

Try: Check posture, magnesium, B12, manage blood sugar and stress.

Dryness, irritation, or burning in the vagina.  Painful sex.

Why: Less estrogen = thinner, less lubricated tissue.  This also leads to change in bacteria and decrease in tissue sizes.

Try: Local vaginal estrogen cream (the gold standard!!), organic lubricants, moisturizers.  Other options - pelvic physiotherapy, sex(!), DHEA cream

Dr Sam states "everyone should be offered vaginal estrogen cream"

Discomfort or pain with penetration or touch.

Why: Vaginal atrophy, dryness, pelvic tension.

Try: Pelvic physio, local estrogen, communication, trauma-informed care.

Painful sex is NOT ok! Lots can be done about it.

Leaking urine with coughing, urgency, or movement.

Why: Pelvic floor weakening + tissue thinning from estrogen drop.

Try: Pelvic floor physio, bladder training, vaginal estrogen.

Ringing, buzzing, or whooshing in the ears.

Why: Estrogen and progesterone may affect inner ear blood flow and nerve signaling.

Try: Stress reduction, magnesium, hearing check, explore hormonal support.

Stinging, gritty, or irritated eyes, sometimes with blurred vision.

Why: Estrogen helps regulate tear production and eye surface moisture.

Try: Omega-3s, lubricating eye drops, screen breaks, consider HRT if persistent.

New or worsened allergies, itching, sensitivities.

Why: Estrogen modulates histamine release and clearance.  Progesterone also helps for some.

Try: Antihistamines, avoid triggers, stabilize hormones.

Persistent itchiness in or around the ear canal.

Why: Estrogen drop can dry out delicate skin and increase histamine sensitivity.

Try: Gentle moisturizers, antihistamines, avoid irritants like earbuds or perfumed products, support hormone balance.

Increased shedding or thinning, especially around the crown or temples.

Why: Lower estrogen and progesterone, combined with unmasked androgen sensitivity, can shift hair growth cycles.

Try: Iron and ferritin check, protein intake, scalp massage, minoxidil, hormonal support if needed.