Menopause symptoms are some of the most significant changes a woman’s body goes through. Yet for too long, they have been among the least talked about. Hot flashes, sleep disruptions, brain fog, mood changes, and changes in intimacy are experiences that can affect every part of daily life.
The good news is that understanding what is happening in your body can make a real difference. While no single solution works for every woman, evidence-backed habits and lifestyle adjustments can help you manage symptoms and feel more like yourself through the transition.
Understanding Menopause and Its Common Symptoms
Menopause happens when the ovaries gradually produce less estrogen and progesterone, causing menstrual periods to become less frequent and eventually stop. A woman is considered to have reached menopause after going 12 consecutive months without a period. Perimenopause is the transition leading up to menopause, when hormone levels fluctuate and symptoms can begin.
Our bodies rely on hormones to regulate many functions, so changes in hormone levels can bring noticeable symptoms. During perimenopause and menopause, fluctuating and lower estrogen levels can contribute to hot flashes, night sweats, sleep disruption and mood changes. Lower estrogen can also cause vaginal dryness and changes in sexual comfort.
Some women experience difficulty concentrating, a symptom commonly called “brain fog.” Others notice changes in their sleep, energy or mood. Symptoms can vary widely, which is why managing menopause symptoms is not about following one magic formula.
A few everyday habits can help. Regular movement, including weight-bearing activities such as walking and strength training, can support bone health. Maintaining a regular sleep schedule, keeping the bedroom comfortable and limiting caffeine and alcohol close to bedtime may help support better sleep.
Why Oral Health Matters During Menopause
Menopause does not only affect what happens from the neck down. Hormonal changes can also affect the mouth, and some women experience dry mouth and changes in their gums. The Office on Women’s Health notes that menopause can affect oral health with risks of gum problems and bone loss. Brushing twice a day with fluoride toothpaste, cleaning between the teeth daily and keeping regular dental appointments can help protect your oral health.
How Brain Exercises May Support Cognitive Health
Then there is the brain fog. You forget why you walked into a room and have to retrace your steps to figure it out. Maybe you struggle to concentrate when your child tells you about their day, or you forget an appointment you were sure you remembered.
Keeping the brain engaged is another way to support cognitive health. Read a book, learn a skill, write, play music or return to a hobby you enjoy. Crossword puzzles and other mentally stimulating activities can also give your brain something to work on.
According to the National Institute on Aging, cognitive training and mentally stimulating activities may support cognitive health. However, evidence for commercial brain-training apps remains limited. Women’s health advocate Tamsen Fadal has also made brain fog and sleep disruption central to her menopause advocacy. Through it, she helps women understand that these changes can be part of the menopause transition.
Why Your Sex Life May Change and How to Adapt
Menopause can change intimacy, but you don’t have to let discomfort be your new normal. As estrogen levels fall, vaginal tissue can become thinner, drier and less elastic, which can make sex uncomfortable or painful for some women. It’s a good time to slow down, speak with your partner honestly and give yourself more time for arousal. A supportive partner can help you adjust when your body changes in unexpected ways.
With ongoing dryness, vaginal moisturizers can help, while lubricants can reduce friction during sex. If pain, irritation or other symptoms continue, talk with a health care professional about treatment options. Halle Berry has spoken publicly about experiencing painful sex before understanding that perimenopause could be contributing to her symptoms. Her story highlights why women need better information about changes that can affect intimacy.
Other Everyday Habits That Can Help
Dealing with symptoms of menopause does not have to mean rebuilding your entire life. One way to support your well-being is by staying physically active, protecting your sleep and making time for people and activities you enjoy. Balanced diets that include vegetables, fruits, whole grains, lean proteins and calcium-rich foods can support overall health and bone health. The National Institute on Aging recommends eating a healthy diet, getting enough calcium and vitamin D, staying physically active and limiting or avoiding alcohol during and after menopause. There is no prize for making menopause harder than it needs to be. Find the habits you can realistically maintain and build from there.
How Celebrities Are Helping Normalize Conversations About Menopause
For years, conversations about women’s health were often treated as awkward subjects and discussed in hushed tones. That is changing as more women, including celebrities, talk openly about what menopause can actually feel like.
Queen Latifah has openly spoken about the shock of learning she was in perimenopause. During a routine gynecologist visit, blood work revealed the hormonal changes even though she felt fine. “I felt pretty normal. I wouldn’t have even known that I was in premenopause, and I was actually kinda shocked,” she told People.
Once she knew, Latifah began recognizing some subtler signs, including arguing with her driver about the car temperature and struggling to lose a stubborn 10 pounds. She never experienced the classic, drenching hot flashes that some of her friends described. Instead, she has approached this stage of life as something empowering rather than diminishing. “I feel like I’m in control when it comes to this,” she said.
Her decision to become the face of WeightWatchers’ first menopause program reflects her desire to make information and support more accessible. “Menopause care should not be a luxury,” she has said, highlighting why her experience may resonate with women who still feel isolated or uninformed about the transition. She has also spoken about the importance of sleep, nutrition, exercise and mental well-being as she navigates the transition.
Sherri Shepherd has also pulled back the curtain on perimenopause on her talk show, with the same blunt humor she brings to other parts of her life. She initially assumed her hot flashes meant she had already entered menopause, only to learn from her doctor that she was actually in perimenopause. “My doctor gave me the most shocking news: She told me I was in perimenopause,” Shepherd recalled. The realization left her “heated and defeated.”
She has described the daily realities in vivid terms, from sudden temperature changes that leave her sweating through her clothes to unexpected chin hairs she jokes could eventually make her “look like Sasquatch from the chin up.” She has even spoken about losing a tooth she nicknamed “Queen Latootha.” As Shepherd was still menstruating, she also highlighted an important reality of perimenopause: pregnancy can still be possible.
She has also brought experts onto the show to deepen the conversation. In one episode, she spoke with women’s health advocate Tamsen Fadal about menopause and how women can navigate changes in their bodies. That matters because Shepherd is not simply talking about her own experience; but is giving women a space to learn and ask questions about changes they may not fully understand.
Fadal, an Emmy-winning journalist, author and menopause advocate, has made menopause education a major part of her work. She has described anxiety, brain fog, disrupted sleep and hot flashes. One time, her heart started racing, and she felt like she might pass out as she lay on the floor of a television studio. According to her, brain fog was among the most difficult symptoms for her and she initially did not realize these changes were connected to perimenopause.
Her experience is part of why Fadal now pushes women to learn about perimenopause before symptoms become overwhelming. “You don’t have to tough it out,” she told HealthyWomen. Arguing that women should seek help rather than wait until they are suffering.
While their stories can help make conversations about perimenopause and menopause less uncomfortable, personal experiences should not be treated as medical advice. Symptoms and treatment options can vary, so women should speak with a qualified health care professional about their individual needs.
When to Speak With a Health Care Professional
If the symptoms are interfering with your sleep, work, relationships or everyday activities, it’s best to speak with a health care professional. Persistent vaginal pain, unusual bleeding, significant mood changes or symptoms that are difficult to manage deserve attention. A professional can help determine whether symptoms are related to menopause and discuss appropriate options.
Living with menopause is about paying attention to your body and making adjustments to care for it. The changes may be unfamiliar, but understanding what is happening can make the transition feel far less overwhelming.
