Managing your symptoms at home

General healthy lifestyle changes

Making positive changes to your diet and lifestyle helps to improve your overall wellbeing and might help you cope better with menopause-related symptoms. 

You can consider:

• stopping smoking and vaping
• limiting alcohol and caffeine 
• improving your diet and maintaining a healthy weight
• putting in place good sleep routines
• being physically active
• looking after your mental health and wellbeing.

Hot flushes and night sweats

Hot flushes and night sweats are one of the most common menopause-related symptoms people experience. Staying cool and preventing your body temperature from rising can help reduce them. 

Simple ways to cool down include:

• dress in layers so you can remove clothing when you feel warm
• wear loose, natural fibres such as cotton, which help keep you cooler 
• sleep in cotton sheets and light bedding
• drink cold water or take a cool shower
• use a cold pack, held in your hand or placed on your neck
• avoid triggers such as spicy food, hot drinks, alcohol, caffeine and smoking.

Menopausal Hormone Therapy (MHT) is a medical treatment that can help with frequent or severe hot flushes and night sweats. It might not be suitable for everyone, so talk with your doctor about whether it is right for you. You can find more information about MHT on the treatments page.

You can also talk to a doctor about hypnosis and cognitive behaviour therapy (CBT) which have been shown to reduce hot flushes and night sweats.

Sleep problems

Sleep problems are also common. Lifestyle changes that might improve your sleep include:

• trying yoga and exercise, which have been shown to help improve sleep
• setting a regular bedtime and wake‑up time every day – morning sunlight helps regulate your body clock
• winding down before bed with a calming routine – such as a warm shower, reading or listening to music
• turning screens off before bedtime – blue light from phones and tablets can interfere with sleep
• limiting stimulants, including caffeine (try to avoid caffeine after early afternoon) and alcohol.

The Australasian Menopause Society has helpful information about strategies to help with sleep. 

You can also talk to a doctor about prescription and non-prescription medicines that are available for short-term relief of sleep problems.

Mental health and emotional wellbeing

Mental and emotional symptoms are very real. Don’t dismiss them. 

If you have a history of anxiety, depression or premenstrual syndrome (PMS) you might be more likely to feel low during perimenopause and menopause. You might also find that mood changes can feel like they come out of nowhere.

To support your mental health and emotional wellbeing:

• talk to someone you trust – a friend, supporter or family member
• stay physically active – exercise releases chemicals in the brain that can improve mood and reduce anxiety
• use sleep strategies – poor sleep can worsen mood
• practise mindfulness or relaxation techniques.

You can also talk to your doctor about medical treatments, and/or seeing a psychologist or psychiatrist. Support is also available through:

• Lifeline
• Beyond Blue.

Brain fog

Brain fog and forgetfulness are common symptoms but are usually temporary and often improve over time – particularly by the time you reach postmenopause. To help manage brain fog you can:

• exercise regularly
• challenge your brain with activities 
• eat a healthy diet
• avoid smoking and drinking alcohol
• record dates and reminders to help you feel on top of things.

If you are concerned about your memory or cognitive changes, talk to your doctor for assessment and advice. 

Aches and pains

Muscle and joint aches or stiffness can be common during and after perimenopause. Hormonal changes might contribute to this, but symptoms can also be related to conditions such as arthritis. If you have new, worsening or persistent joint pain, talk to your doctor. 

Ways to ease aches and pains include:

• being active, with regular stretching and low impact activities such as walking, swimming or cycling
• maintaining a healthy weight to reduce stress on joints
• eating a healthy diet and staying hydrated
• using heat packs for sore muscles or cold packs for inflammation
• using over-the-counter pain relief, such as paracetamol or ibuprofen, for short-term symptom relief. 

Vaginal dryness and discomfort

Vaginal dryness is common after menopause and can cause discomfort or pain during sex. You might choose to try vaginal lubricants and moisturisers, or pelvic floor physiotherapy. 

You might also get vulval irritations. Try to avoid things that can irritate your vulva, like soaps and some fabrics. 

You can also talk to your doctor about vaginal oestrogen and Menopausal Hormone Therapy (MHT). You can find more information about MHT on the treatments page.

Less sexual desire (low libido)

Menopause-related symptoms can affect your libido or sex life. 

Perimenopause can affect libido, arousal, and physical comfort during sex. Lower oestrogen levels can also make vaginal tissue drier and thinner and can lead to uncomfortable or painful sex.

Libido can be influenced by other factors too, such as stress, relationship dynamics, body image or certain medications.

Everyone’s experience will be different. If you have low libido or symptoms that are worrying you, you can talk to your doctor.

Urinary (bladder) problems

Changes in your bladder and urethra (the tube that carries urine out of your body) are common during and after the menopause transition. 

Urinary problems can include:

• urinary stress incontinence – ranging from leaking urine to being unable to control your bladder
• urgency – a sudden, strong need to urinate
• frequency – needing to urinate often, including waking up at night
• recurrent urinary tract infections (UTIs).

Urinary stress incontinence is not due to menopause. However, if you have experienced stress incontinence previously in life, for example since having children, you might find that symptoms can worsen during the menopause transition.

The other problems listed above are associated with both hormonal changes and ageing. The drop in oestrogen during the menopause transition causes the tissues in the vulva, vagina, urethra and bladder to become thinner and less elastic. 

Unlike some other symptoms, these issues often persist or worsen without treatment. There are effective treatments available, so if you are experiencing bladder issues you should speak with your doctor. 

You can learn more about managing bladder problems on the Continence Health Australia website.