Let’s cut through the fog—literally and figuratively. Menopause is a major hormonal shift, and with it comes a cascade of physical, emotional, and neurological changes. But most of us are never taught what’s actually happening, let alone how to manage it.
So here’s your cheat sheet: the 34 commonly reported menopause symptoms, plus 10 curveballs you might not expect, but absolutely deserve space in the conversation.
This is the list you’ll see referenced most often by women’s health experts, doctors, and researchers. Keep in mind: not every woman will experience all of these—and some may show up earlier in perimenopause, linger into postmenopause, or change over time.
These ones tend to fly under the radar—but they’re more common than most people realize. If you've been experiencing any of these and thought, “Is this just me?”—it’s not.
Oestrogen helps regulate tear production. As levels drop, eyes can feel gritty, irritated, or overly sensitive to wind and light.
A tickle in the throat or persistent need to clear it can be linked to hormonal changes in the mucous membranes—or silent reflux, which becomes more common.
You may start to notice a stronger or different natural scent. Hormonal shifts can alter sweat composition and skin bacteria.
Buzzing, ringing, or pulsing in the ears—especially in perimenopause—can stem from nervous system or vascular changes related to low oestrogen.
Some women experience sudden, strange smells like smoke or burning with no source—thought to be due to changes in the olfactory nerves.
Described as a “zap” or a jolt in the head or body—this can happen just before a hot flash or randomly. It’s linked to fluctuating oestrogen affecting nerve conductivity.
Especially at night, this creepy-crawly, itchy feeling can disrupt sleep and isn’t just about iron levels—it can also be hormonal.
Allergic reactions or histamine intolerance may suddenly intensify or appear for the first time during menopause.
A scalded or metallic taste, dryness, or tingling in the mouth—often unexplained and surprisingly persistent.
You might feel winded quicker during workouts or even day-to-day activity. Hormonal and cardiovascular changes can both play a role here.
It's a bit of an overwhelming list, but not all of these symptoms happen at once, and they’re not permanent. What matters is recognising the signs, seeking support, and adapting your training, nutrition, and recovery around them.
You’re not losing your edge. You’re recalibrating. And with the right support, this new chapter can be just as powerful as the last.
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